SHREDDED CARROTS (WITH A SALAD RECIPE)

Many nutritionists and experts on nutrition and health suggest grating carrots.  They say that when carrots are grated or shredded our bodies are able to get the most therapeutic benefits.  Grating or shredding the carrots breaks down cell walls which enables the body to absorb more beta-carotene.  Beta-carotene is the compound in carrots that is believed to help protect against cancer and some of the effects of aging.

Here is a recipe for a tasty grated carrot salad.
3 cups grated carrots
1 cup canned, crushed pineapple in its own juice (no added sugar)
1 tsp lemon juice
1/4 cup chopped walnuts (a very healthy nut)

Mix the ingredients together in a bowl.  No dressing needed as the pineapple juice works as a dressing.  Let your imagination go wild with the combinations you can come up with.

 

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WHAT ARE CARBS?

We hear so much about carbs, especially if you are diabetic, but do you really know what a carb is?

First of all, carb/s is a shortened term for carbohydrates.  Okay, so, what is a carbohydrate? A carbohydrate, along with protein and fat, is one of the 3 macronutrients supplying our bodies with the calories they need to function.  That's right; our bodies must have calories to function properly.  Simply put, carbohydrate foods are the sugars and starches.  So, fruits, vegetables, grains, potatoes, etc are carb foods.  Many foods, milk for example, contain all 3 of the macronutrients of carbs, fat, and protein.

Diabetics are told to watch their carbs and to avoid refined carbs. When you eat foods high in poor quality carbs, such as refined sugar, bleached white flour, white bread, etc, they can raise your blood sugar.  This may cause your insulin to spike to higher-than-normal levels.  Over time, excessive sugar in the blood can be damaging to the body leading to obesity, diabetes, and cardiovascular disease.  Pictured below are some examples of healthy carbs.

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INFO ON SPLENDA

Over the past twenty-some years, well over 100 tests have been done on Splenda to confirm it's safety. I often see, especially on facebook, Splenda lumped in with other sweeteners and how harmful they are. Splenda is actually in a category by itself as it is the only sweetener actually made from sugar*. This is why it does not have the aftertaste most sweeteners do. Splenda is the brand name for the nonnutritive sweetener sucralose. Over the years my doctors have told me to use only sucralose or stevia products (I am a diabetic). I have used Splenda for 18 years. During that time my liver function has returned to normal, it was bad before, and all my blood work which is done every 3 to 6 months is always normal. So do not be frightened by the scary stuff you see on facebook or other social media. There are exceptions to everything, so I am sure there is someone out there that has an allergy or something to it but overall, it is a very safe product for me. I am not trying to convert you to Splenda; you use the product you like that works well for you. I am simply stating, do not believe things you see on social media. Always check things out on your own.

Facts: a Splenda packet is equal to the sweetness of 2 teaspoons of sugar and Splenda Granular measures cup for cup the same as sugar.
Splenda does not create an insulin response in the body, does not raise blood sugar or affect triglycerides.
*As of the original writing of this article in 2018. (I still use Splenda and bake with it weekly).

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ENJOY FISH FOR SATIETY

Fish are the last of the posts on food for satiety or to keep you satisfied longer to avoid snacking. Fish are a great way to get protein. Research has shown that 25 grams of protein in meals can have a positive impact on weight loss and appetite control. Not only will a 4-ounce serving of salmon help you reach that goal, but it will also give you a good dose of heart-healthy omega-3 fats. Some other fish that provide high amounts of protein are mussels, catfish, mackerel and Pacific halibut.

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AVOCADO HELPS TO CONTROL HUNGER

Scientists at Loma Linda University in California found that including about a half of an avocado in a meal can reduce the desire to eat by up to 40%. Avocados are high in heart-healthy monounsaturated fat which works to curb hunger pangs. There are many ways to enjoy avocados in your diet. Here in Texas, we love our guacamole but that's just one way to enjoy avocados. Avocados are great sliced on salads, tacos and soups. They are also tasty by themselves. My little great-granddaughter loves avocados cubed and placed on her dinner plate. Avocado toast is also popular. There are many ways to enjoy avocados.

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GREEK YOGURT IS A CHOICE FOR SATIETY

Like almonds, this is a post I can personally recommend. As a diabetic, I eat Greek yogurt because the process of making it leaves it with less sugar. But I digress. A study published in Nutrition Journal found that volunteers who consumed a high protein yogurt snack in the afternoon experienced greater reductions in afternoon hunger and consumed few calories at dinner than those who snacked on chocolate or crackers. The reason? Greek yogurt has large amounts of casein protein which helps slow digestion, leading to longer feelings of fullness. Other protein-rich dairy options include Kefir and a fairly new product of Icelandic yogurt called Skyr. It is important to buy plain yogurt then add fresh fruit or nuts rather than buying products with fruits or other additives. The additives usually increase the sugar content more than you adding fresh products.

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WHICH BREAD FOR SATIETY?

 I have long been a fan of rye bread without knowing it is highly recommended for satiety. I eat rye bread first of all because I like it and secondly because as a diabetic I stay away from refined breads. I have learned recently that studies show hearty rye bread does a better job at encouraging satiety and reducing post-meal insulin levels compared to standard grocery store breads. Credit goes to the structural differences and extra fiber in rye bread. By the way, a slice of pure rye bread can have up to 5 grams of fiber. If you haven't tried rye bread for sandwiches, give it a try.

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LEGUMES FOR SATIETY

Legumes which include beans, lentils, peas are good for you. According to nutritionist it should go without saying that a diet geared towards quashing hunger and overeating should include a daily dose of them. Researchers at the University of Toronto did a review of some studies and confirmed that beans and their counterparts can bolster satiety by up to 31%.  It is suggested one eat a veggie-laced bean salad to take advantage of the legumes' fiber and protein hunger-fighting effect. Research shows plant-based protein can be just as effective at bolstering satiety and prompting weight loss as does animal-based protein.

EAT ALMONDS FOR SATIETY

 According to a study in a European Journal of Clinical Nutrition, it is okay to crunch your way through a handful of almonds. I can personally say from experience the information in this post is true. Many years ago, I had a doctor say we should eat approximately 10 almonds a day for our health. I am followed that advice for years and it has worked well for me. But back to the above-mentioned journal report, the study found that people who snacked on 1 1/2 ounces of almonds experienced less hunger and desire to eat throughout the day. They also did not gain weight! Even though the almonds provided calories, it is believed weight was not gained which suggests the satiety provided by the nuts worked to reduce total calories by reducing the need for snacking'

What about other nuts? Nuts are not a double-threat but a triple-threat in terms of satiety. According to Alissa Rumsey, RD, nuts are high in fiber, protein, and healthy fats. It is believed other nuts such as pecans, walnuts and hazelnuts may cause the same benefit as almonds.

You will always find nuts in my refrigerator. Here's my current stash of almonds.

EGGS FOR SATIETY

This is the second post about a food that will help you feel full longer, keeping hunger pains away thus keeping you from reaching for a snack an hour after your meal. Today's food is eggs, a great breakfast food. One of the great things about eggs is the variety of ways they can be prepared. If you don't enjoy them one way, try another way. I personally can't stand to eat a fried or poached egg. But I do enjoy scrambled eggs, deviled eggs and an egg on a sandwich. An egg is very versatile.

An American Journal of Clinical Nutrition investigation found that people who ate two eggs for breakfast during a three-month study period reported less hunger and increased satiety post-breakfast than did those who consumed an egg-free meal. And here's an important thing to know, the high egg diet had no detrimental impact on blood cholesterol numbers (I'm sure they weren't fried in bacon fat.). Other benefits of eggs; they provide lots of protein for relatively a few calories, a high protein breakfast can reduce levels of circulating ghrelin, an appetite-stoking hormone.

Note, if you are at risk of heart disease you should probably eat eggs in moderation.

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OATMEAL FOR SATIETY

Following up on yesterday's post about satiety, we will discuss oatmeal. According to research in the Annals of Nutrition & Metabolism, those who kick-started their day with a bowl of oatmeal reported feeling less hunger and ate 31% fewer calories at lunch than those who ate the same number of calories in processed cereal. The reason is expected to be the power of soluble fiber in the oatmeal. The soluble fiber basically forms a gel in the stomach to slow down digestion keeping one full longer. If you don't want to sit down to a regular bowl of oatmeal, try adding a little fresh fruit and/or nuts.

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EAT FOODS THAT WILL SATISFY

Have you ever dieted or just tried to maintain your weight but were hungry again not long after eating? If the answer is yes, and it is for many, you probably ate the wrong foods. Not necessarily foods that were bad for you, just foods that don't satisfy. According to Alissa Rumsey, RD, a spokesperson for the Academy of Nutrition and Dietetics, each meal should contain foods that are rich in fiber, protein and healthy fats. She says, "These components are digested slower in our bodies, so we feel full longer." Those are foods that also prevent blood sugar spikes (especially important for diabetics) and subsequent crash, which causes feelings of hunger after eating. On the flip side, heavily processed foods ie boxed cereals, white bread, doughnuts, etc, deliver little in the power to make one feel full thus causing one to overeat.

Over the next few days, we will talk about foods with satiety power.

Not the best breakfast choice.

IS THERE A DIFFERENT BETWEEN WHOLE GRAINS AND QUICK COOKING WHOLE GRAINS?

Let's face it, we live in a society that wants things quickly.  While eating whole grains, such as oatmeal, rice, etc is healthy, they can take longer to prepare than we want. Many food companies help us by offering quick cook options, such as parboiled rice and quick cooking oats. The process to make such products may involve various ways such as steaming, grinding or precooking then freezing. The bottom line there might be some loss of nutrients, but the losses are usually minimal. There is even a benefit for diabetics. Rice that has been parboiled has a lower glycemic index.

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TIPS FOR BUYING FARMED FISH

Fish farming is just like any other form of farming. There are good producers and bad producers. There are certification programs that offer consumer a reliable method of determining how fish is produced. There are recommendations of best choices down to avoid. When buying fish, check for the asc label. This label means the fish comes from a certified, responsible aquaculture source.

According to the FDA, fish labeling should include the country or origin and indicated farmed or wild. According to Aaron McNevin, "About 70% of the salmon, 100% of the tilapia, and 90% of the shrimp consumed in the U.S. is farmed."

THE NEED FOR AQUACULTURE

"Wild fish supplies are just not there now. The greatest share -80-85% of the wild fish stock - are fished out or are at their capacity." That is a quote from Aaron McNevin, introduced in yesterday's post. That along with other reasons make aquaculture an important part of providing enough fish to meet the needs of the world. "Farmed fish are nutritionally equivalent to their wild counterparts," says Barbara Ruhs, MS,RD, a nutrition consultant for supermarkets.

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WHT IS AQUACULTURE?

According to Aaron McNevin, Director of Aquaculture for the World Wildlife Fund (WWF), "Depending on where you live, there is no industrial hunting anymore. Large buffalo herds no longer roam the prairie, and wild fish populations, many of which are threatened, may be going the way of the buffalo." Thus, we have aquaculture, better known as "fish farming". Fish farming is the process of breeding, raising, and harvesting animals in all types of water environments, such as ponds, rivers, lakes and oceans. According to the Food and Agriculture Association, aquaculture provides the world with 148 million tons of fish per year. The leading aquaculture import to the United States is shrimp, followed by Atlantic salmon, tilapia and shellfish. 

We will have more on aquaculture over the next few days. 

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'LET FOOD BE YOUR MEDICINE' Xl

This is the last of the post in this series of how food can work as foods in our body keeping us healthy and giving natural good health. If you have never thought much about what you eat, I hope these posts will cause you to consider your diet and improve it if necessary. Happy, Healthy Living!

The last on our list is nuts. There are numerous studies that show nuts to be helpful in controlling blood sugar, supporting cardiac vascular function, and even weight. Nuts are handy in several ways. They are easily portable (I throw a few in a snack baggie when traveling), and versatile. In addition to enjoying alone, they are great in yogurt, smoothies, cereal, salads, casseroles, etc.

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'LET FOOD BE YOUR MEDICINE' X

 This is the next to last post in this series on letting food be your medicine. Number 10 is one that is either loved or hated by most people. It seems there are few people don't have strong feelings about mushrooms one way or the other. However, shiitake mushrooms are very healthy and should be eaten by most people on a regular, perhaps weekly, basis. In human studies, shiitakes have been shown to be anti-cancer, cholesterol-lowering, and immune boosting. If these healthy mushrooms aren't part of your diet, perhaps they should be.

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'LET FOOD BE YOUR MEDICINE' lX

Today's food as medicine is actually a beverage, green tea.  There is a phytochemical known as EGCG. ECEG which stands for epigallocatechin gallate, in green tea. It has been shown to have some anti-cancer and anti-inflammatory effects. In addition, it may have some heart health benefits. It is also believed green tea's antioxidant quality may protect the skin from sun damage. Nature does have many ways to protect us and green tea is definitely one of those ways.

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'LET FOOD BE YOUR MEDICINE' Vlll

In today's post on foods as medicine, we look at a couple of spices. Both ginger and turmeric are known for their anti-inflammatory properties as well as serving as analgesics or pain-relieving properties. I, personally, have used a lot of ginger since I was first diagnosed with several auto-immune diseases in the 1980s. Ginger is also known to ease nausea and vomiting.

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"LET FOOD BE YOUR MEDICINE" Vll

 Continuing the series about foods as medicine, we reach number 7. Number 7 is garlic and other allium family members. Those family members include garlic, onions, leeks, shallots and scallions. According to the American Institute for Cancer Reasearch, research shows probable evidence the foods listed above reduce the risk of developing common cancers. I believe that is enough to make sure at least some of these foods are included in your diet on a regular basis.

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"LET FOOD BE YOUR MEDICINE" Vl

Number six on our list of foods as medicine series is Fermented Foods. Fermented and cultured foods such as yogurt, kefir, kimchi, sauerkraut, tempeh, etc are known to support both digestive function and a healthy immune system. Give at least some of the above foods a try on a regular basis.

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"LET FOOD BE YOUR MEDICINE" V

Today as we move along in our food as medicine series, we turn to FISH. That's right, fish, and I hate it. My health would have probably been better over the years if I had eaten more fish, but when I became an adult and could use what I ate, fish were out. If I had known then, what I know now, I'm sure I would have forced more fish into my diet. But that's enough about me. I hope you enjoy fish and make it an important part of your diet. Fish are high in omega-3 fatty acids that have great anti-inflammatory properties. The AHA (American Heart Association) recommends eating at least two servings (3.5-ounces) of fatty fish such as salmon or black cod a week to help prevent cardiovascular disease.

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"LET FOOD BE YOUR MEDICINE'' lV

 Today's food as medicine post features cranberries. It is suggested by research that cranberries may be very helpful in preventing urinary tract infections, more commonly known as UTIs.  It is believed that is because cranberries prevent bacteria from adhering to cells inside the bladder. You should choose pure cranberry juice, instead of juices that are diluted with other juices and sweeteners.

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"LET FOODS BE YOUR MEDICINE" lll

 Continuing with common foods that have great medicinal value, today's is cinnamon.  Cinnamon can help balance blood sugar. As little as 1/2 teaspoon a day can help keep blood sugar in balance. As a diabetic for the past 18 years, I can personally vouch for this information. I have found that using cinnamon on a regular basis in my cooking and baking allows me to use less medication. The best part? Cinnamon adds great taste to so many things, it is easy to use.

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PS: I have found that I can enjoy the occasional delicious cinnamon roll when it is made with a generous amount of real cinnamon.

"LET FOOD BE YOUR MEDICINE" II

Continuing with the medicinal values of foods, we go to broccoli and other cruciferous vegetables. These vegetables contain several phytonutrients that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Both chronic inflammation and cancer issues we all wish to avoid. And remember, even if you don't like broccoli, cabbage, etc, you don't have to just eat them. You can sneak them into casseroles, soups, etc. Give it a try, your body will probably thank you.

"LET FOOD BE YOUR MEDICINE"

 In the 4th Century, Hippocrates authored this famous oath, "Let food be thy medicine and medicine be they food". Today, in the 21st Century, the MAHA movement is turning our attention back to what we eat, how it affects our health, overuse of medications, etc. Over the next few days, my posts will discuss foods with the most promising disease-busting benefits. This will be about the foods that should definitely be a part of your diet. These foods will be discussed in alphabetical order, not in any order of one being more important than another. The information was compiled by Carrie Dennett, MPH, RDN. We will start today with BERRIES.

Blackberries, blueberries, raspberries, and strawberries are a rich source of numerous phytochemicals that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Eat your berries!

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ANXIETY? TRY THESE TIPS

If anxiety is a problem for you, here are some tips to try. If you are able to tackle anxiety without medication, good for you. Below are some tips to try.

• Before trying any anti-anxiety products, consult your doctor.
• If you are pregnant, trying to become pregnant, breastfeeding, or taking medications for other health conditions, consult your doctor before taking over-the-counter products.
• Have you tried lifestyle changes such as regular exercise (as simple as walking) or meditation and/or prayer?
• Are you partaking in alcohol and/or tobacco? Both can lead to anxiety, especially if you are trying to cut back on the amount or even trying to quit. Either of those can cause high anxiety.
• If you are an avid coffee drinker, remember that caffeine, especially in large amounts, can cause anxiety.

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AMERICANS FOOD SHOPPING

 Americans, we buy too much processed foods even when fresh foods are available. Researchers from the University of North Carolina asked over 150,000 households to use barcode scanners to record all food and beverage purchases they made for at least one year. The study took place from 2000 to 2012. And guess what? It will probably not surprise you to know, more than 60% of the calories in the foods we buy were made up by highly processed foods. Let's work on getting more fresh meats, veggies, fruit, etc into our carts when grocery shopping.

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DANGERS OF TOO MUCH SALT

We know too much salt can contribute to high blood pressure, but that is not where it stops. Eating too much salt may damage your blood vessels, heart, kidneys, and brain. This information is from scientists at the University of Delaware. They found that high salt intake may impair the endothelium, which is the inner lining of blood vessels involved in blood clotting and immune function, increase hardening of the arteries, weaken heart and kidney function, and interfere with the sympathetic nervous system (the flight-or-fight response.) The USDA recommends no more than 2,300 mg of sodium per day.

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TOMATOES TO TAME INFLAMMATION

This is a repeat of a post in June. I wanted to get it back here with these foods that fight inflammation, in case you missed it earlier.

According to scientists in the journal Molecules we are 60% less likely to battle aches if our diets are rich in lycopene. Lycopene is the pigment that gives tomatoes their cheery red hue. Lycopene blocks the release of inflammation-triggering enzymes (COX-2 and TMF alpha) inside tissues. Tomatoes when cooked have more lycopene than do fresh tomatoes. That can make pasta sauces and other tomato-based sauces good for us. So, enjoy some lycopene meals when the aches set in.

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YOGURT PLAYS A ROLE IN TAMING INFLAMMATION

Preliminary research is suggesting that yogurt may help fight inflammation. The reason? It appears that the beneficial bacteria in fermented dairy products, such as yogurt, may play a role in inhibiting inflammation. In addition to the common uses of yogurt, try using yogurt as a replacement for sour cream. I, personally, like to sub it for sour cream in baking.

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COOK WITH TURMERIC TO TAME INFLAMMATION

 Today we turn to a spice to help us tame inflammation. This spice is Turmeric Curcumin, an antioxidant that gives turmeric is yellow color, is a potent inflammation fighter. Turmeric is easy to use in cooking as it is a good seasoning in soups, stews, sprinkle on cauliflower when roasting. You can also steep slices of fresh turmeric in hot water to make an inflammation-fighting tea.

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BRAZIL NUTS FOR TAMING INFLAMMATION

 Brazil nuts, sometimes known as the 'Giants of the Nut World', are known to help prevent inflammation. The reason? The nuts contain a bundle of healthy fats, vitamins and minerals associated with improving blood lipids and reducing inflammation. A good way to get more Brazil nuts into your diet is to sprinkle them over salads, soups and your morning oatmeal.

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GRAPEFRUIT TAMES INFLAMMATION

A Harvard study has shown that women with higher intakes of flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with lower intakes. Personal note, if you are taking medication for high blood pressure, talk to your doctor about eating grapefruit while taking such drugs. I have no idea why this study only included women. Perhaps this could also apply to men.

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SALMON FIGHT INFLAMMATION

Salmon is another good food to fight inflammation. The reason? Salmon is loaded with eicosapentaenoic acid. This acid is an omega-3 fat that lowers inflammation. Omega-3 fats are healthy fats that many of us do not get enough of. 

There are many ways to enjoy salmon. Grilled, poached, seared. tacos, salads, sandwiches, patties, in pasta dishes. I'm sure there are more but in full disclosure, I do not eat seafood. Yes, I do know that I should eat it. I just can't get it down. 

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EAT LEGUMES TO TAME INFLAMMATION

 Continuing on with foods to tame inflammation, we turn to Legumes. Spanish scientists found that eating 4 servings of legumes per week can reduce inflammation. There should be some legumes almost anyone would eat. Some examples of legumes are lentils, beans, peas, chickpeas, carob, and peanuts.  The list is long when you consider the different types of beans, peas, etc. The scientists determined the synergy of fiber, vitamins, and minerals are probably the explanation of why legumes fight inflammation.

Eating 4 servings per week should not be hard as they are good in soups, salads, used to replace meat in some instances, and simply by themselves.

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EXTRA VIRGIN OLIVE OIL TO TAME INFLAMMATION

 As we continue with our foods to tame that pesky inflammation, we will turn to a Mediterranean staple, olive oil. The oil contains oleocanthal, a naturally occurring compound with anti-inflammatory powers similar to ibuprofen. A good way to use EVO is in homemade salad dressings, pesto, and to drizzle over fresh sliced tomatoes.

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WHEAT BERRIES HELP TAME INFLAMMATION

Continuing with foods to help quell inflammation, today is Wheat Berries. According to a study in the American Journal of Clinical Nutrition, eating whole wheat and the polyphenol antioxidants it contains can lower inflammation. 

Want to try an inflammation-busting lunch salad? Toss chewy cooked wheat berries with chopped vegetables and lemon vinaigrette.

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TAME INFLAMMATION

 There are many articles on this blog about inflammation. Inflammation that rushes to a wound to help with healing is a good thing but the low-grade inflammation in our bodied can cause major problems. This low-grade inflammation operates stealthy for years going unnoticed in many people for years while others of us have to battle its results daily. Some, just a few, of the results of this low-grade inflammation can be cancer, diabetes, rheumatoid arthritis as well as other types of arthritis, and heart disease. Over the next few days this blog will focus on ordinary foods that should be a part of your diet to fight inflammation. Here is the first one, broccoli.

Broccoli and other cruciferous vegetables such as kale and Brussels sprouts are linked with lower inflammation. It is thought antioxidants in these vegetables might be responsible for this benefit. This information is from a study in the Journal of the Academy of Nutrition and Dietetics.

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WINTER TIREDNESS

As we in America are heading into Fall and Winter, I thought I would share some information from Dr. David Brownstein, MD. Several people notice they feel tired in the winter, often starting in late Fall. It is a fact that we get less sunshine during the winter months, thus we are getting less vitamin D. If you find yourself experiencing more tiredness during the winter, you are probably low on vitamin D. You might try a vitamin D for a while to see if that helps.

As always, I recommend my readers see their doctor for continuous problems. They may be the symptom of a more serious condition.

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HIGH-RISK MEDS FOR OLDER PEOPLE

Did you know there are certain medications that are high-risk for geriatric patients?  You can check out the list at www.americangeriatrics.org You will find a list of such medications and possible alternatives.  Always check with your doctor before dropping or changing medications.

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CUCUMBERS TO REDUCE STRESS

According to Indonesian investigators, nibbling on refreshing cucumber slices may be what you need for your rattled nerves. In addition, it could trim a few numbers off your blood pressure. One heaping cup a day is recommended. Remember on hot days or when you need to be hydrated, cucumbers are high in water content, too. Why do cucumbers help with stress? The investigators found that these three key minerals in cucumbers, potassium, magnesium and phosphorus, calm jangled nerves and relax tight muscles.

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ANOTHER REASON TO EAT BELL PEPPERS

Bell peppers are good for us in so many ways (there are several posts on this blog about them). Now some Italian scientists say bell pepper pigments (carotenoids) are good for the brain. They reviewed 9 studies and found that the compounds fuel the growth of healthy new neurons. They also boost the production of focus-enhancing neurotransmitters, cutting the risk of brain fog and memory lapses by up to 65% if you eat 3/4 cup daily. This applies to eating the peppers raw or cooked.

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MACA POWDER FOR OSTEOARTHRITIS RELIEF

According to a study published in BMC Complementary Medicine and Therapies, persons with osteoarthritis who consumed maca daily for eight weeks reduced overall pain by 62% and stiffness by 51%. The reason? Maca powder helps tame inflammation and trigger cartilage repair which in turn relieves joint aches and improves mobility. If you are interested, I posted a smoothie recipe today on my grandmaskitchenmedicine blog.

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ZUCCHINI

Zucchini is a tasty, healthy, versatile food.  It has been around forever, cultivated by the Native Americans before the New World was ever discovered.  It was a favorite of the likes of George Washington and Thomas Jefferson who both grew it in their gardens.  It is inexpensive to grow with a single plant often producing a bushel basket of zucchini.

Zucchinis are approximately 94% water which is why they are so low in calories.  One cup of raw sliced zucchini has less than 20 calories, 20% of the adult recommendation of daily vitamin C needs, and 250 mg potassium.  It also has beta carotene which the body converts to vitamin A but this is lost if you peel the zucchini.  Zucchini is also a good source of folate.

Whether you sauté it, use it in a casserole, bake it in breads and muffins, etc, just be sure to include it in your diet.

CITRUS FOR NAUSEA

Feeling queasy? Try cutting open a lemon (or other citrus) and take several slow deep sniffs of its aroma. Aromatic particles in the fruit's oils calm overstimulated nerves in the nausea center of the brain. This can make the stomach steadier in as little as 1 minute.

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SMELLY FEET

 Are you or a loved one bothered by smelly feet? Here are a couple of easy ways to try for combatting the problem.

• After washing feet, apply hand sanitizer. It is believed the alcohol content kills odor-causing bacteria.
• Add 3 tablespoons baking soda to a basin of warm water and soak feet in the water. Baking soda is known to neutralize odors.

Simple solutions. If you have a smelly feet problem, I hope one of them works for you.

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NON-SMALL CELL LUNG CANCER

Quick Facts:

• Lung cancer happens when cells in the lungs grow out of control and form tumors.
• Non-small cell lung cancer is the most common type of lung cancer.
• Lung cancer is serious, but there are many treatments available. Research into new treatments is ongoing.
• The sooner cancer is diagnosed, the better the chances of a good outcome. Do not be afraid to go to the doctor if you think there might be a problem.

WHY FRUITS TASTE SWEETER AS THEY RIPEN

You may have noticed that fruits taste sweeter as they ripen. This does not mean the sugar content increases! Fruits taste sweeter as they ripen because the larger carbohydrate molecules are being broken down by naturally occurring enzymes., thus producing a sweeter taste. The calorie count does not change.

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