GOOD ADVICE

POLLEN ON FRUITS AND VEGETABLES

 NOTE: This is from an article I posted in 2014.

This is copied from the Asthma and Allergy Foundation of America. Produce with pollen-like proteins

If you're sneezing and sniffling, you could also have a problem eating some fruits and veggies. It's called oral-allergy syndrome (OAS), and the Asthma and Allergy Foundation of America estimates up to a third of pollen allergy patients may be affected. You can blame a protein found on the surface of some raw produce, including apples, tomatoes, and cantaloupe, though each pollen allergy has its own set of trigger foods.

"Pollen and food proteins are like first cousins," says Cliff Bassett, MD, founder of Allergy and Asthma Care in New York City. "So your body thinks you're swallowing pollen."

This usually leads to bothersome symptoms, like an itchy throat and mouth as well as cough. Peeling produce may help to reduce your reaction, Dr. Bassett says. Even cooking the produce may help. Just be careful—research shows about 2 percent of people with OAS have symptoms than can progress to potentially life-threatening anaphylactic shock, according to the Asthma and Allergy Foundation of America.

DRIED FRUIT VS FRESH FRUIT

Dried fruit can be handy to add to cereals, baked goods, salads, etc. But remember this: As the fruit shrinks when it dries, you also need to shrink your portion size! Sugar counts and calories jump up when fruit is dried and the Vitamin C is sensitive to heat and and it's value drops. Below are a few facts about dried fruit vs fresh fruit.

• Apples - 1 small apple has around 77 calories, 4 grams of fiber, and 12% of your daily value of Vit C. 1/2 cup of dried apples has 104 calories, 4 grams of fiber and only 3% of your daily value of Vit C.
• Plums - 3 medium plums have 91 calories, 3 grams fiber and 31% of your daily value of Vit C. 9 dried plums have 205 calories, 6 grams fiber, and only 1% of your daily value of Vit C
• Grapes - 1 cup grapes has 104 calories, 1 gram fiber, and 26% of your daily value of Vit C. 1/2 cup raisins has 217 calories, 3 grams of fiber, and only 3% of your daily value of Vit C.

These are just a few examples, but they clearly show the differences in dried fruit and fresh fruit.

EASY WAY TO CUT BACK ON SUGAR

If you are a diabetic or you are just trying to cut back on sugar, here is a tip for you. Bake your cakes in a sheet instead of layers. Rather than use sugary frostings, icings, and fillings just sprinkle with a small amount of powdered sugar or sprinkle with some bittersweet chocolate shavings.

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PLANTS MOSQUITOES HATE

 Nothing to do with kitchen medicine, but hopefully this will help some of you avoid those awful mosquito bites. Not only are mosquitoes very pesky, causing bites that can make one miserable, but they can also carry serious diseases. Why not plant a few of these and see they will help you keep those pesky bugs away?

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WHICH WILL IT BE - DESSERT OR A BEDTIME SNACK?

If you are trying to lost weight, this is an important decision for you. Pick only one each day! Have your choice of a small dessert after dinner or a small bedtime snack but don't have both! Learning to make this decision daily, and it may be a different choice from day to day, will help you control your weight, get control of your eating habits and give you a psychological feeling of being in control.

OR

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TOMATOES AND CANCER

Tomatoes are good for us in so many ways but one important thing about tomatoes is the antioxidant lycopene. Studies have shown that because of lycopene tomatoes may block cancer by, among other things, stopping malignant cells from multiplying and by causing them to destroy themselves. An important note about lycopene is that while tomatoes are healthy in any form, cooked tomato products, ie tomato sauce, make lycopene more easily available to the body. Tomato products are said to be especially helpful against prostate cancer.

MOOD-BOOSTING FLOWERS

Did you know research has shown it is to your benefit to pick up some flowers when you are shopping or pick some for the inside from your outside garden? That's right, research has shown that people who have fresh flowers in their homes feel happier and more energetic. Treat yourself, a friend or a loved one to a pretty bouquet. Perhaps this is why we have a tradition of sending flowers to those in hospitals, rehabs, etc.

TIPS FOR EATING WITH YOUR HEART IN MIND

 Your diet has a lot to do with heart health and can ever lower your risk of heart disease. Following are some tips from cardiologist Nieca Goldberg, M.D., medical director of Atria NYC and a clinical associate professor of medicine at NYU Grossman School of Medicine.

• Cut way back on processed foods.
• Reduce the amount of salt you eat (#1 will help with this).
• Cut back on simple carbs ie white rice, bread, pasta and sugar.
• Eat at least 5 servings of fruits and vegetables a day for fiber and important nutrients.
• Eat less saturated fat (found in fatty meats and high-fat dairy products.

Heart disease it the #1 killer of both men and women in the United States. It is important to think heart-healthy at a young age.

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BENEFITS OF FRESH CRAB MEAT

Did you know that fresh crab meat offers a high-quality protein with minimal saturated fat? It is also a good source of calcium and various other minerals. If you like seafood, take advantage of healthy crabmeat.

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ONE MORE REASON TO EAT BROCCOLI

Broccoli, along with other cruciferous vegetables, are loaded with sulforaphane. Sulforaphane is a cancer-fighting substance so potent researchers are testing it as a drug. According to Trygve O. Tollefsbol, a professor in the biology department of the University of Alabama at Birmingham, sulforaphane is delivered to almost every tissue in the body. Sounds to me like we should all be eating plenty of broccoli.

QUESTIONS FROM A NURSE

 In 2021 a lady who had been a nurse for 13 years wrote an article on facebook. She questioned why doctors don't do certain things for their patients. Following are a couple of the questions she asked that I believe are worthwhile to the public. 

• Why don't doctors tell patients to take magnesium instead of stool softeners (Which dehydrate the bowel)?
• Why don't doctors tell you to change your diet when you have heart burn and indigestion, instead of giving you Prilosec (this causes more heartburn, colon cancer & osteoporosis and leaves food fermenting in your body)?

I am not a nurse or doctor, just a patient. I admit I have never had to deal with either of the problems mentioned above so I am not giving my opinion on any of them. I am just sharing some thoughts some of you may find interesting.

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A DIABETIC MYTH

I am a diabetic and I know many of my readers are, too. There are many people out there who constantly want to give us advice or tell us about all the problems diabetes can cause. Do not believe the following myth, "Diabetes is a one-way street to bad health problems." Diabetes when ignored or not treated properly can certainly cause poor health and many health problems. But we diabetics do not have to let that happen. With a good medical team and proper nutrition and medication, it is possible in almost all cases to keep diabetes under control and live a normal life.  Following is a quote from Bill who lives in California:

• "I have been a diabetic for the last 38 years. I started with oral medication and progressed to insulin. I have been on insulin for the last 28 years. Together with healthy foods and portion control, I can manage my blood sugar."

I like Bill's quote because he added a key phrase in there, "portion control"! Portion control is an important part of a diabetic's diet!

If you are struggling with your diabetes, watch your portion size, follow a healthy diet, and get exercise daily. It is also important to take your medicine regularly. Almost all diabetics can learn to control their diabetes! However, I do know there are a few who can't. May God bless those who are in the latter category.

PS: This is good advice for anyone, diabetic or not!

FOODS WITH RESVERATROL CAN HELP FIGHT CANCER

Red grapes are probably the best-known foods that contain resveratrol although it is also found in peanuts, cranberries, and blueberries. Resveratrol is known to inhibit cancer-cell growth and to cause cancer cells to self-destruct. Resveratrol, according to recent findings, remains effective and maybe even more powerful after it has been metabolized by the body. Give yourself some tasty cancer protection by enjoying some red grapes, blueberries, cranberries, and peanuts. Surely there is at least one of those you enjoy eating!

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EXTRA VANILLA WITH SUGAR SUBSTITUTES

If you are diabetic and do not have satisfactory results when baking with sugar substitutes, you might want to try the following tip. Since flavors can sometimes be a little flat with sugar substitutes, try adding a teaspoon (over what the recipe calls for) of vanilla extract for each 1 cup of sugar substitute. Personally, I always go a little heavy on the vanilla extract and on ground cinnamon. Both enhance the flavors and cinnamon is an excellent blood sugar stabilizer.

Note: This picture is not a brand endorsement.

SLOW DOWN AND ENJOY YOUR FOODS

We live in a fast-paced society that tends to make us rush through everything including our meals. That is a bad idea! We should eat slowly and savor our food. When you eat slowly, you eat smaller portions. That is good for weight control and your health. Scientific studies have shown that we are influenced by our friends and family's eating habits. Be the one in your group to influence others. Eat meals in a casual, non-rushed atmosphere and speak up to eat in healthy restaurants or prepare healthy meals at home. Once you have ruined your health, it is almost impossible to get it back!

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DARK LEAFY GREENS CAN PROTECT SKIN FROM SUN'S DAMAGING RAYS

Dark leafy greens are very good for you for a variety of reasons. Today we focus on cancer protection, especially from the sun's harmful rays and later skin cancer. These greens are rich in antioxidants called carotenoids, which in laboratory studies have shown to inhibit the growth of several cancer cells, ie - skin, mentioned above, but also lung, stomach, and some breast cancers. If dark leafy greens aren't currently in your diet, you definitely need to be adding them. Examples, spinach, kale, romaine and arugula lettuces.

BEANS AND LENTILS FIGHT CANCER

As a diabetic I eat lots of beans. They are one of the best foods to keep my blood sugar under control. But beans and lentils are also good cancer fighters. These tasty little morsels are loaded with fiber, phytochemicals, antioxidants, and folate. Soybeans contain genistein, a powerful compound scientists are studying as a possible treatment for prostate, lung and colorectal cancer. If beans aren't currently an important part of your diet I would suggest adding them.

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CRANBERRIES AND CANCER

Liver cancer is one of the most difficult to fight.  But did you know the simple little cranberry is a potent fighter of this horrendous disease?  According to the experts, no fruit is better at inhibiting the growth of liver cancer cells in humans.  Many of the compounds in cranberries appear to be toxic to many cancer cells while leaving healthy cells alone.  These cancers include not only liver but lung, prostate, cervical, breast, and leukemia.  Newer studies show that whole cranberries may also target skin and brain cancer.

If you or a loved one are battling any of these cancers, maybe you could add cranberries to your/their diet.  Including them in our diets on a routine basis just might be a good cancer-preventative idea.

KICK START YOUR METABOLISM WITH THIS?

When I was a kid, I loved spending the night next door with my grandparents. And one of my favorite treats was breakfast the next morning. My grandmother never drank coffee or tea but had a cup of hot water every morning with breakfast. When my dad found out I was drinking a cup of hot water with a teaspoon of sugar for breakfast, he was not pleased! Imagine my surprise when recently reading a medical report that said to start your morning with a cup of hot water and lemon to rev up your metabolism for the day! If only grandma had known to add lemon! Have a sluggish metabolism? Try some hot water and lemon.

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WATER AND SUN

The best way to stay safe in the sun is to avoid it between the hours of 10 AM and 4 PM! Since that is when most of you want to be in the sun, thankfully I am not one of you, there are a few important things to remember:

• #1 - always use sunscreen. Your sunscreen should be SPF 15 or higher and it should be reapplied every few hours.
• #2 - use an SPF lip balm. Remember lips get sunburn too!
• #3 - DRINK LOTS OF WATER!

There are many more precautions but since this is a kitchen medicine blog I wanted to stick mostly with the water issue. It is so easy to become dehydrated when exposed to the sun in the heat of the day or for long periods of time. Be cautious and keep lots of water with you and drink it!

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ANOTHER REASON TO EAT WALNUTS-1

Did you know that much of your body's immunity is in the gut or digestive system? As we face fear over disease it is important to have good immunity so you must take care of your gut.

A study from Pennsylviania State University in 2019 found that eating 2 to 3 ounces of walnuts per day as part of a healthy diet was associated with positive changes in the gut. The research found the fatty acids, fiber, and bioactive compounds of walnuts act as food for the microbiome and produce beneficial bacteria.

Just another reason to add a few walnuts to your daily diet.

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BENEFITS OF INDOOR PLANTS

When you can't be out in nature, bringing plants indoors is found to be helpful. One study found that live plants in hospital rooms may accelerate healing after surgery. Thinking about sending a plant? You should probably go ahead and send it.

A study from Texas A&M University found that being around houseplants as well as flowers helps people's problem-solving and creativity. That can be a good thing in the workplace whether your office is at home or in an office building.

NOTE: There are exceptions to every rule. Allergies need to be considered as well as the rules for the rooms of hospital patients.

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CUT DOWN ON STRESS

Did you know you have a 45% chance of developing diabetes if you lead a stressful life? Not only can stress kill you, it can cause chronic disease. Learn to relax and don't let others add stress to your life! Accomplishing this will be different for everyone but do your best to cut way back on stress in your daily life.

As a diabetic, let me assure you do not want to develop diabetes!

STROLL AFTER MEALS

A study out of George Washington University shows that taking a 15-minute stroll 30 minutes after eating lowers post-meal blood sugar levels for at least 3 hours. Exercise scientist and lead author Loretta DiPietro says, "The muscle contractions resulting from the exercise are what help clear the blood sugar." It is suggested to aim for these short strolls after every meal if possible.

YOUR DIET SHOULD INCLUDE GARLIC AND ONION

Unless you have a specific health reason that causes your doctor to tell you otherwise, you should be including both garlic and onion in your diet. One of the best reasons for this is to help you ward off cancer. It seems the compounds that give both of these their strong flavor help to stave off cancer by neutralizing carcinogenic substances and they also speed the repair of damaged DNA. Garlic seems to be especially effective against cancers of the digestive system, including the esophagus and colon. As a survivor of colon cancer, let me assure you that is something you don't want to deal with. So spice up your meals with more garlic and onion!

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COOKING AND TASTING

Are you the cook in your family?  One thing often overlooked when trying to lose weight or watching what you eat for health reasons, ie diabetics, etc, is how much you can eat in calories and/or quantity while tasting foods. You know how we are; we just need a little taste to be sure everything is okay. Remember those little tastes add up just like what you put on your plate. And remember all those nibbles you grab from the relish tray, appetizer platter, etc while working in the kitchen are adding to your calorie, carb, etc count. When it is necessary to taste, use a small spoon, take a small amount and step away from the pot before you are tempted to have another taste!

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SODAS AND DIABETES

According to a Harvard School of Public Health review of studies, drinking just one or two sugar-sweetened beverages a day increases your risk of developing diabetes by 26 %. Wish I had known that years ago, since I was diagnosed as a diabetic at age 60 and I loved my sodas and colas.

Sodas/colas can be a hard habit to break since they usually contain high-fructose corn syrup and/or caffeine. Still giving them up or cutting way back is a very good idea. For healthy alternatives try green tea which is a healthy beverage (don't add sugar) or seltzer with unsweetened pomegranate juice or lemon and/or lime. Sparkling waters are also a good alternative.

Trust me, you really don't want to get diabetes if you can prevent it!

DO YOU EAT BAGELS REGULARY?

If you love your bagels and eat them often you should be aware of just what you are eating. Bagels are quick, easy, and tasty but did you know that the average bagel, whether made with refined or whole-grain flour, averages 300 calories? And how many of us eat our bagels plain? Of course we don't! We like cream cheese, butter, jelly, etc on those bagels so we pile on even more calories. The average bagel slathered with cream cheese comes in at 500 calories!

If you love bagels, I'm not suggesting you give them up. But there are ways to lower those calorie counts. Eat a mini bagel or a thin bagel. If you still want the traditional bagel, scoop out some of the insides or make sure your bagel is whole-wheat. Yes, the calorie count on the white and whole-wheat are the same but the whole-wheat has fiber. Use a sugar-free jelly, fat-free cream cheese, etc. Don't fall into a high calorie count bagel trap!

ONE IN THREE CANCERS IS PREVENTABLE

Studies have shown that up to one in three cancers can be prevented by a healthy lifestyle! Think about that and then think about your lifestyle - is it a healthy one? If you smoke, stop NOW! Are you getting regular exercise or are you a couch potato? And here is a big one - are you eating a healthy diet? There are many articles on this blog regarding foods that help to prevent cancer or help those who already have cancer. Believe me, you do not want to battle this insidious disease if you can do something to prevent it. Start now to improve your diet with healthy foods and learn to eliminate the unhealthy ones!

DIET TIP

For anyone trying to lose weight remember this tip, have a healthy afternoon snack.  Notice I did put the word healthy in there. We are not talking about cookies, chips, candy bars, etc. Make that snack something that is high-volume and low-calorie such as a piece of fruit or veggies. According to Melina Jampolis, M. D., an internist who specializes in nutrition for weight loss and disease prevention, this snack can actually help you cut calories. It only makes sense that if you have lunch between 11 am and 1 pm and don't eat dinner until 6 or 7 pm, you will be hungry when you sit down to dinner. When you allow yourself to get overly hungry, you will overeat! We don't need a doctor or scientist to point that out, we all know that from experience. So go ahead and have that healthy afternoon snack.

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EAT YOUR WHOLE GRAINS

I am constantly suggesting on this blog that you eat whole grains and throw out any refined grains in your pantry. And yes, I am repeating myself here again today. As one who has survived colon cancer and several colon surgeries, let me strongly recommend you follow that advice. Today I read a new report that said according to a Danish study of 108,000 people, eating 3 to 5 servings of grains a day lowers the risk of colorectal cancer (a very deadly cancer).  And remember that whole grains also protect against heart disease, type 2 diabetes and other chronic diseases. If you think you don't like whole grains, let me assure you that in most cases you will hardly notice the difference.

I recommend you give this serious consideration. I have had colorectal cancer, a heart attack, and I am a type 2 diabetic. But because of changes in my diet I am quite healthy today. I am required by my insurance company to have lab work, etc every few months and a complete physical annually. Since making changes in my diet, I always get good results. So yes, I do 'practice what I preach' and, in this case, you probably should, too.

Note: Since I wrote this, I have been diagnosed with leukemia but I am still healthy.

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EAT APPLES TO HELP PREVENT CANCER?

Something as simple as eating an apple a day may help to prevent cancer. Apples contain at least two kinds of cancer-inhibiting compounds, flavonoids and phenolic acids. Together these two compounds may protect against damage to cells that can trigger malignancies. They may also prevent emerging cancer cells from further dividing. What a tasty way to perhaps protect yourself from cancer. I think it is worth eating an apple a day!

HEARTBEATS

Nothing about the 'kitchen' today, just some interesting facts about the human heart. There is a difference in a man's heart and a woman's heart, minor differences but they are there.

Did you know???

• The average healthy man's heart weighs 10 ounces while the average healthy woman's heart weighs only 8 ounces.
• The average healthy man's heart will beat 70 times per minute while the average healthy woman's heart will beat 78 times per minute.
• It is estimated that the average man's heart will beat 2.8 billion times in his lifetime while the average woman's will beat 3.1 billion times.

You expect your heart to perform for you many, many times daily so take care of it! There are many posts on this blog about taking care of your heart.

DIABETES

Diabetes now affects more than 39 million Americans and sad to say I am one of them. And one of my big mistakes over the years was my diet although I did not know it at the time. Please be aware that small changes in your diet and lifestyle can reduce your risk of developing diabetes by up to 83%. There are many posts on this blog to guide you. And I have a whole blog dedicated to recipes for diabetics. You can check out that blog by clicking here http://diabeticenjoyingfood.blogspot.com If you aren't currently eating a healthy diet, start making changes to do so. Most changes are minor and can be accomplished without giving up favorite foods. One of the most important and easy things you can do is portion control!

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