HEALTHY CANNELLINI BEANS

Cannellini Beans are an excellent 'white food' that should be included in our diets on a routine basis.  One cup of these beans provides almost half of our daily fiber needs and provides 14 grams of protein.  Fiber is important in so many different health ways and protein is essential to our daily diet.  Protein and fiber are also both great blood sugar stabilizers for diabetics, and both are filling, thus helping to keep us feeling full.  Cannellini beans are easy to work into the diet for those who don't want to sit down to a bowl of beans.  Learn to include them in your soups, salads, etc,

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LIGHTING

Did you know there are approximately 6,000 lightning strikes every minute? That comes out to around 8 million lightning strikes daily. These numbers are from the CDC, saying that while most victims will survive a lightning strike, about 28 people die every year from being struck by lightning. They recommend staying inside, if you can, during lightning. If you are caught outside, stay away from trees and avoid being close to tall structures as they attract lightning.

If someone is struck by lightning, cardiac arrest is the main danger. If this happens call 911 and begin CPR or use an AED, automated external defibrillator, if one is available.

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MEN, DON'T AVOID DOCTORS AND/OR SKIP SCREENINGS

I doubt if anyone really wants to go to the doctor, but men are notoriously known for avoiding doctor visits. A Cleveland Clinic survey found that 72% of men would rather do household chores, such as cleaning the bathroom, than going to the doctor. Avoiding doctor appointments or skipping them can lead to serious health problems. Health screenings detect diseases before they show symptoms. Catching diseases before they start showing symptoms are when treatments are most effective. Below are 5 screenings doctors say every man should get:

• Cholesterol: Healthy men should have this checked every 4 to 6 years.
• Blood pressure: Men 40 and older should have this checked at least once a year.
• Diabetes: Guys, this is a big one. Diabetes can cause so many other problems, especially left unchecked. Starting at age 35, men should be tested at least every three years. If there is a family history of the disease or you are overweight, your doctor may want to check this more often.
• Prostate cancer: Age 50 is the starting age for men at average risk to start talking to their doctor about screening. Men who are black or have a strong family history of prostate cancer, should start earlier at around age 40.
• Colorectal cancer: Regular screenings should start around age 45 for men at average risk.

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VITAMIN B12 AND COGNITIVE DECLINE

 A study at the University of California, San Francisco regarding vitamin B12 and cognitive function was conducted with healthy adults over age 71. The researchers found that B12 levels in the lower range of "normal" correlate with faster cognitive aging and damage to nerve fiber that are essential for communication within different areas of the brain. If you or a loved one show early signs of dementia and perhaps some of the symptoms listed in yesterday's post, have your doctor check your level of B12.

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SIGNS OF VITAMIN B12 DEFICIENCY

Yesterday's post was about vitamin B12 deficiency, especially if you have been taking metformin for a long period of time. Today's post is a list of signs that could be indicators of such a deficiency. All these are probably symptoms of various problems, however, if you have more than one or two of these signs over a period of time, talk to your doctor about a blood test of your B12.

• Feeling very tired
• Weak muscles
• Getting confused easily
• Balance problems
• Memory problems
• Depression
• Loss of appetite
• Weight loss
• Irritability
• Mouth soreness
• Tender Tongue

This is a partial list. This should be enough to give you a clue, if you suffer a couple of them. A blood test is a simple way to check your vitamin B12.

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METFORMIN AND VITAMIN B12

Are you aware a drug you may be taking might cause a vitamin B12 deficiency? Metformin is one of the most common drugs prescribed for type 2 diabetics.  I have been a type 2 diabetic for 19 years, taking metformin most of that time. I have regular blood work and checkups with my doctor. Vitamin B12 supplements were added to my regimen some time ago. Metformin blocks absorption of B12 often requiring supplementation. In fact, the Food and Drug Administration requires a warning with metformin prescriptions (who reads all that stuff that comes with a prescription?) to that effect. If you are taking metformin, be sure you are having your B12 levels checked regularly. By the way, Amy Rothenberg, a naturopathic doctor and educator based in Massachusetts, has stated, "Research shows that those with higher circulating B12 levels have slower decline in memory, executive function, and language usage."

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DAILY EXERCISE

No doubt about it, most of us need more exercise for its health benefits.  Beginning with children who now spend so much of their time sitting around watching TV, playing video games, etc instead of playing outside, riding bikes, etc, to adults whose jobs keep them behind desks and in front of computers hours and hours a day, we need to move around!  Daily exercise doesn't mean an expensive gym membership; it can be as simple as taking the stairs instead of the escalator or elevator.  Take a few minutes to think back over your day and how many times you could have exercised more.  Here are a few ideas in addition to the one just mentioned:

Only going a few blocks?  Walk instead of drive.

Park farther from the door to your office or the shopping center, etc.

When watching TV get up and walk around during commercials or between shows.

When talking on the phone, stay active.  Instead of getting in your comfy chair, walk around, load the dishwasher, pick up the room, etc.

Carry your groceries in one bag at a time.  The extra trips are exercise!

Get a friend to walk around the block with you, push the young ones on the swing, work in the yard, etc.

Put dishes, etc that you use often on a higher shelf.  Stretching to reach them is exercise!

Start now to add exercise to your life daily, no matter how small.  This is especially important for diabetics, most people with heart disease, etc.  And get the young ones started out right by limiting 'lazy activities' and encouraging 'busy activities'.

TRIVIA....WHO REMEMBERS TAB?

 Are you old enough to remember when Coca-Cola introduced the diet soda Tab to America? The year was 1963 and I remember it well. I was a teenager and my family had an old country store an old-fashion soda cooler. The ones with the soda pops sitting in ice water. Those were the coldest drinks ever, but one's hand got cold filling the cooler. Weight-conscious Americans everywhere were anxious to try Tab. I had no desire to lose weight but of course, I had to taste it. Just thinking about it gives me a chill. I thought it was awful and couldn't believe people actually drank it. It supposedly had a sharp lemony flavor and was sweetened with saccharine and cyclamate. Six years later, a health scare caused Tab to stop using cyclamate, only using saccharine. That caused Tab to have a bitter taste.

By 1982 Coca-Cola produced its' own competing product called Diet Coke which caused the sales of Tab to decline. Eventually Tab was taken off the market in 2020. The 1 crazy calories drink was history.

If you ever drank Tab, leave a comment telling us what you thought of the drink and if you miss it.

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HAVE YOU TRIED QUIINOA?

Is quinoa a part of your diet? If not, you might want to consider adding this grain. It is gluten free, is a complete protein meaning that unlike most grains, quinoa contains all nine essential acids.  Ita's protein content also supports muscle repair and strength. It's high-fiber content also helps keep you feeling fuller longer, so it is ideal for maintaining weight, supporting metabolism and avoiding energy crashes. The protein also helps balance blood sugar, lower cholesterol and reduce the risk of heart disease. It is easy on the stomach, a great support to gut health without discomfort.

Quinoa is an excellent option for vegetarians, vegans or others who are looking to add more plant power to their meals. 

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MUSIC AS MEDICINE?

Have you ever considered music as medicine?  I know when we brought my late husband home from the hospital on hospice, my daughter set up music at his bedside. She is a medical professional who works with critically ill patients, and I was thankful she knew what to do. It was obvious how the music relaxed him. I hadn't thought much about that now as my husband has been gone four years.

Yesterday while reading, I came across a small note from a Dr. John Westerdahl who wrote, "As a health professional, I strongly believe in the concept of music as medicine." He went on to say that he had had lectures and mini concerts at a medical center to demonstrate how peaceful and relaxing, as well as energizing, good-quality music can be. He ended by saying, "I even had a physician on our wellness and lifestyle medicine staff that would play the harp in patient rooms if they requested it."

I am a believer.

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PISTACHIOS AND HEART DISEASE

Research shows that pistachios help to lower one's risk of heart disease.  Researchers at Penn State University found that adults who got 20% of their calories from pistachios reduced their LDL cholesterol by 12%.   For an 1800 calories a day diet, that would mean eating about 1/2 cup of pistachios.  You may not want to eat that many pistachios a day, but including them in your diet on a routine basis would probably be a good idea.

By the way, did you see yesterday's post about pistachios and vision?

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PISTACHIOS AND VISION

According to researchers at Tufts University, snacking on pistachios can ward off age-related vision problems. In their study, eating about two handfuls (2-oz) of pistachios daily increased levels of compounds in the retina that protect against damage. The study authors credit lutein, a nutrient in the nuts that helps form these protective pigments, and healthy fats that boost lutein absorption.

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READING FOR BETTER SLEEP

In a study published in the journal Frontiers in Psychology, it claims the key to more restful sleep isn't counting sheep, it's reading a few pages. They found that reading before bed improved sleep quality and reduced middle-of-the-night wakeups. They say that reading slows the heart rate and relaxes muscles to bring on sleep. It also provides a distraction from sleep-disrupting thoughts. Before you head to bed, you may want to find a good book.

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WATER AND MIGRAINES

Peter Goadsby, MD, PhD, director of the Headache Center at the University of California San Francisco, explains that the area of the brain that triggers thirst also prompts migraines.  He says the less thirsty you are, the less likely the cells that cause migraines will be activated.  Also, a study in the European Journal of Neurology found that participants who drank just over 4 cups more water a day than their usual daily intake experienced 21 fewer hours of pain throughout the 12-week study.  Their pain was also less intense. 

For anyone who suffers from true migraines, and all bad headaches are not migraines, it could be very helpful to keep the above information in mind.  Drinking some extra water in exchange for less pain and less intense pain sounds like a good trade-off to me.

WHITE FOODS

When asked, "What's the one unhealthy food that I shouldn't eat?", the doctor replied, "Anything white that is not a fruit or a vegetable. It's a sign that the food has been processed down to a very simple carbohydrate that probably doesn't have many nutrients." White bread is a perfect example. Start your little ones out early on other breads beside white. Now we even have white whole wheat which is acceptable. It is made with white wheat rather than the red which most flour comes from. Have you ever noticed the word Bleached on your bag of all-purpose flour?

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BENEFITS OF COLORFUL FRUITS AND VEGETABLES

There is more to colorful fruits and vegetables than just making your plate look pretty!  Karen Ansel, a registered dietitian and spokesperson for the American Dietetic Association, states that you get a better mix of nutrients by eating produce in a variety of shades thanks to the unique combination of vitamins, antioxidants, and natural chemicals behind the bright colors.  Research proves these colorful inducing compounds help to ward off disease, slow the aging process, and boost overall general health.  A few examples of some of these benefits are listed below:

Reds - a handful of cherries, fresh or dried, eaten an hour before bedtime can increase your level of melatonin helping you to fall asleep quicker and rest better.

The lycopene in tomatoes gives them their red shade and guards against cancer.  Cooking increases the lycopene in tomatoes.

Red bell peppers are full of lutein, a compound that can reduce the risk of macular degeneration and improve vision. Red bell peppers are very high in vitamin C. Higher than citrus fruits.

Yellows - Corn, and this is probably a surprise, is rich in beta-cryptoxanthin. People who eat foods rich in beta-cryptoxanthin regularly reduce their risk of lung cancer by 27%.

Bananas - Rich in potassium, bananas help to stave off cardiovascular disease and also help to regulate blood pressure.

Pineapple - Just one cup of pineapple gives you 128% of the recommended daily allowance of manganese.  Manganese is an essential nutrient that takes cancer-causing free radicals out of cells.

Remember this is not a complete list, just a partial list to show how important these colorful fruits and vegetables are to our diets.  Tomorrow's post will discuss other colors.

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Be Kind TO AUTOIMMUNE SUFFERERS

Not a tip, just a fact. If you do not suffer from an autoimmune disease, be thankful and respectful to those who do. Many people who suffer from autoimmune disease suffer from not one but multiple of autoimmune diseases. I know for a fact as I personally have lupus, leukocytoclastic vasculitis, diabetes, fibromyalgia, arthritis and all the complications that come with them. All I am saying is this, do not call people lazy, hypochondriacs, etc  if you do not know their medical conditions. The problem with autoimmune disease it that it often doesn't show in a person physically. A person in some cases may look perfectly healthy while suffering from autoimmune disease.

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HOW MANY CALORIES DO YOU NEED?

Don't over diet!  According to Neal Barnard, MD author of Breaking the Food Seduction, eating too little can work against dieting.  Eating too little not only depletes glucose, it also curtails the production of leptin, a hormone made by fat cells that helps regulate appetite.  "Within a few days of starting a diet, your leptin levels can drop by half.  Plummeting levels can increase appetite and bring on a binge." 

Use this formula to determine the number of calories you should eat a day.  Multiply your target weight X 10 and never eat fewer calories than that number daily.  In other words, if your target weight is 140 pounds, you should not eat less than 1400 calories a day.  And be sure to exercise 30 to 40 minutes a day (walking is fine and is a good exercise-expensive gyms and equipment are not necessary).  And research shows that daily activity maintains healthy leptin levels.

Remember, when trying to lose weight, crash dieting is never a good idea.  Always eat a healthy diet and learn to control quantity.

Note: It is best to talk to your doctor before going on a diet, especially fad diets or current trends.

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A COUPLE OF WEIGHT LOSS TIPS

If you are trying to get rid of a few stubborn pounds, and you feel like you have tried everything, here are a couple of simple tips that might be helpful:

• Keep a food diary for one or two weeks just to see what you are eating. Write down everything you eat, including all snacks, and that includes grabbing a cookie, etc as you walk by. Buy the way, include drinks in that diary. Write down EVERYTHING, don't cheat on yourself. When you look back in the diary, you will probably be surprised at exactly how much you are eating, calories you are taking in and how little water you are drinking.  
• Don't skip meals. In fact, 5 small meals or snacks during the day is better than one or two large meals with snacking in between. Don't skip meals so you can eat more at the next meal. This causes overeating at that next meal.

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GREEN TEA IS A FAT BURNER

Learn to replace at least some of your carbonated drinks and coffees that you drink loaded down with sugar and cream with green tea or water with lemon.  Green tea has been scientifically proven to be a fat-burner.  If you don't currently drink green tea, try replacing one of the above beverages a day with green tea for your health.  Green tea offers many benefits (see the post on this blog about teas), but today I wanted to point out that it is a fat burner!  Aren't we all looking for more ways to burn fat?

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GETTING THE MOST OUR OF VITAMIN C FOODS

Some of the foods richest in vitamin C are kale, broccoli, Brussel sprouts, baked potatoes, red and green (especially red) bell peppers, strawberries and citrus juices.

Vitamin C is easily destroyed by oxygen and heat so beware of vitamin C supplements that are heat processed rather than cold processed. You could just be wasting your money.

Vitamin C is water soluble allowing it to seep out during cooking. Here are some tips to help you get the most vitamin C from foods.

• Eat fruits and vegetables raw or minimize cooking time and liquid. Stir-frying and steaming are preferred methods of cooking.
• Store in the refrigerator.
• Cut into large pieces instead of small or diced pieces. This minimizes exposure to oxygen.
• Cut just before eating when possible.
• When mashing potatoes, leave the skins on. Also add a little of the cooking liquid.
• Add vitamin C rich foods too casseroles. Some of the vitamin C will seep into the other ingredients.

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EGGS = ANTIOXIDANT

I don't know about you, but this little statistic surprised me.  According to a study from Food Chemistry, 2 cooked egg yolks have the same antioxidant power as an apple!  I still recommend eating the apple, but if you are one who eats more eggs than apples, you are still getting some good antioxidant power.  And there is no doubt about the benefit of antioxidants on the body!

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MILK IN THE MORNING

Do you enjoy a glass of milk in the morning? Unfortunately, I do not as I don't like milk. 😔 Scientists have reported in The American Journal of Clinical Nutrition that fluid losses were lower in those who drank milk compared to those who drank other beverages including water, orange juice, coffee or tea. They went on to say that drinking a glass of milk in the morning can prevent dehydration for up to 4 hours. The experts tell us the fats and protein in milk help the beverage stay in the stomach longer. Just a tidbit for you to consider.

QUOTES FROM DR KENNETH COOPER

Kenneth Cooper, MD, who turned 95 two days ago, -founder of the world-renowned Cooper Clinic in Dallas Texas, stated, "In 1968 when my first book Aerobics was published, and in 1970, when I founded The Cooper Aerobics Center in Dallas, preventive medicine was still a new concept.  I wanted to help move medicine away from a strict emphasis on disease treatment toward disease prevention through exercise, diet, and stress control." 

We owe thanks to Dr. Cooper for awakening awareness in all of us to not only exercise but how our diet can help or hinder our overall health.  He continued on to say, "From the beginning, we emphasized aerobics and nutrition.  The two go hand in hand.  Not that it's always easy to eat right or to change ingrained habits - our busy lives put our nutrition at risk.  We grab food on the run without thinking about what we are putting into our bodies.  When we do try to eat better, we are often confused about what we should eat."  Dr. Cooper's last statement there is why I started this blog.  My goal is to help us all, yes - me as well as you, - learn to use food to help our bodies be healthy working machines.

 "A sensible and well-informed approach to eating is essential to good health."  by Kenneth Cooper, MD

The late Dr Cooper

Dr. Cooper's story is amazing. You might want to check it out sometime.

AVOID WHEN TRYING TO REDUCE INFLAMMATION

There are many foods on the list to help bring down inflammation and you will find many posts about them but sometimes it's easier to know what to avoid when dealing with inflammation. Below is a list to help you know what it is best to avoid when fighting inflammation:

• Alcohol
• Fatty cuts of red meats
• Fried and greasy foods
• Processed meats (bacon, hot dogs, lunch meats)
• Sugary drinks (think energy drinks, fruit juice, soda, etc)
• Ultra-processed carbs and sweets

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SOME TELLTALE SIGNS OF INFLAMMATION

The past couple of posts have been about inflammation. Inflammation that hangs around and won't go away is chronic inflammation and it can cause a lot of problems. If the following symptoms hang around and you or your doctor can't find out why, ask your doctor to do blood work looking for inflammation:

• Fatigue
• Chest pain
• Achy muscles
• Achy joints
• Skin rash
• GI problems such as diarrhea and constipation 
• Headaches
• Weight gain

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DIFFERENCES IN ACUTE AND CHRONIC INFLAMMATION

Following up with yesterday's post on inflammation, here is something to think about. More than half of all deaths are thought to be attributed to diseases related to inflammation. However, our bodies can't function without inflammation. It is the body's first line of defense in healing injuries and fighting off infections. Doctor Sadiya Khan, M.D. a professor of Cardiology at the Northwestern University Feinberg School of Medicine in Chicago, describes it this way. "If you come down with a cold or a bacterial infection, this process happens inside the cells and tissues, where you usually can't see it.

This immediate response to a trigger, known as acute inflammation, is meant to be short-lived. After the white blood cells have done their job, your wound heals, or the fever breaks, you feel better and the inflammatory process winds down.

But sometimes the body can't quite figure out when or how to stop it and inflammation becomes chronic -- and that's when the process goes from helpful to harmful. Unfortunately, all autoimmune illnesses involve chronic inflammation.

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AGING AND INFLAMMATION

My own dad used to say, "Getting old is not for sissies."  He was not wrong, but I often say, "He died too young to know." After all he died at 66. Since I am basically 13 years past that, I am realizing the value of his words. Having said that, Dr. David Brownstein, M.D. says the aging process is not kind to the immune system. By midlife, the bone marrow produces fewer immune-enhancing stem cells. In addition, the thymus gland shrinks, reducing T-cells. Worn out immune cells accumulate, leading to inflammation. Inflammation is a frequent topic on this blog, as it is and has been for years, a major problem for me. And, know, you don't have to be old to be affected by inflammation. I have dealt with it most of my life. If you click on inflammation in the labels to the right, you will find many bits of information on what inflammation is, how it affects the body and how to deal with it.

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HOT COFFEE OR TEA VS MRSA

It is estimated that 2.5 million Americans carry MRSA, an often deadly, antibiotic resistant strain of bacteria, in their nasal passages without showing symptoms.  People who drink hot coffee or hot tea are 50% more resistant to the disease. 

This study was published in the Annals of Family Medicine a few years ago..

Note:  The benefits were found only when drinking hot tea and coffee.  Drinking the beverages iced did not improve one's chances of resisting the disease.

 

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HOMEMADE GRANOLA MAKING TIP

Do you like to make your own granola (which is a good idea, by the way)? We are sharing a tip to help you make some granola clusters. Beat an egg white until foamy then stir in the oats, nuts, fruits, etc before baking. The protein in the egg white will bind the oats so you will get pieces of granola, your own homemade granola clusters.

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A SURPRISING NATURAL RX FOR BETTER WELL-BEING

A study out of North Carolina State University a couple of years ago, found that bird-watching lead to less psychological distress and thus, enhanced well-being. When bird-watching was compared to nature walks, the bird-watching for 30 minutes led to the most significand improvement in stress and happiness. This might be worth trying the next time you feel stressed and set out to relax.

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DO YOU EVER WONDER WHICH NUT/SEED BUTTER IS THE BEST?

Do you ever wonder if you are buying the right 'butter' for your family? The answer is that they are all good but in different ways. And of course, we are discounting allergies here. You already know what to avoid if there are allergies in your family. Following is some information to help you with your decision making.

• Peanut butter is best for muscle-building protein.
• Almond butter is highest in fiber for digestion. Highest in potassium for muscles and in vitamin E for skin.
• Cashew butter contains iron for blook health and copper for energy.
• Sunflower seed butter has the most magnesium for muscles, zinc for immunity and selenium for the brain.
• Tahini, which is sesame seed butter, is rich in calcium for bones and onega-3s for heart health.

Many experts suggest rotating these in your pantry, so you get a mix into your diet.

 

COULD HOW YOU EAT CURB OVEREATING?

Do you sit down and eat quietly or are you distracted? A study in the Journey of Personality and Social Psychology found a drop in snacking among people who ate lunch without distractions, compared to those who watched videos or played games on their phones or computers. Research also shows those who eat meals distraction-free, eat less at subsequent meals.

Not a good idea, but how many of us do eat.

LIMEQUATS (LIME + KUMQUAT)

Limequats have been around since 1909 when they were hybridized in Florida. They are high in potassium which is known to help lower blood pressure. Investigators at UCLA assert that potassium calms the entire nervous system to prevent blood-pressure surges when life gets hectic. Limequats also contain vitamin A and vitamin C, calcium and fiber. All are heart-protecting nutrients.

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SUBBING MUSHROOMS FOR BEEF

Research from John Hopkins University showed adults who ate a mushroom-based version of beef dishes such as lasagna and chili felt just as full as when they ate the same dishes with beef.  Not only were they just as full they ate around 420 fewer calories and 30 less grams of fat.  It might be a good idea to replace beef in dishes such as the above along with casseroles, etc with mushrooms once or twice a week.  Mushrooms are a good protein source.

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MAKE YOUR OWN MEAT TENDERIZER

Here is a different way to try tenderizing a tough cut of meat such as skirt or flank steak.

Coat steaks with olive oil, rub on a mix of 1/4 cup of dry coffee grounds, 2 tablespoons of brown sugar, 1 tablespoon of salt and 2 tablespoons of black pepper. Allow to sit for 30 minutes, then cook. Coffee grounds' tannic acid helps break down tough muscle fibers. This is just one of many uses for coffee grounds.

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POTASSIUM & STROKE RISK

Eating plenty (at least your daily requirement) of potassium rich food may cut your risk of having a stroke by 21% and lower your risk of heart disease, according to recent studies.  This is a general statistic for the overall population, not specific just to those at a higher risk of stroke.  Having taken care of my mother after she suffered a massive stroke, let me assure you that it is well worth loading up on these tasty potassium-rich foods to cut your stroke chances by any percent!  A few of the potassium rich foods are, bananas, spinach, potatoes, sweet potatoes, poultry, cantaloupe, kidney beans, tomatoes, raisins, mushrooms, etc.  Now I know there are some of those foods you like!  If not, you have a real problem with your diet and should set out to change it immediately!

Potassium also helps to blunt the effects of sodium making it important in reducing high blood pressure.

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When Should You Wash Berries?

When you get those beautiful berries home from the market or grocery store, when should you wash them? Christopher Kimball's Milk Street magazine, saw all the debate on social media and decided to do a test to get the answer. The following is what they discovered after testing six popular approaches. The berries they used in their testing were strawberries, raspberries, and blueberries. By the way for you who love blueberries, blueberries stayed good, the tester's used the word perky, no matter the storage method.

• Two testing methods kept the berries unwashed, either in their original container or spread out on paper toweling. The four remaining methods involved washing: a brief rinse in hot water, or a soak in a baking soda, vinegar or hydrogen peroxide solution. All the washed berries were dried and stored in single layers on paper towel-lined trays. 
• Results: By day two, differences were already clear. Vinegar and hydrogen peroxide caused the fastest breakdown, while baking soda and hot water left the raspberries soft and leaky within days. The only berries that held their shape and resisted mold were the unwashed berries stored on paper towels. After a full week, those same berries still looked the best: firmer and less moldy. They were more appealing overall.
• Conclusion: Don't wash berries until you are ready to eat them. Keep the strawberries and raspberries dry, spread out and well-ventilated in the refrigerator. Those hearty blueberries don't care when you wash them.
  
  
  
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ANTI-COLORECTAL LIFESTYLE PART II

More changes you can make in your lifestyle to help prevent colorectal cancer.  See part I below.

• Limit alcohol.  If you drink, cut way back.  Studies have shown that people who average 2 to 4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.  (Personal note:  I have never drunk alcohol but still had colon cancer.  Again, I have serious digestive system issues which probably caused mine.)
• Exercise.  Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers.  Aim for at least 30 minutes of moderately intensive exercise a day.
• Maintain a healthy weight.
• Don't smoke.  Researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer.  Women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the Journal Digestive Diseases and Sciences.

Trust me, this is a disease you don't ever want to deal with.  Do what you can to prevent it!

ANTI-COLORECTAL CANCER LIFESTYLE

Studies have shown that up to 40% of all colorectal cancers could be eliminated by the following changes in our diets.  As one who has been faced with this cancer and has lost a relative to it, let me tell you that you want to do everything you can to possibly prevent it!  These are simple changes and I believe it would behoove each of us to make these changes.

• Eat less red meat.  (Not eliminate, reduce).  During digestion red and processed meats form carcinogenic chemicals.  The colorectal cancer risk was 22% higher among people who ate 5 oz of red and processed meat a day compared to those who ate less than 1 oz a day.  This statistic comes from a 2011 meta-analysis combining results of 21 studies.  
• Eat more vegetables, fruits, and fiber.  A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps.  Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3 1/2 servings of fruit and vegetables per 1,000 calories daily were 35% less likely to develop new polyps during the study.

Note:  To be continued tomorrow.

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ANTIOXIDANTS IN EGGS

Did you know there are antioxidants in eggs? Studies have shown that two egg yolks, that's right - yolks, have approximately the same antioxidant power as an apple.  In fact, eggs are a rich source of various antioxidants, including carotenoids, vitamin E, and polyphenols. If you only eat egg whites, you are missing a big part of the egg's antioxidant benefits. The yolk is particularly rich in antioxidants, with the majority of the egg's carotenoid and vitamin E content found in this part of the egg. The yolk's high fat content also makes it an efficient vehicle for delivering these fat-soluble antioxidants to the body. Go ahead, eat an egg and know you are doing something good for your body.

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A BENEFIT OF PINEBERRIES

You may be asking yourself, "What are pineberries?".  Pineberries are a hybrid, coming from two types of strawberries. Pineberries look like strawberries, but they are white with red seeds. While they look like strawberries, they taste more like pineapple. Some say they also get a hint of pear in the taste, according to nutritionist Libby Mills, RDN. They are known to reduce harmful inflammation, as they contain phenolic acids and flavonoids, including gallic acid, quercetin and kaempferol.

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HOW MUCH SALT IS IN A LOW SODIUM DIET?

If your doctor suggest you eat a low sodium diet, do you know how much salt you can have? It is amazing how much salt is in the average American diet, yet we eat it without even thinking about it. A low sodium diet limits salt to 1,500 to 2,000 milligrams (mg) a day. You may wonder what that means.  l,500 to 2,000 mg of salt is less than 1 teaspoon of salt a day! Most people have trouble adjusting to so little salt but rest assured salt preference is a learned or acquired taste. It can take 6 weeks or more of cutting back on salt for your taste buds to adjust. However, once you accomplish this many salty foods you once enjoyed will be too salty for you. If your doctor puts you on a low sodium diet, it will be to your benefit to follow his/her advice.

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RELIEVE COLD SYMPTOMS

An easy and tasty way to quell cold symptoms starts with a lemon and honey. Sounds like a pretty easy way to soothe sore throats, quell coughing fits, ease congestion and getting one on the road to recovery. Combine 1 tablespoon of raw honey with the juice of a lemon and take it twice a day. Wondering how that will help? Raw honey is a natural cough suppressant, and it also inhibits invading germs. Fresh lemon calms irritated pain nerves, relaxes airways and breaks up mucus to improve breathing.

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HOW TO PRESERVE THE FLAVOR OF COOKING WINE

 If you use cooking wines, you might be interested in this tidbit. You can preserve the flavor of the wine after it has been opened by adding 1 teaspoon of vegetable oil to the bottle before refrigerating. The oil will create a protective barrier on top of the wine, warding off any oxidation and helping preserve the wine's flavor.

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MORE HEALTH BENEFITS OF GRAPEFRUIT

I love grapefruit, even though I can't enjoy them like I used to, as they counteract one of my medications.

There are several posts on this blog about grapefruit, if you are interested in knowing more. We know they contain 100% of our daily need of vitamin C which boosts our immune systems and helps fight off those nasty colds. But how about this? Did you know grapefruit can help sharpen focus because it is rich in beta-carotene, which promotes eye health and protects against inflammation?

Gut problems? Did you know grapefruit is a good source of fiber which helps you feel full longer? It also stimulates healthy gut bacteria.

Is it time for you to enjoy some grapefruit?

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STRAWBERRIES AND VITAMIN C

Did you know that just a half cup of strawberries provides 40% of the daily requirement of vitamin C?  Vitamin C helps our bodies in many ways a few of which are: boosting the immune system, helps to maintain strong bones, strong teeth and cartilage.  What a tasty way to provide your body with an essential need.  Now that is good medicine!

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ALCOHOL, DEMENTIA AND ALZHEIMER'S DISEASE

Alcohol, even in small amounts, destroys brain cells.  While a healthy person can withstand this brain cell loss while drinking moderately, an Alzheimer's - or any patient with dementia - patients must not drink alcohol even in small amounts.  Not only will drinking alcohol cause a more rapid progression of the disease, but it can also interact with the antidepressants and other medications the patient is probably taking.  Do yourself and your relatives or friends who suffer from dementia and/or Alzheimer's a favor by keeping them away from all alcohol.

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