ARE "POT BELLIES" DANGEROUS?

Yes, they are!  Are you aware that a waist larger than 40 inches in men or 35 inches in women actually doubles the risk of dying of a heart attack or stroke?  Dr. Elizabeth Klodas, a cardiologist in Minneapolis, stated, "Abdominal fat changes the way our bodies work in profound ways."  Abdominal fat is different than the fat that just collects under the skin.  Excess abdominal fat sits deeper and hugs organs, produces hormones and other substances that increase the risk of heart disease, diabetes, some cancers, and dementia.  Dr. Klodas continues by saying, "This type of fat accumulation is a health emergency."  The experts suggest a good start on de-jellying the belly is to avoid empty calories from sodas, sports drinks, and beer.  I'm sure you have heard the term, "beer belly."  Guess what; research shows that beer lovers' nightly drinking really does cause a big unhealthy belly.

Personal notes:

1. Digestive problems can and do cause a large waist.  As most of my readers know, I have had serious digestive problems for many years.  This in itself is need for medical treatment!  I have often had a large middle that is hard as a rock.  That is not fat but should be under the care of a good gastroenterologist.  I have actually had major bowel surgery and woke up with thick bandages and still my waist was smaller than when I went in for surgery.  Digestive problems are another matter from the above but definitely need medical attention.
2. The above article mentions empty calories.  There are extensive articles on this site regarding empty calories and active calories.  One of the most important things you can do for yourself is to read these articles and be sure you are eating active calories everyday if not every meal!

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DIABETICS AND FOOD

Today's post is a quote from diabetic specialist Richard K. Bernstein, M.D.  Dr. Bernstein stated, "Just because you're diabetic doesn't mean you can't eat well.  In fact, you are likely to eat better than the average person who hustles a bagel or donut for breakfast, scrounges fast food for lunch, then does whatever for dinner."  I so agree with Dr. Bernstein!  In fact I titled my diabetic blog, "Diabetic Enjoying Food," because I do enjoy food.  I grew up in Southern Indiana farm country.  One thing I have always loved is good food.  Yes, I have had to make adjustments to my diet now that I am a diabetic but through much research I have found that I can eat healthy and it still tastes good.  In fact, often things taste even better prepared the way I do things now.  So if you are a newly diagnosed diabetic, take heart.  You have not been condemned to a lifetime of tasteless awful meals.  If you want some good recipes, please check out my above-mentioned blog at http://diabeticenjoyingfood.blogspot.com

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PROTECT AGAINST SKIN CANCER

Yes, I know this post has nothing to do with the kitchen and/or food, but it is always timely advice. I lost a friend last year to skin cancer and have another friend who has been in a real battle for months fighting this deadly disease. The thing is skin cancer can so easily be prevented by taking precautions when in the sun. I have never had skin cancer, thank God, but I have survived both breast and colon cancers and currently have an incurable type of leukemia. I strongly encourage you to do everything you can to prevent cancer of any type.

According to researchers in Australia who followed more than 1,600 adults for over a decade, one could reduce the risk of getting melanoma, the deadliest form of skin cancer, by 50% by using a sunscreen with an SPF of at least 16 daily on the head, neck, arms, and hands.

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IS YOUR CHILD'S STIFF NECK MENINGITIS?

Hearing about meningitis in their child's school can be very frightening for parents. Here is some advice from doctors for parents in that situation.   Doctors warn you should go to the ER immediately if your child complains of a stiff neck, headache, and has a high fever.  While meningitis is rare it is very serious.  Most children today are vaccinated against the disease but while doctors used to think the vaccine lasted 10 years, they now believe it lasts only 5 years.  Dr. Sandra A. Fryhofer, past president of the American College of Physicians, stated that one minute you think you kid has the flu; the next she's comatose."  Dr. Ari Brown, a pediatrician in Austin, Texas added, "But if your child can look up at the ceiling, down at his toes, and isn't bothered by light, he probably does not have meningitis."  Dr. Fryhofer added that any child can get meningitis but high school and college students are most likely to get it as they share everything including drinks, kisses, clothes, etc.

It is a good idea to check shot records to be sure your child's vaccination is up-to-date and if they are in school or college, chances are it is.

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WEIGHT LOSS AND VEGGIES

This is a weight loss tip that is very easy. One of the easiest weight loss tips is to eat more vegetables! However, there is more to that tip. We are talking raw, steamed, lightly sauteed etc. Drenching in butter, frying in unhealthy oils, etc can ruin the process.

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DON'T SKIP MEALS

Many people think that when dieting or going to a party or big dinner where they will want to eat more than usual, they should skip a meal.  This is so wrong.  Eat regular meals every day.  Skipping meals invites craving and binges.  When you skip a meal, you will be more hungry and less able to control your eating at special occasions.  Skipping meals can also cause drops and spikes in your blood sugar. You also need to eat regularly to keep your metabolism revved up and working properly.

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FOODS YOU CAN EAT UNTIL FULL - PART 2

Previously I posted a list of foods that are "negative calorie foods."  In other words, you use up more calories digesting these foods than they contain.  Remember this though, when you add fats, sugars, etc, you change the calorie count.  However, most of these foods are good without adding anything.  Here are some additions to the previous list:

•  Bananas
• Cabbage
• Cauliflower
• Cherries
• Grapefruit
• Grapes
• Melons
• Oranges
• Spinach

 Add these raw foods to your diet when you try to lose those holiday pounds. Bananas are an example.

FOODS YOU CAN EAT UNTIL FULL

Are you constantly watching how much you eat, always on a diet, and always hungry?  Well take heart, there are foods you can eat until you are full without gaining weight.  In fact, most vegetables, fruits, grains, etc fall into this category.  Now remember, we are talking foods eaten raw, steamed, or prepared without added fat, frying, etc.  The following is a partial list of what are known as negative calorie foods; foods that you can eat without adding calories and thus weight gain to your body.  In other words, your body uses up whatever calories it takes in just to digest these foods.

• apples (not apple pie; raw apples!)
• black beans
• broccoli
• carrots
• celery
• cucumbers
• grapes
• kidney beans
• lettuce
• oatmeal
• whole-grain pasta
• pineapple
• brown rice
• tomatoes

Again, this is a partial list but I'm sure you get the idea.

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MIGRAINES ARE NOT 'JUST A HEADACHE'

 As any migraine sufferer can tell you, a migraine is more than just a headache. Anyone who's never had one wouldn't understand how awful one can be. According to Dr. Lawrence C. Newman, director of the Division of Headache at NYU Langone Health in NYC and chair of the American Migraine Foundation, "A migraine is a valid neurologic condition and can last anywhere from a few hours to three days." Dr. Newman suggests that because the migraine brain is so sensitive to change that sufferers should try to establish regular sleep cycles and avoid sleeping in on weekends. They should sleep the same number of hours each day. If you have a severe headache, it should be checked out by a physician as it may be a migraine or other serious condition.

AVOCADOS ARE HIGH IN POTASSIUM

If you need to increase the potassium in your diet, you may want to eat more avocado. In addition to its' other benefits, most are surprised to learn that avocados have more potassium than bananas.

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FLAXSEEDS FOR BREAST CANCER

As a long-term survivor of this disease, I always strive to promote breast cancer awareness and any ideas that may be helpful to those who have the disease. I hope this information will be helpful for some of you.

Flaxseeds are possibly the best source in nature for lignans, a phytoestrogen that may help women who are dealing with estrogen-sensitive breast cancer by blocking receptor sites in the body.  If you are battling this type of cancer, it would no doubt be worth adding flaxseeds to your diet.

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ANOTHER GOOD QUOTE FROM DR. BLAKE LIVINGOOD

Read this once then read it again and let it really sink in

"If you build health, you get health. If you focus on sickness and disease, you get sickness and disease." Dr. Livingood

Where is your focus?

 

GREENS FOR MUSCLE FUNCTION

Usually when one thinks about exercise or muscle function, they think protein. While protein is important, don't overlook the importance of green leafy vegetables! Dietary nitrates are found in almost all green leafy vegetables and a recent study has shown they play an important role in muscle function. This finding comes from a 12-year study reported in The Journal of Nutrition. To meet your nitrate needs it is believed that one should eat 1 cup of green leafy vegetables such as kale, arugula, spinach, etc a day. It is best to eat these greens raw, stir-fried or steamed to maintain their benefit. They will lose some of their nutritional value when boiled.

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BAY LEAF IS HELPFUL FOR MANY HEALTH PROBLEMS

Bay Leaf have a soothing and relaxing effect on the digestive tract.  If you need relief from abdominal cramps and gas, eat foods cooked with bay leaf.  Fresh or dried bay leaves have a  distinctive flavor and fragrance this is used to flavor soups, stew, and braises. The flavor is similar to oregano and thyme.  The fresh leaves are very mild and do not develop their full flavor for some time after picking. 

Many of the properties in bay leaves may make them useful for treating high blood sugar, both bacterial and fungal infections, and gastric ulcers.  Bay leaf and berries properties have been used in astringents, digestives, diuretics, and stomach remedies.  Bay oil is used in liniments that are used for bruises and sprains.  Bay leaf has been used as an herbal remedy for headaches since it contains compounds which have proven useful in the treatment of migraines.  Bay leaf has also been shown to help the body process insulin more efficiently, which leads to lower blood sugar levels.  Bay leaf contains a property called eugenol which has anti-inflammatory and antioxidant properties.  Bay leaf is considered an antifungal and antibacterial and has been used to treat rheumatism. 

PEAS ARE A HEALTHY VEGETABLE

Yes, peas are a starchy vegetable, but they are a healthy vegetable as peas are a resistant starch*. All varieties of peas are good sources of fiber, vitamin C and a surprisingly amount of protein. Include peas in soups, salads, skillet meals, etc. You do not have to have them as the main dish to get the benefits. Even diabetics should include fresh or frozen peas in their diets.

English Peas

*If you aren't familiar with resistant starch there is information on this blog about them.

https://grandmaskitchenmedicine.blogspot.com

CANCER PATIENTS AND FOOD

"Cancer patients who are well fed during treatment enhance their quality of life and improve their chances for recovery."  Keith I. Block, MD

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GETTING KIDS TO EAT FRUIT

 

KIDS AND TYPE 1 DIABETES

If your child is diagnosed with type 1 diabetes (T1D) you are not alone. As of 2021, more than 18,000 children in the United States are diagnosed with T1D every year. The diagnosis can be frightening but with the help of a good pediatrician, an endocrinologist, and a dietitian, you will find a lot of help. A T1D diagnosis will affect the whole family but remember this, T1D does not define your child. With a positive attitude and a good medical team to work with, diabetes will only be a part of your child. There is no limit to what a T1D child can do. An additional side benefit for the whole family will be more exercise and a controlled diet that will benefit everyone.

SALT

If you are one who always adds salt to your food, some of you before you even taste it, beware! Did you know only one teaspoon of salt contains 2300 mg of sodium? That is the recommended daily dosage. Try seasonings such as the Mrs. Dash salt-free blends to cut back on salt. Your body will thank you. Notice I did not say to eliminate salt, just reduce it, as the body requires salt to operate. However, most of us are putting way more salt into our bodies than they need.

Note: Yes, I know there are people who require more salt. My late husband was one of them, but they are exceptions to the rule. Only use extra salt at the recommendation of your doctor.

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RAINDROPS FOR RELAXING?

 I am posting this after a day and night of everything from drizzles to rainstorms and I am not personally verifying this information. Scientists say it has been proven that the sound of raindrops bring one peace. A few years ago, YouGov polled 1,000 Americans about the noises they most enjoy hearing. The sound most people said were their favorite was raindrops. Another survey found that rain sounds make one more productive. The reason, the fast tempo wakes up the brain to improve alertness and problem solving. If you don't live in an area where you get much rain or you want the sounds on a routine basis, you can get the sound of recorded rain. There is a free app called Nature Melody where you can choose from several different rain sounds.

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PORTION CONTROL WHEN EATING OUT

To help you control portion size when eating out (since most restaurants serve a meal equal to at least two servings), ask for a to-go box when the waiter or waitress brings your meal. Immediately put half of the meal in the box out of sight. And the bonus, another meal ready to be warmed up tomorrow!

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CHOOSING A MEAT PROTEIN

When choosing a meat protein source, think lean - ie skinless chicken, lean pork chops, etc. It is also a good idea to trim any excess fat before cooking. A good rule of thumb when choosing lean meats is to think "chops" or "round".

PERFECTION QUOTE FROM VINCE LOMBARDI

I like this quote attributed to the late, great football coach Vince Lombardi: "Perfection is not attainable. But if we chase perfection, we can catch excellence."

We can apply this to our health, diet, etc. We know we aren't perfect. We diabetics plan or chase perfection in our eating habits, exercise, etc but we will slip up from time to time. We may not be perfect but we can be excellent. The same can be said for fighting most illnesses. We aren't perfect in that the battle continues but with our doctors, loving family and friends, etc we can often reach excellent days.

Don't give up.  As you chase perfection you will often catch excellence in the process.

VARIOUS TREATMENTS FOR HEART FAILURE

Receiving a diagnosis of heart failure is not necessarily a bleak diagnosis. Doctors have many treatments for this condition. You will probably be referred to a cardiologist, a doctor who specializes in treating heart conditions. There are many treatments available, and they will work with you to find what works best for you. Some of the options will be lifestyle changes, various medications and devices and surgical procedures. If you or a loved one have symptoms of heart problems, contact your primary care physician. After initial consultation and testing, you will probably be referred to a cardiologist to handle further care.

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DIAGNOSING HEART FAILURE

 A diagnosis of heart failure can only come through a healthcare provider. They may use any of or more than one of the following tests: blood tests, chest exrays, an ekg (electrocardiogram), echocardiogram, stress test, etc. Your healthcare provider will be looking for your EF or ejection fraction. The EF indicates how much blood your heart pumps out every time it beats. If your healthcare provider diagnoses you with heart failure, there are various treatments they may recommend. You need to know that your healthcare provider can treat heart failure and slow the development at any stage to make you feel more comfortable. Our next post will discuss some of the treatments that may be available to one who receives a diagnosis of heart failure.

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SIGNS OF HEART FAILURE

 In yesterday's post regarding heart failure, I promised more information to follow. If you think you or someone close to you may have heart failure, here are the major signs to look for:

• Shortness of breath with everyday activities
• Increased fatigue
• Swelling of the legs, feet, ankles, abdomen
• Feeling faint or lightheaded
• Trouble sleeping lying flat on one's back
• Persistent cough or wheezing
• Loss of appetite, upset stomach, nausea

In most cases of heart failure, the patient may already be under the care of a physician. If so, and you notice any of these symptoms, talk to the physician about them. If not already under the care of a physician, make an appointment right away with a primary care doctor who can check the person and get them in with a cardiologist as needed.

HEART FAILURE

Do you know someone who has been diagnosed with heart failure? Do you even know what heart failure is? The words heart failure can sound scary. After all failure means not working and how can one live if their heart fails? That is not exactly what heart failure means. Here is the simple explanation for heart failure: A condition in which the heart has trouble pumping blood throughout the body. The heart has not failed, in that it is still working. However, it is failing to work as effectively as it should. The heart muscle has gotten too weak or stiff to function properly, thus causing heart failure. Over the next few days, we will discuss diagnosis, treatment, etc.

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EAT YOUR LENTILS!

Lentils are such a healthy food and especially important for diabetics. If lentils are not a regular part of your diet, consider adding them. Even if you don't especially like them, throw a few into soups or onto salads to work them into your diet.

Lentils are loaded with fiber and with protein, both essential to a healthy diet. Some people shy away from lentils because they consider them too high in carbs. The good news is that around 40% of the carbs in lentils are fiber! And that causes a lower blood sugar response thus the reason lentils are important to a diabetic's diet.

According to the USDA (United States Department of Agriculture) one serving of lentils contains 15 grams of fiber and almost 18 grams of protein!

Note: Red lentils are quicker cooking, if you are impatient or in a hurry!

Note: This information is from Jill Weisenberger, RDN, CDE.

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DIAGNOSED WITH TYPE 2 DIABETES AND WONDERING WHAT TO EAT?

A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provides about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good number of antioxidants as well as vitamins and fiber.
5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic, so they won't snack too much on unhealthy snacks.
6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.

If you are having problems controlling your blood sugar, try adding more of these foods to your diet!

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WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber, which is found in plant-based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:

1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.

Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):

• Managing weight - fiber helps to make us feel fuller and more satisfied therefore we will do less overeating at meals and less snacking.
• Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
• Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.

We should strive for 20 to 35 grams of fiber a day. 

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WASH YOUR HANDS

I know this goes all the way back to lessons from mom but wash your hands often! The best way to prevent colds and flu, etc could be as simple as washing your hands. If it isn't convenient to wash your hands, keep an alcohol-based hand gel around. Every time you shake hands or handle a public door handle, shopping cart, etc, wash or gel your hands. Once the germs are on your hands and you touch your eyes, nose, or mouth, you are very likely to catch whatever the last person who handled said object has.

I found it interesting a few years ago after President Trump had his annual physical and his doctor came out to talk to the press. Among many silly questions asked was one about his hand washing and is he a germophobe. His doctor smiled and said something like this, "As much as he shakes hands, he would be crazy not to wash his hands often." The same goes for each of us.

My personal opinion about covid-19 prevention is that hand gel is your best defense. I have spent a lot of time around covid. Being cautious about what you touch and using hand get can go a long way in prevention of this crazy illness and others..

WHAT IS THE ONLY GRAIN NATIVE TO NORTH AMERICA?

Did you know that wild rice is actually the only grain native to North America? And guess what! It is actually a grass. Here is a bit of info on wild rice. Originally, uncultivated wild rice grew in the wetlands and was hand-harvested by canoe in the Great Lakes regions of the United States and Canada. There are certain places where it still grows uncultivated. But it is now cultivated in Oregon and California. The cultivated isn't quite as good as the wild but it still quite tasty.

It takes longer to cook wild rice than it does other types as the wild rice contains the bran, endosperm, and germ. Even after cooking it remains chewy and has a nutty taste. To cook wild rice, cook for 45 minutes to an hour in lots of boiling water. One cup raw makes about 3 1/2 cups when cooked. Wild rice tastes best when combined with brown rice and I like mushrooms in mine.

Why not make wild rice one of the grains you add to your diet (if you aren't already doing so)?

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FACTS ABOUT TESTOSTERONE

 If you assume testosterone is a "male" hormone, you need to read this post. Are you aware both men and women produce testosterone? Yes, men produce testosterone in their testicles but both men and women produce testosterone in their adrenal glands. Women also produce a small amount of testosterone in their ovaries. Testosterone production begins early in fetal development and continues throughout life. Men produce much higher levels than do women, no doubt accounting for their muscular difference. The fact is it is impossible to build muscle and bone without testosterone. Following is more of the functions of testosterone.

• Decreases blood clotting
• Decreases visceral fat
• Decreases total cholesterol
• Improves bone density
• Improves glucose control
• Improves libido
• Maintains mental physical energy
• Improves cardiovascular health
• Prevents neurodegenerative disorders

Note: This information is from David Brownstein, M.D., a board-certified family physician.

LEMON WATER BENEFITS

WILD SALMON VS FARM-RAISED SALMON

Did you know that wild salmon can have up to 6 grams less fat in a 5-ounce portion than does farm-raised? (Remember the fat in salmon is mostly healthy fat.)

OMEGA-3 EGGS

Do you know what it means to purchase eggs labeled Omega-3?  It simply means that the chickens who laid the eggs were fed flax seeds which could make the eggs have a higher content of the heart-healthy fatty acids, Omega-3s.

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DIABETIC PRESCRIPTION: EXERCISE

I know! Most of us hate the word exercise, let alone the actual activity involved. Well, get over it! Once we've allowed ourselves to become diabetic, we no longer have a choice. We must exercise!

Yes, you read that right. I really did say, "Once we've allowed ourselves to become diabetic." I'm talking to us Type 2 diabetics on that one, you Type 1s don't have to accept that remark. Now before you get all mad, have steam coming out your ears and start sputtering, "Who does she think she is, telling me I'm responsible for the fact I became diabetic," hear me out. Did you know you had diabetes in your family history? Did a doctor ever tell you to lose weight? Did a doctor ever tell you to change your diet or lifestyle? Did a doctor ever tell you to get more exercise (there's that dirty word again)? Did you gorge on sweets and/or carbs? You get the point. But there is a diabetic prescription: EXERCISE!

We helped to create this problem in our bodies, now we have to take our medicines. And that doesn't stop with pills and shots. Just consider exercise another of the medicines we have to take. I read somewhere that exercise is the diabetes treatment almost everyone can benefit from. I backed up, read that again and the light bulb came on. I got it! Exercise is another of our treatments and we need to think of it as such. It's not something we know we should do, something we might get around to someday, but something we have to do just as we have to take our other prescriptions the doctor gives us.

We don't, however, have to go out and join a gym or buy expensive equipment. Of course you can if you want to and it is a good thing to do, but it isn't necessary. We can work exercise into our everyday lives! We Americans have become very lazy as a whole. This is often caused by some terrific technological advances and inventions. But we can't use that as an excuse. Following are some easy ways to get started adding more exercise into your everyday routine. Give them a try. After all it is YOUR life that matters.

1. Hide the remote controls; they make it too easy to be lazy. This includes the garage door remote. Getting in and out of the car to open the garage door is good exercise.

2. Carry your groceries from the car to the kitchen one bag at a time. More steps and lifting; more exercise.

3. Instead of stacking things by the stairs to avoid extra trips up and down, make the trips. Stairs are a great way to get exercise.

4. Push the kids or grandkids on the swings. Play frisbee with them, etc. Quality time with the children is an added benefit.

5. Go for a walk. Start with a short walk and work your way up to several blocks or 30-40 minutes. If the weather is bad, go to the local mall and walk.

6. Walk around while talking on the phone instead of plopping down in a comfy chair.

7. Stop driving around the parking lot for ten minutes trying to get a parking spot next to the entrance. Park farther away and enjoy the walk.

8. Put items you use often on higher shelves so you do more stretching and reaching to get them.

9. Housework is an excellent exercise. Vacuum an extra time per week, etc.

10. Gardening is another wonderful exercise.

I'm sure you can think of other ways to add exercise to your daily routine. Take that prescription seriously. Do whatever works for you but do something! Take that most-hated prescription: EXERCISE!

FOODS (CARBS) HIGHEST IN RESISTANT STARCH

A couple days ago I mentioned some of the foods that are high in Resistant Starch (RS). Below is a list of some of the foods highest in RS. Try to eat some RS foods at every meal when possible or at least a couple meals a day.

This list starts with the foods highest in RS and goes down accordingly.

• Bananas (note: buy your bananas as green as you can eat them for the most RS. A mostly green banana medium-size, approximately 7 to 8-inches, has 12.5 grams of RS while a ripe banana of the same size has 4.7 grams.) Can't stand greenish bananas? That's okay. The ripe banana still has more RS than other foods.
• Oatmeal ( 1/2 cup uncooked, toasted, comes in right under the ripe banana with 4.6 grams)
• White beans, (1/2 cup has 3.8 grams - the highest of all the beans)
• Lentils (1/2 cup has 3.4 grams)
• Potatoes (Surprised? Yes, one small cooked potato has 3.2 grams!)
• Garbanzo beans (1/2 cup has 2.1 grams)
• Whole-wheat pasta (1 cup cooked has 2.0 grams)
• Brown rice (1/2 cup cooked has 1.7 grams)
• Pumpernickel bread (1-oz slice has 1.3 grams)

This is a very small list of RS foods. But you have probably gotten the idea that some of the carbs you are afraid to eat are actually what you should be eating. As with any food, you should not go overboard but you should include resistant starch foods in your daily diet.

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