DON'T THINK OF FOODS/CALORIES AS JUST CARBS, PROTEINS OR FATS

 

Try thinking of foods as packages of various amounts of carbs, protein, and fats. A food and its calories may be made up of any one or any combination of the three. If you are diabetic or watching carbs for other health reasons here is a simple way to think of carbs. The calories in the following foods come mainly from carbs:

• Sweets and desserts such as candy, cakes, pies, cookies
• Starches such as breads, grains, cereals
• Fruits and their juices whether raw, fresh, or canned
• Vegetables including broccoli, corn, beans, peas, peppers, etc
• Fat-free foods often use carbohydrate-based fat replacers ie sour cream, salad dressings
• Sugar-free foods using polyols or sugar alcohols (you will notice sugar-free foods usually note they are not a low-calorie food)

A healthy diet always includes a variety of foods.

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GERBERA DAISIES FOR BETTER SLEEP

Another tip that has nothing to do with kitchen medicine but might be helpful to many of you readers. Could something as simple as a plant help you sleep better? Studies have shown that a plant in your bedroom can cut down on tossing and turning, help you to fall asleep faster, and wake up less during the night. That is because we sleep better in a space with lots of oxygen in the air. Gerbera daisies are the best for this, according to scientists who study such things, because while most plants emit extra oxygen during the day, gerbera diasies absorb toxins and carbon monoxide and give off more pure oxygen at night. Scientists especially recommend this for those suffering with sleep apnea.

7 PLUS SERVINGS OF FRUITS AND VEGETABLES PER DAY!

We are often told to eat 5 servings per day of fruits and vegetables but a British study a few years ago found that by increasing our daily servings to 7+ we can live longer. By adding the extra servings, the researchers found that one can reduce the risk of early death by 42%. Love life and want to hang around as long as possible? Increase the fruits and veggies in your diet.

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FRUITS AND VEGGIES FOR TEENS

Research has shown that teenagers who stay away from junk food are less likely to suffer from depression and anxiety. Studies have shown that teens who ate at least two fruit and four veggie servings per day and stayed away from fast foods, sweets, and soda were less likely to show symptoms of mental health problems. Do the teens in your life a favor and help them to make healthy food choices.

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BLACK TEA AND TYPE 2 DIABETES

According to a study reported in the British Medical Journal a couple years ago, the more black tea a nation consumes per capita, the fewer cases of Type 2 diabetes they report. Another reason to add black tea to your diet!

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MINT AND WATER FOR COOLING OFF

Extreme summer heat prompts the body to produce stress hormones which trigger the release of fatigue-triggering toxins. Here is an easy trick for a quick cool-down and thus revving up your energy levels. Mint is the answer as it contains menthol which activates cold-sensitive nerves in the mouth. Try this trick - chew a piece of mint gum and then drink a glass of water. This will cause the water to taste much colder.

Another benefit of mint is that it can be used to curb your appetite. Before reaching for that tempting treat, take a whiff of mint. The mint helps suppress your appetite by preventing production of the "hunger" hormone ghrelin.

HERBS FOR INFLAMMATION

Not only does inflammation in the body cause pain and misery, it's damaging to the body. Studies a few years ago show that 63% of people who added 2 teaspoons of dried herbs or 2 tablespoons of fresh herbs to their daily diet cut down the inflammation levels in their body within 1 week! The reason? Herbs and spices are powerful anti-inflammatories and antioxidants that quickly break down inflammation molecules in the digestive tract, muscles, pancreas and other tissues. Researchers list the following as the most powerful: Rosemary, thyme, basil, parsley, curry, turmeric, cayenne, chili powder, oregano, sage, ginger, cloves and allspice.

MUSCLE VS FAT

FYI - Per Calorielab.com, 1 pound of muscle burns 7 to 10 calories during the day while 1 pound of fat only burns 2 to 3 calories during the day!

THE DIFFERENCE IN OMEGA-3 FATTY ACIDS AND OMEGA-6 FATTY ACIDS

The difference in Omega-3s and Omega-6s is their chemical structures. They are the two major types of polyunsaturated fats we get from foods. Both are important for the body and especially the heart. The typical American diet is more prevalent in Omega-6s which are found in nuts, cooking and salad oils. Omega-3s are found in fatty fish, walnuts, soybeans, chia seeds, hemp seeds, tofu, ground flaxseeds, canola oil and soybean oil.

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INEXPENSIVE HOMEMADE ICE PACKS

NOTE: My personal notes: Double bag to prevent leaks. Before loading bag take a sharpie and write, "Contains alcohol - do not ingest."

 

ZINC TO COMBAT BODY ODOR

Studies have shown there may be relief for persons who battle body odor. If you feel like your deodorant isn't doing its job, try taking a 30 mg zinc supplement daily. This may help stop the growth of odor-causing bacteria under the arms and on feet!

Note: This is not a brand endorsement. Used for reference purposes only.

STAYING ACTIVE LOWERS ALZHEIMER'S RISK

According to the medical journal Neurology, staying active cuts the risk of Alzheimer's disease by 50% at any age. And this doesn't mean you have to spend hours in a gym exercising. Things as simple as housework, taking walks, etc count.

Personal note: My late husband had COPD and Dementia/Alzheimer's. He was a very active person most of his life. When his COPD really slowed him down, his Dementia/Alzheimer's because worse.

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SNACK CRACKERS

 Are you one of those people who love crackers and can't imagine giving them up but you are a diabetic or one who is trying to watch your weight, cut carbs, etc? Following are some crackers you can enjoy as a snack. That's right, a snack not a meal. Always remember quantity is key so follow the recommended quantity listed for each cracker.

• TRISCUIT - Nabisco Triscuit Hint of Salt 6 crackers = 120 calories, 20 g carbs, 3 g fiber, 3.5 g total fat (.5 g sat), 50 mg sodium
• GOOD THINS - Nabisco Good Thins The Wheat One Ancient Grains 12 crackers = 65 calories, 1.5 g fiber, 2.3 g total fat (.03 g sat), 85 g sodium
• WASA SOURDOUGH - Wasa Sourdough Whole Grain Crispbread 2 large crispbreads = 70 calories, 18 g carbs, 4 g fiber, 0 g fat, 90 mg sodium. These crispbreads are large enough to hold protein such a a low-fat cheese, some tuna, mashed avocado, etc
• And what about Animal Crackers? They aren't just for babies and children. You can enjoy some plain animal crackers without quilt. ORIGINAL ANIMAL CRACKERS 8 crackers = 60 calories, 12 g carbs, .05 g fat, 53 mg sodium

Crackers for snacking are not out of the question for most of us. Read nutritional labels and watch the quantity you eat.

Does this assortment of crackers call to you? Do your homework and know which to enjoy and which to pass up.

TRANS FATS AND INTESTINAL INFLAMMATION

Having intestinal problems? Try cutting the trans fats from your diet. By the way, on food labels trans fats may be listed as "hydrogenated" or "partially hydrogenated" oils or fats. Almost all commercially prepared pies, cakes, cookies, etc contain trans fats. Studies have shown trans fats can make intestinal inflammation jump for up to three hours after consuming them. Once again, I know I say it often, read nutritional labels and know exactly what you are eating.

CITRUS FRUITS HELP TO RESIST COLDS

Scientists say eating 1/2 cup of citrus fruit a day could cut ones risk of getting a cold, especially summer colds, by 85%. The reason? Citrus fruits contain bioflavonoids that strengthen sinus tissues keeping germs from penetrating. Most cold germs enter our bodies through our noses followed by the eyes.

ONE MORE REASON TO EAT AN APPLE

Need to get rid of belly fat? Try choosing apples for snacks. Studies have shown that pectin, a fiber in apples, helps blast away belly fat. Not only is belly fat unattractive, it can lead to a whole series of health problems. Keep apples handy and grab one the next time you need a snack, especially if you are fighting belly fat.

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TIP TO PREVENT CARSICKNESS

I have never suffered from carsickness so I cannot give advice that I know works. However, I did come across an article offering a simple solution. If you suffer this problem, perhaps you might want to try this. Try sucking on lemon candy. It is said to up saliva, which contains digestive enzymes that ease nausea. 

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CACTI AND COMPUTER EYES

Disclaimer: This isn't exactly kitchen medicine, but I thought it interesting enough to share here.

Do you spend hours working at a computer? If you do and you ever get 'brain fog' or dry eyes from looking at a computer screen for long periods of time, some Swiss researchers have a solution for you. These researchers state that keeping a potted cactus plant near your computer will boost concentration and help ward away dry and tired eyes. Would you believe cacti have unique compounds that counteract electromagnetic radiation from computer screens. This is believed to be a survival mechanism for cacti that has developed to cope with exposure to harsh solar radiation.

CHILI POWDER HELPFUL FOR WEIGHT LOSS

You may wonder if you read that title correctly! Science has shown that capsaicin, the compound that gives chili powder its kick, is known to prod the body to start burning calories. A few years ago, the University of Maryland scientists said that raises metabolism by 25% for 3 hours. That is the calorie burning equivalent of a 40-minute walk.

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PROTECT KNEE CARTILAGE WITH OLIVE OIL

By substituting 2 tablespoons of extra-virgin olive oil for other cooking oils one might reduce knee pain by as much as 20%. Research has shown that olive oil contains a natural anti-inflammatory that stops immune cells from attacking knee cartilage.

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PROTEIN FOR THE AFTERNOON SLUMPS

I have mentioned this on this blog before but so many complain of afternoon slumps I thought another post might be in order. Whatever you do when you feel that afternoon slump coming on, don't grab a candy bar or other sweet treat. You need something protein rich to combat the slumps. British researchers suggest a snack that includes hummus or eating a hard boiled egg for a boost in pep. The reason? Amino acids in protein stimulate certain brain cells that make you feel more alert, according to the study's lead author Denis Burdakov, Ph.D. Protein rich foods are also rich in tyrosine, an amino acid needed to help the body produce noradrenaline another brain chemical that perks you up.

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BENEFITS OF THE SPICE CUMIN

The spice cumin has many benefits and should be used in cooking when possible. Here are some of the documented benefits of cumin:

• Appetite stimulant for those who are sick and need to increase their appetite - especially important for those suffering loss of appetite due to cancer treatments.
• Digestive aid.
• Anti-microbial
• Cumin seeds may slow down the growth of stomach and cervical tumors.
• Studies have shown that toasted cumin seeds are good for an upset stomach and also to relieve cramping.

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HEARING AND ALZHEIMER'S DISEASE

According to a study done two years or so ago at Johns Hopkins University, protecting your hearing may help protect you from Alzheimer's disease. The study found that when the brain has to work really hard to decipher what is being said, its ability to form and keep memories can decline. Here is a tip from an Australian study that might help. The Australian study found that eating 2 cups of sweet potatoes and 4-ounces of almonds weekly could cut ones risk of hearing problems by as much as half. The reason? These are superfoods that are packed with the nutrients that keep even the tiniest blood vessels healthy and plaque free. This keeps the ears from being starved of oxygen according to the Australian authors of the study.

MORE CAFFEINE IN LATTES OR A REGULAR CUP OF COFFEE?

If you need a caffeine boost don't order a latte or cappuccino. A regular cup of coffee has two to three times the caffeine that a latte or cappuccino does. As such, the regular cup of coffee is a poorer option if you are trying to cut back on caffeine.

PROTEIN TO BURN CALORIES

According to British researchers the amino acids in protein-rich foods prompt the body to burn more calories as fuel. And that helps one to shed weight.

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