A MIGRAINE IS 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.

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WORDS FROM A NUTRIONIST CHEF

I'm a chef and a teacher who believes everyone has the ability to nourish themselves, even in the direst of circumstances." by Rebecca Katz who has a master's in nutrition and is a chef who works with oncologists, nutritionists, and cancer wellness professionals.

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EAT TO "BEAT THE HEAT"

On those hot sultry days, what you eat can help to cool you down. According to those who practice ayurveda, the traditional medicine of India, they say watermelon, cucumber, summer squash, fennel, coconut and cilantro are the foods to go to. The picture below gives you more ideas.

FORGET TRADITIONAL DIETS

Americans spend a fortune on "diets" every year and usually end up being unhappy with the results, gaining weight, giving up, etc. If you follow my blogs you know I am against diets. Even diabetics do not have a specific diet, everyone reacts differently to various foods. And what frustrates me even more is people who have success and get upset with others who do not follow their diet plan. Please, folks, no two bodies are alike and there is no "perfect diet" for everyone!

In some of my recent studies I came across this statement by Lyn-Genet Recitas, a health author, and I think it is worth sharing: "Traditional diets--the diets that you're used to, like no carb, unlimited protein, low fat, or calorie counting-- don't work because there is no universal one-size-fits-all solution when it comes to weight loss. These diets are promoting what they think are healthy foods, but that's a major problem because there's no such thing as universally "healthy" foods, especially for those over the age of thirty-five."

Eat what works for you! Remember you are you, not your friend, etc. Watch the quantity you eat and follow your doctor's instructions. Eat a well-balanced diet, exercise, and you should do fine without some "fad" diet.

BENEFITS OF COOKING AT HOME

This is a repeat of a 2021 post on my grandmaskitchenmedicine page.

I love to eat out, but I restrict it to no more than once a week. When you cook at home the nutrition experts tell us you will consume fewer calories, carbs, sugar, fats and sodium. Plus, you will know exactly what went into your foods. I don't imagine you knew that McDonald's fries contain 19 ingredients! Can you even imagine that! Talk about not knowing what you are eating! Normally I do not post recipes on this blog because I have other blogs that are just recipes. But after telling you about McDonald's fries, I feel I owe you a recipe to make tasty healthy oven fries at home.

Oven Fries:
Preheat your oven to 450 degrees.
Cut 3 large red potatoes into 8 wedges each.
Combine 2 teaspoons olive oil and 1/4 teaspoon salt and 1/4 tsp black pepper in a bowl. I like to use one with a lid. Add the potato wedges and toss to coat.
Spread potatoes in a single layer in a shallow roasting pan or on a cookie sheet with sides.
Roast at 450 degrees 30 to 35 minutes or until crisp. Turn once during roasting.

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IMPORTANT INFORMATION ON FRUIT JUICE (ESPECIALLY IMPORTANT FOR DIABETICS)

Fruit juices can pose a real problem for diabetics as it can take several fruits to make a glass of juice. Therefore, the sugar is more concentrated than in a piece of fruit. There are so many fruit "drinks" on the market today and many of them packaged and promoted as healthy. That may be true for the average body, but it may be a hazard to the diabetic. Here is a little information to help you work through the "juices" you see advertised and on store shelves.

By law, manufacturers of juices may not use the word "juice" unless the drink is made from 100% fruit! If other things are added such as sugar, corn syrup, etc the product cannot be labeled as juice but as a "drink" or "concentrate". It doesn't matter how healthy the drink is promoted to be or how popular it is, diabetics especially should stay away from such products.

Diabetics should always go with 100% juice and limit themselves to only 4-ounces.

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EASY WEIGHT LOSS TIP

 According to the late Dr. George Blackburn, former Professor of Nutrition at Harvard Medical School,  "Drinking generous amounts of water is overwhelmingly the number one way to reduce appetite". He recommended sipping 3 to 4 ounces of water at a time throughout the day.

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AVOCADO SHOULD BE IN YOUR DIET

According to healthline.com, eating at least two servings of avocado each week was linked to a 16% reduced risk of cardiovascular disease and a 21% reduced risk of coronary heart disease. I must admit I do not meet that guideline. I love avocado so I should do better. How about you? Were you surprised by this information, is avocado a part of your diet on a regular basis? If not, join me in doing better.

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ARE YOU REALLY HUNGRY SNACKING

We all do it - snacking! The question is, are we really hungry when we reach for a snack. The answer is sometimes yes, but more often, no. Before you reach for your next snack, ask yourself the following question. Am I really hungry? Think about that for a couple seconds and you will often find the answer is, no. Sometimes we snack out of boredom. If boredom is the reason you are reaching for a snack, go for a walk, call a friend, watch a movie, etc. instead of eating. Sometimes we snack when we are really just thirsty. Before grabbing an unhealthy snack, drink some water, have a cup of tea and see if your desire for a snack fades away. If you truly are hungry instead of grabbing an unhealthy snack, try some fresh veggies, a handful of nuts, a low-fat cheese stick, or a piece of fruit.

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HOW MUCH FRUIT SHOULD YOU HAVE PER DAY?

We have just spent the last fifteen days posting about healthy fruits. So, you may be wondering how much fruit you should have per day. According to the health guide I picked up in my oncologists' office, the answer is not a simple number. According to the American Heart Association and other health organizations, it is generally recommended that people try to have four servings of fruit and five servings of vegetables daily. Not sure what a serving is? A serving of fruit is considered to be 1 medium piece of fruit, about the size of the average adult fist, or 1/2 cup of sliced fruit. It is best to have fresh or frozen fruit than canned or dried variations. Usually canned or dried fruit is higher is sugar. If fruit is not a regular part of your diet, you should consider adding it right away.

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#15 HEALTHIEST FRUITS - PINEAPPLES

Today we come to the end of the list of the top fifteen healthiest fruits listed in a health guide journal I picked up in my oncologist office. The last on the list is pineapples. I was surprised pineapples were so low on the list. I have no idea why as I am not a fruit expert. Anyway, below is the quote from the journal.

"Low in calories, pineapples provide ample amounts of vitamin C, copper, manganese, and several other key nutrients. By eating a cup of the sliced fruit, you can meet 88 percent of your daily vitamin C needs. Pineapples also contain bromelain, an enzyme with anti-inflammatory, antibacterial, and immune-supported properties."

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#14 HEALTHIEST FRUITS - APRICOTS

Continuing on the list of healthiest fruits, we are now at number fourteen. Apricots, a fruit I have never enjoyed raw but love in jams, etc., is number 14. That's all I have to say about them so we will go to the quote from the health journal.

"Apricots may be small, but they are mighty. Loaded with important nutrients (vitamin C, vitamin A, potassium), they are also an excellent source of beta-carotene, a carotenoid that possesses antioxidant and anti-inflammatory benefits. Research reveals that high blood levels of beta-carotene may confer some protection against health conditions such as colorectal cancer."

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#13 HEALTHIEST FRUITS - MANGOES

 As we continue posts on the health journal's list of the fifteen healthiest fruits, we go tropical. Number thirteen is mangoes. Following is the quote from the health journal's article.

"These tropical fruits contain a variety of nutrients, but they're especially rich in vitamins A and C, which have cellular-protective properties and are essential for the proper functioning of the immune system. Eating mangoes may further help support digestion and bowel movements: A 2018 study found that daily consumption of 300 grams of mango significantly improved subjects; stool consistency and frequency and reduced intestinal inflammation in those with chronic constipation even better than a fiber supplement."

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#12 HEALTHIEST FRUITS - GRAPES

 Today's post is about number 12 on the list of healthiest fruits and it is a favorite of many. Grapes are some of the most popular fruits of all ages. No more words are necessary from me so let's get to what the health journal has to say.

"Grapes are high in polyphenol compounds such as flavonoids, phenolic acids, and resveratrol, all of which can help increase heart health and defend against cardiovascular disease. (It's thought that resveratrol may even help prevent skin aging and protect against age-related health conditions.) Grapes are full of nutrients vital to health, such as copper, vitamin K, and B vitamins."

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#11 HEALTHIEST FRUITS - STRAWBERRIES

 Continuing on the healthiest fruits list from the health journal I picked up in my oncologist office, we are on number eleven today. Number eleven is probably one of the most popular, strawberries. Following is the direct quote from the health journal.

"Strawberries are beloved by both kids and adults, and with good reason. In addition to their luscious taste and versatility in the kitchen, they are incredibly nutritious, providing key vitamins and minerals such as folate and vitamin C that help to maintain your skin and heart health. Eating just one cup of strawberries fulfills your daily vitamin C requirements, which supports the production of collagen and boosts skin's elasticity, volume, and hydration. Studies show that consuming strawberries may also benefit cardiovascular health by improving blood vessel function and lowering heart disease risk factors."

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#10 HEALTHIEST FRUITS - BLACKBERRIES

Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.

"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.

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#9 HEALTHIEST FRUITS - CHERRIES

Continuing with the fifteen healthiest fruits, we have reached number 9, cherries. I have never thought I was big on fruits until I started these posts. As I write about each of these fruits, I find myself thinking, "That's one of my favorites" As I add cherries to my list of favorites, I am coming to realize I enjoy fruits much more than I realized. Having said that, I will quote the health journal on cherries, another one of my favorites.

"Cherries come in a wide variety of sweet and tart versions, and all of them are packed with health-protective substances. This stone fruit contains powerful polyphenols such as anthocyanins, catechin, and epicatechin, and it's known for its antioxidant properties, too. Because cherries are high in anti-inflammatory compounds, research suggests that consuming them may reduce your risk for several inflammatory diseases, including arthritis, heart disease, and certain cancers. Cherries are also a solid source of fiber, vitamin C, and potassium."

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#8 HEALTHIEST FRUITS - PEACHES

Continuing the posts on the healthiest fruits, brings us to number 8, peaches, another one of my favorites. Without further chatter from me, here is the quote from the health journal I got from one of my doctors' offices.

"Though peaches are commonly consumed in pies and jams, it's best to enjoy them in their whole, raw form: Research shows that fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products. (FYI: The peels have a greater concentration of minerals and polyphenol antioxidants than the pulp. In fact, some studies suggest that peels have up to 27-fold higher antioxidant activity than pulp.) Peaches are also a good source of nutrients such as vitamin C, Vitamin A, potassium, and fiber."

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#7 HEALTHIEST FRUITS - GRAPEFRUITS

As we continue looking at the healthiest fruits list, we come to number seven, grapefruits. For most people, you either love or hate grapefruits. However you feel about them, read the information below which is directly from the healthiest fruits list from a health journal I picked up in my oncologist office.

"Adding a cup of grapefruit segments to your breakfast will cover nearly 100 percent of your daily requirement for vitamin C, and support the health of your skin, heart, and immune system. Grapefruits are also rich in flavonoids such as naringin and naringenin, which may have anticancer properties."

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#6 HEALTHIEST FRUITS - AVOCADOS

 Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.

"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."

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#5 HEALTHIEST FRUITS - APPLES

 Does anyone else remember hearing, "An apple a day keeps the doctor away."? That seemed to have been an important saying during my young years. Therefore, I was surprised to see apples at number five on this list. Following is the direct quote from the health guide I picked up in my oncologist office.

"These delectable fruits are high in soluble fiber, which promotes healthy blood lipid levels by decreasing the absorption of cholesterol in the digestive tract and increasing excretion. A 2020 review found that consuming apples is an effective way to lower your blood pressure, reduce total and LDL cholesterol levels, and lessen inflammatory markers, all of which helps guard against cardiovascular disease. Eating one small-to-medium-sized apple a day (about 100 to 150 grams) can support heart health, the review's research said."

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#4 HEALTHIEST FRUITS - RASPBERRIES

Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list.  Below is the quote from the Health Guide list I picked up in my oncologist's office.

"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount.  Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."

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#3 HEALTHIEST FRUITS - ORANGES

Continuing with the healthiest fruits, today is number three. I'm sure most aren't surprised that oranges are close to the top. You might even be surprised oranges aren't number one or two. I personally was surprised they weren't number two. As with the other two the past couple of days, the following is a direct quote from the healthiest fruits list. This list is from a health guide I picked up in my oncologist office.

" Oranges pack a punch when it comes to nutrition. Just one navel orange contains 82.7 milligrams of vitamin C, which meets most (or all) of your daily requirement for this nutrient. Vitamin C supports immune function, collagen synthesis, and iron absorption, and works as an antioxidant to help protect cells against damage that could potentially lead to disease. Research indicates that people who regularly consume citrus fruits like oranges lower their risk for a number of diseases, including colorectal cancer."

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