WHAT TO EAT WHILE RECOVERING FROM STOMACH FLU

Continuing with yesterday's post regarding stomach flu - should you be unlucky enough to get stomach flu (norovirus) you will no doubt try to avoid food at first. Here are some tips on what to eat to settle a queasy stomach:

• Take small but frequent sips of water. No gulping, just sips.
• Start back on food with easy-to-digest foods such as saltines or other bland crackers, rice, chicken (not greasy fried!), and bananas, cinnamon and/or jello.
• Avoid the following for a day or so until your stomach feels settled: caffeine, alcohol, fatty foods, and dairy.
• Pain or fever? Take Tylenol (acetaminophen) as it is easier on the stomach that similar meds.

 

GREENS HELP PROTECT FROM STOMACH FLU

The stomach flu or what doctors sometimes call acute gastroenteritis is a nasty thing dreaded by one and all. With school starting and our kids exposed to this dreaded vomiting and diahhrea malady here is some info on helping to prevent an outbreak at your house. The 'stomach flu' is easy to catch because it is caused by a highly contagious group of 'bugs' called noroviruses. One of the best preventatives is frequent hand washing. But how about some green veggies to also help?

The digestive tract produces its own immune cells that are highly capable of quashing noroviruses if you have enough of them. According to British researchers you can triple your body's ability to produce these infection fighters in your digestive tract by eating cruciferous vegetables daily.  Cruciferous veggies include kale, broccoli, cabbage, brussels sprouts, cauliflower, etc. The researchers suggested 1 cup a day (for adults) for optimum results.

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RED PEPPERS VS GREEN PEPPERS

Did you know that red peppers have 9 times more vitamin A and 2 times more vitamin C than green peppers?

FOODS TO HELP PREVENT OSTEOPOROSIS

Disclaimer: I have osteoporosis and over the last few years, I decided to take my rheumatologists advice and take an oral medicine one day a week. This was after a broken hip that I realized it was time to try medications. The trauma surgeon did say my bones actually looked pretty good for my age (late 70s) so I will continue this treatment. At my last test a couple of months ago, my numbers were slightly better so I will continue this regimen. This post is about eating to prevent or slow down osteoporosis. Knowing what to eat (or not eat) is important in fighting any health problem. Here are some tips for eating to prevent or slow down osteoporosis:

• You need calcium. That is probably the number one thing everyone knows about osteoporosis. It is best to get said calcium from the foods you eat and here are some good examples - fat-free plain Greek yogurt, fat-free milk and cheese, white beans, kale, collard greens, broccoli, almonds, and soybeans. Include some of these in your diet every day.
• Get plenty of lean protein. Examples are lean meats such as turkey, chicken, pork tenderloin, lean beef, legumes, peanut butter, beans, low-fat milk and cheeses. Avoid too many protein bars and shakes. That is not the best way to get healthy protein.
• Vitamin D is important, too. Actually, calcium needs vitamin D to help it travel to the bones and where it is needed. Sunshine helps the body to produce vitamin D but that requires too much time in the sun so supplement with the following foods: Fatty fish such as mackerel, salmon, sardines and herring. Soy milk, yogurt, and egg yolks also contain vitamin D. Since the list of foods rich in vitamin D is slim you may need to discuss a vitamin D supplement with your doctor (I do take a daily vitamin D supplement as recommended by both my primary care doctor and my rheumatologist).
• Magnesium is also beneficial in preventing and fighting osteoporosis. Magnesium helps the body absorb calcium to help maintain a strong bone structure. Magnesium is found in seeds such as pumpkin, sesame, and flax, brown rice, Swiss chard, spinach, sweet potatoes, beans, wheat germ, etc.

This is a short list of foods that will help you prevent or slow down osteoporosis. There are more but if you make a point of including several of the above foods in your daily diet you will be well on your way to preventing this bone disease.

SUGAR IN FRUIT VS TABLE SUGAR

People often ask what the difference is in eating the sugar in fruit vs 'regular' sugar. Yes, sugar is sugar no matter the source but the body does process it differently. The following remarks from nutritionist Joy Dubost, R.D. explains it better than I can:

Whether it's in a piece of fruit, your soda or a pastry, sugar is made up of the same two components: fructose and glucose. The molecular structure and composition of sugar molecules is the same no matter where they come from.

The ratios of fructose and glucose are pretty much the same in both fruit and table sugar. Most fruits are 40 to 55 percent fructose (there's some variation: 65 percent in apples and pears; 20 percent in cranberries), and table sugar (aka sucrose) is 50/50. Neither type of sugar is better or worse for you, but your body processes them differently. Fructose breaks down in your liver and doesn’t provoke an insulin response. Glucose starts to break down in the stomach and requires the release of insulin into the bloodstream to be metabolized completely.

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USE MUSTARD ON YOUR SANDWICH

Mustard is actually a good-for-you condiment. No matter whether you choose, brown, yellow, Dijon - they are all made the seeds of various mustard plants. Mustard is rich in selenium - which plays a key role in thyroid function - and in magnesium, which is crucial to bone health as well as enery. Also, most yellow mustards get their color from added turmeric. Turmeric is a spice known for its powerful anti-inflammatory properties. An added benefit studies show

Here's another little trick for you - substitute mustard for half the mayonnaise in salads such as tuna and potato.

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DIABETICS AND DIET

The best weapon in your arsenal to fight your blood sugar and maintain weight control is a healthy diet. I talk to people all the time who say, "But I eat healthy." That may be true, but do they eat 'diabetic healthy'? There is a difference. If you have been diagnosed with diabetes it is as important to know how to combine the foods you eat as it is to eat something 'healthy'. No matter what you eat, be sure your protein to carb ratio is good. Over the course of a meal, you should be getting a ratio of at least 1/3 as many proteins as carbs (even healthy carbs).  And be sure to include fiber!

Here is an example:
I have people say, "I had a healthy meal of spaghetti and a salad. I even left off the garlic bread." Okay, let's look at that and assume we are talking about a traditional spaghetti meal. Was that a whole-grain pasta? If not, your blood sugar will go up. Did you use a sugar-free sauce? The amount of sugar in pasta sauces varies greatly. A small amount of lean ground beef or meatballs in the sauce is also helpful for added protein. What kind of salad did you have? It should consist of mixed greens, a sprinkling of kidney or garbanzo beans, and some nuts or seeds. You should go easy on the dressing, and it should be sugar free. If you eat this same meal with regular pasta, your sauce has sugar, you have things you shouldn't on the salad and the dressing has sugar, you have not eaten a diabetic healthy meal.  You can also see from this example why it is important to be careful when eating out. You can almost be guaranteed that if you eat that meal in a restaurant it will not be made with whole-grain pasta or sugar-free sauce. 

The next time you sit down to enjoy a meal really look at what you are eating. Look at each item and ask yourself if you are meeting 'diabetic healthy' guidelines.

WHY IS BREAKFAST IMPORTANT?

For many people the temptation is to hurry out the door in the morning and to skip breakfast in the process. This is one of the worst ways to start your day. You don't have to eat an elaborate breakfast but you do need to eat a healthy one. If you want to lose weight, keep your blood sugar under control, or just feel better throughout the day you need to eat breakfast.  Here is one of the main reasons why eating a healthy breakfast is important to your day and to your health. You need a good breakfast to get your metabolism going after a night's sleep. As Denice Furko-Adams, MPH, R.D., LDN, coordinator of the MacDonald Center for Obesity Prevention and Education at Villanova University in Villanova, PA so simply stated, "Skipping breakfast is like a car running on empty. You need a high-quality breakfast to fuel up."

This is a repost from approximately 10 years ago.

HAVE TROUBLE GETTING TO SLEEP?

Are you one of those people who have trouble getting to sleep after getting to bed? A good night's sleep is important to your health so you need to start working on getting to sleep well before bedtime. That's right, start working on getting to sleep at about two o'clock in the afternoon. Ann Romaker, M.D., director of the Sleep Disorders Center at St. Luke's Hospital in Kansas City, says the effects of caffeine can linger up to 8 hours. Therefore, for a 10 pm bedtime, you should switch to caffeine-free drinks by two in the afternoon.

Another tip is from Chin Moi Chow, Ph.D., a senior sleep lecturer at The University of Sydney in Australia. Eat bold flavors for lunch and milder flavors for your evening meal. Acidic and heavily spiced dishes eaten late in the day may cause sleep-disturbing acid reflux in the night.

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GINGER FOR MOTION SICKNESS

Did you know that taking powdered-ginger capsules right before traveling can help with motion sickness? Studies have shown that taking the capsules right before travel can both delay the onset of nausea and help you to recover more quickly. One study showed that people who were spun in a motorized chair but took up to 2,000 mg of ginger 20 minutes before went twice as long before getting sick than did those who took drugs. If you have a problem with motion sickness, give ginger capsules a try.

Note: This picture is not an endorsement of this particular brand.

CHOOSE SNACKS THAT INCLUDE PROTEIN + FIBER

Dr. Melina Jampolis, an internist specializing in nutrition for weight loss and disease prevention suggests our snacks should include protein plus fiber. She has stated that protein and fat trigger the release of hormones in the gut that keep us feeling satisfied for hours. Protein also puts the brakes on the body's insulin pump and we know that high levels of insulin can lead to tummy fat. Fiber slows digestion, another key to feeling full. Dr. Jampolis says that many high-fiber carbs such as oatmeal, fresh fruits and veggies are water-rich which means we get to eat a bigger serving for fewer calories!  Below are some of her snack combo suggestions:

• hummus and nuts + carrots or whole-grain crackers
• a hard boiled egg + 1/2 cup grapes
• a packet of instant unsweetened oatmeal with cinnamon and chopped nuts
• a cup of low-fat Greek yogurt + a cup of your favorite berries
• 1/2 cup high-fiber cereal with skim milk
• a 100-calorie pack of almonds + a kiwi

Remember snacks should be no more than 200 calories!

This 2014 post is still good advice.

EASY WAYS TO GET MORE SPINACH INTO YOUR DIET

We all know spinach is good for us but many of us don't like to eat it.  Personally, I love spinach and could eat it every day.  I know that is not the norm.  Whether you like spinach or not, it is important to include it in your diet.  The American Heart Association recommends spinach (and other green leafy vegetables) as part of a heart-healthy diet as they provide good sources of vitamins A and C.  Spinach also a good source of iron, as was noted in a previous post on healthy foods for anemics.  Spinach also contains flavonoids and beta-carotene both of which are important to maintaining good health and preventing disease!  If you don't want to eat a spinach salad or a whole serving of cooked spinach, here are some easy ways to work spinach into your diet.  Whatever method you choose to use, just be sure to include spinach into your diet on a regular basis.  Try to include it at least once a week, starting out slowly if necessary.  Try these little tips:

• Use supermarket bagged spinach to save time if you don't like the rinsing, drying, stemming, etc required in bunches of fresh spinach.
• Coarse chop and toss into scrambled eggs and/or omelets.
• Sauté with garlic until just wilted and toss into tarts, casseroles, etc.
• Add chopped spinach leaves to rice and/or pasta dishes.
• Toss a handful of fresh spinach leaves into soups right at the end of the cooking time.  Chop up if you don't want to get a whole leaf in your spoonful of soup!
• Coarsely chop, toss in a little olive oil and put on pizza.
• Use fresh baby spinach leaves in smoothies.
• Chop and toss with onion and garlic.  Add to browned sausage and or ground beef or turkey and use as a filling in little handheld personal pies.  You could even use refrigerated pie crust or pizza dough without having to make your own.

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EAT FISH WITHOUT THE SKIN

Dr. Andrew Weil, a famous MD says it is better to eat fish without the skin as toxins from the water can accumulate in the scales and fat.  For those of you who often eat fish with the skin on, you might want to change to fish without the skin.

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STORING GARLIC

Do you refrigerate your fresh garlic bulbs? I hope not, I used to until I did a little research. Fresh garlic bulbs should be kept in a cool dry place. Keep them in your pantry in a ventilated container; airtight containers will cause them to mold pretty quickly. Garlic stored properly should keep for months. But once you have broken into the head of garlic, all cloves should be used in about 10 days.

Remember Garlic is a superfood. Use is regularly!

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TABLE SALT

Are you one of those people who grabs the saltshaker and salts their food without ever tasting it?  Ifyou are, STOP IT!  Most of us get way more salt than is recommend.  Salt is a preservative, so it is prevalent in almost everything we purchase to eat.  The American Heart Association recommends a maximum of 1,500 milligrams (mg) daily.  Are you aware that 1/2 teaspoon of salt is about 1,200 mg?  Do not resalt your food and if you are one who does salt everything, start out by cutting the amount of salt you apply in half.  Wean yourself of this nasty habit.  Your body will thank you!

NOTE: If your doctor has told you to get more salt in your diet, follow his/her advice. My husband was one of those people, so I know this does happen.

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BRONCHITIS PREVENTATIVE?

I am not saying this is a cure or that it works 100% of the time.  However, if you have a problem with chronic bronchitis or emphysema it is certainly worth a try.  Some doctors recommend that patients with these pulmonary problems eat pungent foods such as onion, garlic, and hot peppers at least 3 times a week to help keep their airway passages clear.  The benefit most likely comes from the capsacian in the foods.  I recently lost my husband due to COPD which includes chronic bronchitis so I ask you, "Why not eat something that just might be helpful?"

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DID YOU KNOW?

 

DIETING

As any of you who follow this blog know, I am against "dieting".  Most diets, especially fad diets, are not good for the body and will not keep the weight off over time.  Having said that, I know we are into the holiday season and many are considering chowing down now then looking for a diet come the first of the year.  Bad idea!  To quote Dr. Neal Barnard, "Personal experience and a wealth of scientific study show that diets are about as useful for weight control as a wrecking ball is for classical sculpture."  Full disclose here, that is Dr. Barnard's quote and his personal experience.  To be honest with you, I have never gone on a diet nor do I plan too.  Even as a diabetic I am not on a diet.  I made a change in the way I eat, I do not diet.

Losing weight and keeping it off, takes lifestyle and dietary changes!  There is no easy way around that.  This blog is full of useful information regarding how to eat healthy.  If you are hoping to lose weight or considering a diet, please check out some of the posts on this blog first.  Eat healthy, exercise - even something as simple as walking is helpful, and you will be fine.

NOTE:  If your doctor puts you on a diet for health reasons, follow his/her instructions.  I am talking about general dieting and weight.

 

DO SUGARY FOODS MAKE YOU FAT?

The simple fact is that sugary foods are not likely to cause weight gain unless you are a person who tends to overdo it!  Having said that, let's go a little further with this explanation.  Apples are sugary foods.  However, apples are not likely to make one fat.  But when you take that apple and bake it into a pie, cakes, cookie, etc, it will probably add pounds to your body if you eat too many.  Note that a piece of pie from time to time, a cookie occasionally, a piece of cake to celebrate an occasion, etc will not make you fat.  This is where overdoing it comes in.  A whole pie, 2 or 3 pieces of cake, a dozen cookies, etc, changes everything.

When you take that apple and put it in one of the above-mentioned desserts, you usually add sugar, fats, etc.  That is what will cause you to put on weight.  It is not the apple; it is everything you put with it that creates the problem.  You can change that significantly by substituting healthy fats, whole-grains, and reducing sugar in your baking. (By the way, I have some excellent recipes for doing just that on my diabetic blog at http://diabeticenjoyingfood.blogspot.com )  Since I have the recipe blog, I try to avoid posting recipes here.

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SIMPLE WARNING SIGNS OF DIABETES

This is a repost of a 2012 post. However, it is important information and worth sharing again.

Diabetes is at epidemic proportions in the United States today.  Diabetes is a serious health problem and early detection is key with this disease.  Diabetes more than doubles a person's risk of heart disease, can lead to stroke, blindness, limb amputation, and even possibly some forms of cancer.  It has been estimated that as many as 50% of the American population could be diabetic by the year 2020. Some of the symptoms of the disease are so simple but can also be blamed on many other things.  I know that in my case, many of the symptoms were there, I even had a family history of diabetes, and I still didn't realize what the problem was.  Looking back after the diagnosis it was easy to see the symptoms and why I had explained them away.  By the time I was diagnosed, my blood sugar was just under 500! 

• Excessive thirst is a big clue!  Don't ignore this symptom.  I live in Texas, and the summers are hot.  I had excessive thirst but thought it was due to the record-breaking heat wave of a month of days over 100 degrees.  I should have gone to the doctor!
• Increased urination.  Yes, I had that symptom, too.  However, I assumed that was because I was drinking more.  Not so; don't make the mistake I did.
• Yeast infection in women.  Yes, had that one too.  Antibiotics also cause yeast infections.  I was dealing with a serious colon problem and had been on antibiotics for three months so didn't think anything about that one either.
• Eye problems.  Yes, had that one too.  By now you are problem wondering how I could have been so stupid as to not even consider diabetes.  Right after I first noticed some blurry vision, I got my little postcard in the mail reminding me it was time for my every-two-years eye exam.  So I thought that was my problem.

Thank goodness strep throat sent me to the doctor.  I'm not usually thankful for strep throat but this time it was a good thing it sent me to the doctor.  When I told him how I had been feeling, he immediately called the nurse in to test my blood sugar.  That day, I hadn't been eating because my throat was so sore, but still my blood sugar was close to 300.  He had me take antibiotics for 10 days then go in fasting for more blood sugar testing.  This time it was almost 500.

I am sharing my experience with you today because I want you to see how simple the symptoms can be and how easily they can be thought of as something else.  At the first sign of symptoms, get to your doctor, stop by a CVS Minute Clinic where they will usually test you for free, etc but do get your blood sugar checked.

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CANNED SOUPS

Are you aware that most canned soups are high in sodium (salt)?  Even if you don't eat canned soups as a meal, you are probably using them in recipes.  Now I am not saying you can't use them, I use them myself at times.  But pay attention to the sodium content, use low-sodium options, or when using in recipes, omit any salt called for, etc.  Just be aware of the sodium content and adjust accordingly.  As an example, if you eat regular canned soup as a meal with crackers, use unsalted crackers, etc. This is another example of the need to read the nutrition labels when buying food products.

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WHAT DOES "EXTRA LIGHT" OLIVE OIL MEAN?

The words "light" and "extra light" when applied to olive oil, do not have anything to do with calories but everything to do with color and flavor.  Extra-virgin olive oil is darker in color and has a robust flavor.  Extra-light olive oil is usually blended with a lower quality olive oil and therefore is lighter in color and flavor.

No matter what olive oil you choose whether extra-light or extra-virgin it will contain 120 calories and 14 g fat - 10 g of that the heart-healthy or good fats - per tablespoon.

WHAT ARE SWEET POTATOES?

The first answer most would give to the title question would probably be, "Potatoes, Silly". Yes, that is what we call them probably 99% of the time, but the answer is that they are root vegetables. Yes, the official botanical name for sweet potatoes is root vegetables. These root vegetables are nutrient dense and better for us than potatoes. By the way, these root vegetables are not actually botanically related to Yams. Yams are different items. When buying sweet potatoes, look for ones that are small to medium in size and have a skin that is smooth and free from blemishes, cracks, and soft spots. They should be stored in a cool, dark and dry area for up to three weeks. Enjoy. Without out all the marshmallow, sugary goo, sweet potatoes are good for you.

HIGH POTASSIUM FOODS FOR BLOOD PRESSURE

Have you ever heard that potassium could help lower blood pressure but didn't understand why?  Potassium is a mineral that blunts the effects of sodium, better known as salt.  We all know that with a high blood pressure diagnosis comes the hated lecture about salt in your diet as it is known that too much salt can raise ones blood pressure.

The following is a partial list of foods that are high in potassium.  If you suffer from high blood pressure, be sure to include one or two of these items in your meals everyday.  If you don't have high blood pressure, it is still a good idea to eat more of these foods as a preventative measure.  They are 'taste-good' foods, so you have no excuse!

• bananas
• cantaloupe
• honeydew
• kidney beans
• mushrooms
• orange juice
• peas
• sweet potatoes
• tomatoes
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TEA TO TRIM YOUR WAIST

Would you like to trim a little off your waist? If you enjoy tea, you should like this post. A Norwegian study a few years ago, found that drinking three cups of metabolism-boosting black tea daily shrinks your waist by 1-inch in three months. As we are going into Fall and Winter, in the United States, drinking hot tea sounds pretty good to me.

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CHOCOLATE CAN BE A HEALTHY TREAT

Since we are basically a week from Halloween, here's another reminder of some benefits of chocolate. Are you one who loves to sneak a little chocolate from the youngster treat bags? There are other posts on this blog about the benefits of chocolate, should you want to know more. Here are a few new mentions:

• The antioxidants in cocoa powder renew skin cells to soften rough patches, while its fatty acids moisturize. How about a chocolate bath? Stir 1/4 cup cocoa powder into 1 cup full fat milk, then pour into bathwater. Soak in the tub for 10 minutes.
• The Journal of Nutrition found eating 1-ounce of dark chocolate daily increases skin's wrinkle plumping hydration levels by 28% in 12 weeks. They say the thanks goes to cocoa's flavanols. The flavanols replenish moisture and spur new collagen production.

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WOMENS TOP CAUSES OF DEATH IN US

Women are often lead to believe that breast and ovarian cancers are their major health concerns. Not so. Women need to be concerned about their overall health the same as men. According to the statistics in 2021 the number one cause of death for females overall (all ages, racial and ethnical females) was heart disease. That was followed by cancer, covid-19 (note 2021 was during the covid crisis), stroke, and Alzheimer's disease. Women pay special attention to your entire body where health is concerned.

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HONEY

Honey is praised for its amazing ability to heal the body in many ways. While in ancient times honey was known as "the nectar of the gods", it is often called a 21st century healing miracle. Honey is probably the closest thing we have to a cure-all in the 21st century. There are several articles on this blog about honey and its healing powers. If you aren't familiar with the many benefits of honey, I suggest you pull them up and read them. Even so, there are still many others not covered in those articles. If you are only using honey as a sweetener for tea or on toast, or maybe not at all, note that honey may be a medicine or a first aid product for some of your needs.

Trivia tidbit - did you know, it takes 2 million flowers for honeybees to make one pound of honey?

Note: Honey is not recommended for children under the age of 2.

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WHAT IS A SERVING SIZE OF FRENCH FRIES?

This is a repost from January 2012. It is still good information.

Many don't really understand what a serving is!  A plate full of french fries is not a serving!  A serving of french fries is basically 10 fries.  Of course, french fries come in many different sizes.  Use your common sense when determining how many your serving should be.  If you are eating the very thin matchstick fries, obviously 10 is not a full serving.  However, if you are eating those big ole steak fries, 10 may be more than a serving.  The ten french fries that make up a serving are obviously average-sized fries.  Why is this important?  If you are on a diet for any reason, especially if you are diabetic or have a similar health situation, it is important that you don't fool yourself! To say, "I only ate a serving of french fries.  I don't know why my blood sugar shot up," is fooling yourself if you ate a regular or large size serving at your favorite restaurant.  Be responsible and eat only 1 serving, that is one real serving!

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HIBISCUS TEA FOR BLOOD PRESSURE

If you suffer from high blood pressure or hypertension, sipping three cups of Hibiscus Tea every day may help to lower your systolic blood pressure number by up to 7 points in 6 weeks according to one study I saw.  And that is on par with some medications. 

NOTE: Do not read this, stop taking your medication, and overdo it on Hibiscus Tea.  But if you do have this problem, it might be worth sipping on the tea.  Keep track of your blood pressures numbers and see if you notice any difference.  Never stop taking your blood pressure medication without consulting with your doctor!

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FEEDING BABIES AND TODDLERS

In my opinion, one of the best things you can do for your baby/toddler is to teach them to eat healthy foods.  Are you aware that up to 85% of the brain's development takes place by the age of three?  Include fruits, vegetables, and grains in your young child's diet and he/she will continue to eat them for the rest of his/her life.  That is one of the best, longest-lasting gifts you can give your child.

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WEIGHT AND CANCER

Disclaimer: I am 5' 6" tall and have never weighted over 150 pounds in my life, except for pregnancies. I have survived breast cancer, colon cancer and am currently doing well with leukemia. I know that you don't have to be overweight to have cancer.

To say that everyone who gets cancer is overweight would be a vast exaggeration.  However, according to research by the American Cancer Society, obesity does raise the risk of postmenopausal breast cancer, colon, esophageal, kidney, pancreatic, uterine, and other cancers.  Just one more big reason to watch what you eat and to keep your weight under control.  Make changes to your diet gradually and lose that excess weight.  Not only will you feel better, you may be reducing your chances of getting a nasty cancer.  Cut back on fast food, eat more fruits and vegetables, etc. Make a lifestyle change in your diet!  The life you save could be your own!

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TAKE YOUR MEDICATIONS PROPERLY

I was surprised to know research suggests that half the prescription medications taken in the United States are used improperly. Before you leave your doctor's office or the pharmacy with a new medication, be sure you know how to take/use this medication properly. The above-mentioned research found that many people make the following errors with medications. If you forget to take a pill, do you know what you should do? Should you take the medication when you think of it, ask your doctor or pharmacist. Don't stop a medication without talking to your doctor. Do you ever crush pills if they are hard for you to swallow? Again, talk to your doctor or pharmacist. Some medications have a time-release coating or other mechanism to release an active ingredient more slowly. If you crush such medications, you are basically getting the entire dose at one time.

As you can see, not taking medications properly can affect the results of the meds. When your doctor puts you on a new medication, they usually mention any side effects it may cause. You should also ask the proper way to take it.

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THE IMPORTANCE OF MUSTARD SEEDS IN THE DIET

From Bible parables to today's table, importance has been placed on mustard seeds.  These tiny little seeds are found inside the seed pods of the mustard plant.  The mustard plant is a cruciferous cousin to broccoli and cabbage.  The brown seeds are pungent with a sharp, spicy-hot flavor and are used in brown mustards and Dijon mustards.  The milder, yellowish-white seeds are used to make the traditional American mustard.  These seeds are widely available and make great seasonings for meats, etc.  They are also great for pickling.  When gently toasted for a few minutes in a dry pan (shake pan constantly during toasting), they get a nutty essence and crunch that makes them a great garnish for fish, salads, rice, etc.

Being products of the cruciferous family, they contain natural healing components.  In studies the phytonutrients of the mustard seeds have shown to help prevent cancer, especially of the intestinal tract including the colon. 

Mustard seeds have anti-inflammatory properties ranking high as a source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer.

They are also a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.

Other compounds found in mustard seeds are manganese and omega-3 fatty acids, magnesium, and phosphorus.

Include mustard and mustard seeds in your diet for their health benefits.  The flavor is an added benefit!  Why hot get rid of the mayonnaise and mayo type sandwich spreads you are currently using and replace them with mustards.  Remember, it is the small changes over time that make the biggest difference in your diet.

 

'WATCHING YOUR WEIGHT?'

Maybe you aren't dieting but just 'watching your weight'. Here are a couple of simple things to keep in mind to help keep your weight stable.

•  Pay attention to fat and calories in what you eat. This goes for meals and snacks. Are you aware that many low-fat foods are high in calories? Calories are calories no matter what type of food they are in.
• It takes the body approximately 20 minutes to feel full after you eat. It pays to wait a few minutes before going for second helpings. After a few minutes, you may realize you are no longer hungry.

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HEART DISEASE EQUAL FOR SEXES

Heart disease was long thought to be more prevalent in men than women, but we know that is not true.  Heart disease is currently the #1 killer of both sexes nationwide.  And would you believe something so simple as sprinkling slivered almonds on your morning cereal can benefit your heart?  As with all good things, don't go overboard.  However, a sprinkling of this healthy nut can lower the risk of heart disease by reducing levels of harmful LDL cholesterol.  Also, the antioxidants and vitamin E that are found in the skins of almonds might prevent plaque from forming on the artery walls.  And make sure that cereal you sprinkle them on is whole grain which will help keep your blood pressure in check (a big risk for heart disease!).  Have that with low-fat milk!

 File Photo sliced almonds with skin on. Use almonds in the skin.

HAVING SOME CONTROL OVER CANCER WITH DIET

The following is a quote from Jeanne Wallace, PhD, a researcher and expert in cancer nutrition.  "When you get a cancer diagnosis, suddenly you become a very powerless person.  You are traipsing through the hospital as a name and number, people do all kinds of procedures to you, and you have a life-threatening condition, which many doctors maintain you have no control over."  Her advice to patients?  She tells them, "You could make some changes with your diet and it would give you some sense of empowerment."  She continues to say, "Even though patients might not have total control over their cancer, they do have some influence."  There are many posts on this blog about foods that will help you fight cancer.  I believe diet is one of the most overlooked but important pieces of the arsenal in a persons cancer fight.

 This is, of course, general information. Certain foods work better with certain types of cancer. Your doctor and nutritionist will be able to help you know what will work best for you. Just remember to consider your foods as part of your medicines to help you get better. 

WHERE NOT TO STORE MEDS

Does your medication storage need to be checked out? If your meds are stored in a kitchen cabinet near the stove or oven or in a bathroom cabinet, your method may need to change. According to Myriam Shaw Ojeda, an assistant professor of pharmacy practice and science at Ohio State University's College of Pharmacy, storing medication near a heat source may reduce its effectiveness. If you store your meds in a kitchen cabinet, and many do for the sake of convenience, be sure to use a cabinet away from the heat source.

Another common source for storing meds is the bathroom.  According to Mary Bridgeman, a clinical professor at the Ernest Mario School of Pharmacy at Rutgers University, the term medicine cabinet is a total misnomer.

Eric MacLaughlin, the chair of the pharmacy practice department at Texas Tech University Health Science Center, has said the steam from your bathroom can erode the coatings on medications, and heat can break down the active ingredients. He continued by saying the kitchen can be a good place as long as you're storing the meds in a cool dry place that's away from temperature fluctuations. He also warned to keep medications away from children and pets.

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ENDOCRINE DISRUPTER BPA

Yesterday's post promised to discuss endocrine disrupters today. To review, Dr David Brownstein has said he has no doubt one of the underlying reasons we are seeing so may thyroid problems today is due to our toxic overload of various chemicals, including chemical disrupters. Bisphenol A, commonly known as BPA, is one of the disrupters he talks about. This is a chemical used to produce polycarbonate plastics, a type of plastic that is light, strong, and clear, and epoxy resins, which are used as adhesives. This type of plastic is used for a variety of products we consumers use, such as: Baby Bottles, Compact Discs, Dental Sealants, Food Containers, Water Bottles. BPA is also found in such common products as floorings, enamels and varnishes, artificial teeth, nail polish, cash-register receipts, parts of automobiles, and many other products. BPA is world-wide and it is said over 6 billion pounds are produced annually. When buying some plastic products you will see the notation 'BPA Free'. When possible, I suggest choosing such products. The DCD, Centers for Disease Control and Prevention, has stated that most all Americans excrete BPA in their urine.

File Photo for Reference

ENDOCRINE SYSTEM? WHAT IS THAT?

Endocrine system is not a term we are familiar with, in most cases. It is a collection of glands that regulate our body's important functions. These functions include growth, metabolism and sexual development, pretty important functions. The glands produce chemicals called hormones, which are directly released into the bloodstream. From there they travel to the organs they are targeted to work with. Each hormone's shape is specific to the target cell it affects, binding to hormone receptors on the cells.

The three classes of hormones, defined by their chemical structures are:

• Amino acid hormones, ie serotonin, adrenaline, and dopamine
• Peptide hormones, ie growth hormones, insulin, prolactin
• Steroid hormones, ie cortisol, testosterone, DHEA

Some fish in the great lakes and birds that eat these fish have been found to have problems caused by endocrine disrupters in their environment, as have some alligators in the Florida Everglades. Dr. David Brownstein believes our environmental surroundings may be affecting us humans, too. He believes over 60% of our population is currently suffering from some kind of thyroid problem. And he has no doubt one of the reasons we are seeing such an epidemic of thyroid problems is due to our toxic overload of various chemicals, including endocrine disrupters. Tomorrow we will do into some detail of what he believes these are.

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