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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