SOME INFO ON VITAMIN-D

 As you probably know we get vitamin-D from the sun so some of us may not get enough in the winter. Should you take vitamin-D supplements? Check with your doctor first. Taking vitamin-D if you don't need it can be harmful in some ways. Your doctor can perform a simple blood test and if you need vitamin-D you should follow his or her advice.

Are you aware that vitamin-D is not actually a vitamin but is a hormone? According to Leslie Ray Matthews, M.D. a former trauma surgeon and vitamin-D researcher, "Hormones have a whole-body effect and help you interact with your environment". Dr. Matthews continued, "Vitamin-D plays a huge role in helping your body fight off bacteria, fungus, parasites, and viruses." Some signs of vitamin-D deficiency are fatigue, muscle pain, joint pain, insomnia, and frequent sinus and/or respiratory problems. Unfortunately, those same symptoms can be caused by many other problems. As stated above, check with your doctor if you think you are low in vitamin-D.

HEART DISEASE

Heart disease is the #1 killer of both men and women in America today. You will find several posts on this blog about fighting heart disease. It would be worth your time to look them up and read them, especially if you or someone you know has heart problems or a family history of heart disease. Take care of your heart, it is your lifeline! The picture below shows heart-healthy fruits and vegetables that should be a part of your everyday diet.

COOKED GREENS

 Greens are very healthy and add many nutritional benefits to one's diet. However, it is important that you do not overcook greens. Not only will overcooking ruin the color it will also destroy some of the nutrients and thus their health benefits.

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CALCIUM GOALS

According to most medical professionals, it is best (as stated in previous posts) to get your calcium from foods rather than supplements. So what is the bottom line? It is recommended you get 1,000 mg of calcium a day if you are under age 50 and 1,200 mg a day if you are over age 50. So be sure you are keeping plenty of calcium-rich foods in your diet!  The picture below shows a variety of calcium-rich foods and gives the amounts of calcium in each. Take time to check it out.

Click on picture to enlarge for easier reading.

FOOD PHARMACY

If you follow this blog, you know I am constantly talking about using food as medicine or in other words eating healthy so you can avoid conventional medicines as much as possible. Have you ever listened to a commercial for a pharmaceutical drug or read the paperwork that comes with a prescription? If not, you should. Yes, medications are often necessary, I take meds myself, but by eating healthy you can often cut your medicines way back and sometimes eliminate them all together! One of the most important things about using food as medicine is being allowed to remove some of the worry over the oft times frightening side effects of modern drugs. Over the years as I have done much research, I have cut back my prescription drugs tremendously. I now take very few drugs and I feel better than ever. If you are not currently eating a healthy diet, start today to make improvements in your food choices. You will be glad you did.

DON'T BE FOOLED ABOUT VITAMIN-C SOURCES

As I have previously written on this blog, you need to know the best sources of vitamin-C and they aren't necessarily the ones that will first pop into your mind. When ask, most people will immediately mention oranges or orange juice. And yes, that is a source of vitamin-C. However, red and green bell peppers provide around 2 1/2 times as much vitamin-C as do oranges! Broccoli and Brussels sprouts provide over twice as much as do oranges. Spinach provides a fraction more vitamin-C than do oranges. So don't forget your veggies when you are looking for vitamin-C foods. As for fruits, strawberries have more vitamin-C than oranges.

Vitamin-C is a powerful antioxidant and vitamin- c rich foods should be include regularly in your diet.

VIDEO GAMES FOR SENIOR CITIZENS

Today's post really has nothing to do with kitchen medicine, unless of course you play video games in the kitchen! But I thought it was an interesting tidbit to be passed along. According to research at North Carolina State University conducted a few years ago, people aged 63 to 92 who played video games tested higher for social function and lower for depression than non-gamers! So, to all my fellow senior citizens, it is okay to play those video games. Solitaire, Word Games, Bejeweled, etc were recommended.

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MELONS MAKE GOOD APPETIZERS

When thinking about appetizers, do you usually consider melons? Melons are over 90% water, so they are perfect as appetizers. Researchers at Penn State University found that those who consumed a water-rich appetizer before meals ate 448 less calories during the meal than did those whose calorie equivalent snacks were without water. 

Hint: Try melon slushies as appetizers.

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TIDBITS REGARDING THE BRAIN

NOTE: This is an article from my 2014 archives.

Have you ever really stopped and thought about the brain and what an amazing thing it is? I once read that it is the body's Grand Central Station of function, thought, and memory. How true! Vonda Wright, M.D., author Fitness After 40: How to Stay Strong at Any Age and Guide to Thrive, is quoted as saying, "There's never an age or skill level where we can't maintain or rebuild our brains and bodies. Age is not a barrier." That is something this old lady is glad to know! Below are some tidbits about keeping the brain healthy:

• "I do everything to keep my mind healthy," says Michael Roizen, M.D., chief wellness officer of the famous Cleveland Clinic. He goes on to say, "I eat a Mediterranean diet, I exercise, I try to get more sleep than I ever have and I'm constantly exposed to new things."  Sounds like good advice to me!
• The University of Exeter Medical School did a study last year that shows a Mediterranean diet, that is a diet chock-full of fruits, vegetables, whole grains, legumes, poultry, and lots of fish, may lower ones risk of developing dementia. The study suggests eating fish once or twice a week.
• MIT research in 2010 showed that loading up on magnesium-rich foods may potentially reverse middle-age memory loss! The following foods are rich in magnesium - soy beans, brown rice, bananas, and pumpkin seeds.
• And once again one of my favorite foods, a beverage actually, goes on the list. Green tea, according to research published in Molecular Nutrition & Food in 2012, may help boost brain cell production to aid memory. Everyone should have at least one cup of green tea a day and I base that on the health research I have been doing for years now. Green tea constantly pops up on healthy lists of foods.

The above is just a small list but enough to get anyone concerned about the brain, forgetfulness, etc, started toward improving their brain health.

Yes, a simple banana is brain food! 

ANOTHER REASON TO EAT THOSE LEAFY GREENS - EYE HEALTH

Leafy greens are so good for us, but many people refuse to eat them. There are many ways to incorporate them into your diet and here's another good reason to do so. Leafy greens are good for eye health. Too often we neglect to think about eye health until we experience a problem. Our eyes need to be healthy as almost everything we do involves our eyes. Leafy greens such as turnip greens, spinach, and kale are rich in lutein. Lutein is an antioxidant that is thought to protect eye tissue from sun damage and reduce our risk for age-related macular degeneration. Macular degeneration is the leading cause of vision loss in older persons. Studies have shown that as little as 6mg of lutein per day lowers one's risk of macular degeneration. If you do not like to eat leafy greens consider adding spinach leaves to sandwiches, adding greens to smoothies, soups, casseroles, etc. However, you choose to use them, just make sure to include them in your diet regularly.

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CHIA SEEDS CONTAIN HEART-HEALTHY OMEGA-3S

The picture below is not a brand endorsement as the purpose of this blog is not to endorse brands or sell you products. I chose this picture because it shows the high omega-3 count on the front of the package where you can see it easily. The fact is chia seeds are a good source of the heart-healthy omega-3s and should be included in your diet!

LEAFY GREENS FOR THEIR BONE-BUILDING BENEFITS

Are you one who likes to pass up the green leafy vegetables such as Swiss Chard, Kale and Spinach?  Think of them for their bone-building benefits, They are packed with vitamin K, a bone-building vitamin. In a 2020 study published in Bone Reports it found that 200 grams, about 1 1/2 cups, daily improved bone integrity in middle-aged adults in as little as four weeks. If you don't like eating these green leafy veggies, try adding them to salads, soups and casseroles. You can also try roasted kale chips.

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HOW MANY CALORIES CAN YOU EAT AND LOSE WEIGHT?

If you are wanting to lose some weight or maintain a weight loss, here is a little help. You can figure out how many calories you can eat a day and still lose 1 pound a week.  Use the following equation:

• Multiply your weight by the number 12. Subtract 500 from the number and that is the number of calories you can handle a day and still lose 1 pound a week.
• Example: If you weigh 150 pounds - 150 X 12 = 1800 - 500 = 1300. You can eat 1300 calories a day and still lose a pound a week.
• That's a pretty simple way to lose 52 pounds in a year!

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FRUIT - ORGANIC OR CONVENTIONALLY GROWN?

Do you ever wonder if you should pay more for organic fruit or if the conventionally grown is just as safe? Here is a little advice to help you with that decision since we are often watching our budgets when we are shopping for foods.

The general rule that applies to fruits is this:

• Fruits with thick skins or rinds are okay to buy conventional since the thickness of the outer portion tends to make it harder for pesticides to get to the flesh (what you will eat) of the fruit. Examples would be melons, grapefruit, and pineapple.
• Fruits with thin skins should be purchased from the organic options because when they are grown conventionally, they have the most pesticide residue on their skins or even penetrated to the flesh. Examples would be apples, grapes, nectarines, peaches, strawberries and other berries.

Tips: 

• Always scrub produce thoroughly under running water to remove dirt and bacteria.
• Leave peels on fruits when possible, to help retain fiber and nutrients.

HOW TO OUTPACE A STROKE

Did you realize that every 40 seconds someone in the United States suffers a stroke? This information came from the Centers for Disease Control and Prevention. The good news is about 80% of these strokes are preventable! Two major factors contribute, independently, to most strokes.  These two factors are high blood pressure and high cholesterol. (Not a good thing for me as I have both and a history of stokes in my family.) Philip Ades, M.D. cardiologist, stated, "Hypertension damages blood vessels and high cholesterol can cause the buildup of fatty deposits that narrow arteries. That information can be scary but there are ways to work toward keeping your arteries strong and resilient.

• Snack on walnuts. According to research at Brigham and Women's Hospital and Harvard School of Medicine, eating 1-ounce of walnuts at least once a week was associated with a 17% reduction risk of stroke. Walnuts are a good source of heart-healthy alpha linolenic acid, a plant-based type of omega-3.
• Balance your work-life. Working more than 10 hours a day for 50 days out of the year was associated with a 29% greater risk of having a stroke according to a French survey. It appears the chronic stress and on-the-job demands negatively impacts vascular function and possibly increases the inflammation in your body.
• Faster walking. Are you a tortoise when walking? The Journal of Sport and Health Science found in a recent review that those who walked at a faster pace (3 1/2 mph) had a 44% reduced likelihood of a stroke compared to the tortoise walker (1 mph). Walking speed is an indicator of your overall aerobic fitness and blood vessel function.
• More Bananas. For decades it has been recommended that we curb sodium to control hypertension or high blood pressure. It is now suggested that we increase our potassium intake while we cut back on sodium. Getting nearly twice as much sodium as potassium is associated with a 22% greater stroke risk according to research in the journal Clinical Nutrition while consuming more potassium lowers this risk. It is suggested you limit your sodium to 2,300 mg a day and aim for 4,700 mg potassium. 

COFFEE AND MEMORY

If you are a regular follower of this blog you will know coffee is good for you. Here is another tidbit for all you coffee drinkers and perhaps for those of you who are considering coffee:

• In 2013 the journal Nature Neuroscience reported on a study that showed participants who drank coffee showed improvement in their long-term memory in as little as 24 hours after drinking the coffee.

ADVANTAGES OF A DIET HIGH IN CAROTENOIDS

 Research a few years ago suggested that eating more foods high in carotenoids may help to prevent excess fat storage, especially in the area of the belly or midsection. It is well known in the medical community that leaner people have higher blood levels of carotenoids. 

The Nurses' Health Study a few years ago that followed more than 1,000 women and men for over 35 years found those who ate a diet high in carotenoids lowered their risk of advanced macular degeneration by 25 to 35 percent.

Looking for foods high in carotenoids? Go orange such as orange bell peppers, carrots, acorn squash, and other brightly colored veggies and fruits.

RUN LONGER WITH PEPPERMINT?

 A study in the Journal of the International Society of Sports Nutrition (2016, if I remember correctly) found that men who added a drop of peppermint oil to approximately 2 cups of water every day for ten days were able to run 15 minutes longer on the treadmill. 

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ANOTHER TIP FOR MIGRAINE SUFFERERS

According to a report in the Journal of Neural Transmission it is suggested all migraine sufferers should take magnesium supplements. Their study found that over half of all migraine sufferers seemed to be deficient in this mineral. It is, however, difficult to measure magnesium in a regular blood test. You can enrich your magnesium intake by eating the following magnesium-rich foods; leafy green vegetables, bananas, nuts, and seeds.

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A TIP FOR MIGRAINE SUFFERERS

According to Chris D'Adamo, Ph.D., the director of the Center for Integrative Medicine at the University of Maryland in Baltimore, many who suffer from migraines do not have the recommended levels of B2. They found that supplementation can often help to reduce the pain and the frequency of the headaches. You can increase the B2 (riboflavin) in your diet by eating breads and cereals fortified with riboflavin. Also eggs, almonds, yogurt, mushrooms, and clams are good ways to boost riboflavin. Studies have shown that persons who get more than the daily recommended amount of riboflavin, 1.1 to 1.3 mg, have fewer migraines than those who get less.

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IS "LITE" SALAD DRESSING HEALTHIER THAN REGULAR?

Basically, the answer is no. Would you believe your body needs the fat in the regular dressing to help it absorb some of the nutrients in the salad veggies. The fat helps the body absorb some important nutrients such as lycopene, lutein, beta carotene. Using the regular dressing can help you double the nutrients your body absorbs. Just keep an eye on the amount of calories you are getting. This information is from the American Journal of Clinical Nutrition.

HONEY

 Don't throw out honey if it looks old to you. Warm it and goes back to its natural state.

CALCIUM SUPPLEMENTS VS CALCIUM FROM FOOD

It is best to get your calcium from food rather than from supplements according to Stephen Honig, M.D. According to Dr Honig, "In general, calcium supplements are not well absorbed - getting it from food is much more effective." Because the body can take in only about 250 mg at a time, try to spread out your intake over the course of the day. A strawberry banana smoothie made with almond milk is a good way to start your day.

SPINACH FOR YOUR BONES

As many of you know I have osteoporosis, so I am paying lots of attention right now to anything concerning the bones. Thankfully, spinach is one of my favorite foods and I plan on adding a lot more of it to my diet. Here are some 'good for your bones' facts about spinach:

• 1/2 cup of spinach supplies you with 122 mg of calcium
• Spinach provides the body with bone-building magnesium
• Spinach provides the body with bone-building vitamin K

Protect your bones! If spinach is not currently a part of your diet, make a point to start including it often, at least weekly. You can sauté spinach, eat in in a salad, drop some into soup, use it on a sandwich, etc. There are many tasty ways to work spinach into your diet.

 

YO-YO DIETING AND BONES

Yo-yo dieting is not good for your body and can be harmful to your bones. This is not a post against dieting, many of us should do more of it. This is for those who choose to diet, lose a lot of weight and then gain it and more back, diet again and repeat the process over and over. Here is a warning for those who yo-yo diet.

When you take off pounds, especially a lot of them, you lose muscle mass along with the fat tissue. The less muscle you have, the weaker your bones will ultimately become. When you yo-yo diet, you have less time to rebuild muscle and may be setting your bones up for problems later.

NEED MORE WATER?

Has your doctor told you to get more water into your diet? If you don't care for water, that can be a problem. Following is a recipe for a refreshing drink that might be helpful for you.

SALTED CARAMEL APPLE REFRESHING BEVERAGE: Stir one packet of Jolly Rancher green apple drink mix along with 2 pumps zero-carb salted caramel syrup into 40-ounces of water and ice.

recipe and photo Woman's World  '23

SOME FACTS ON SHRIMP

 Here are a few facts you may not know about shrimp:

• 10 to 12 medium-sized shrimp will give you 24 g protein and only 1 g fat.
• Those 10 to 12 medium-sized shrimp are only 99 calories (doesn't count butter, etc you add)
• Shrimp is high in zinc
• Frozen shrimp is often more fresh than that in the fresh seafood display case. Frozen shrimp is flash frozen right after it is harvested.
• Shrimp is high in heart-healthy omega-3 fatty acids.

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CHEESE FOR THE LACTOSE INTOLERANT?

Please note: Everyone has a different level of severity of any problem. What works for one doesn't always work for another. However for those who have somewhat of a problem with lactose intolerance this might be helpful information. You might want to only try a small amount first or discuss with your doctor before trying these cheeses!

Here are some facts about cheeses and lactose:

• Cheese doesn't contain as much lactose as other dairy products.
• Most ripened cheeses, ie cheddar and Swiss, contain about 95% less lactose than whole milk.
• Processed cheese, ie American and cream cheese, contain only a small amount of lactose.
• Aged cheeses, ie Parmesan and Romano, contain almost no lactose at all.
• Check the nutrition label on cheese before buying. If the amount of sugar is listed as 0 grams, that cheese contains basically no significant amount of lactose.

COFFEE AND CANCER PATIENTS

Data published in JAMA Oncology, a medical journal, found that patients with metastatic colorectal cancer who reported drinking two to three cups of coffee a day had a higher association with longer living overall than those who didn't drink coffee.

The journal reported it is too soon to recommend a high coffee intake as a potential treatment for colorectal cancer but does recommend that drinking coffee is not harmful and may be beneficial according to Dr. Kimmie Ng, the study's senior author, an oncologist at Dana-Farber Cancer Institute.

The study's authors suggest that coffee has several compounds with antioxidant and anti-inflammatory properties that may be active against cancer.

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