FOODS TO BOOST BONE HEALTH III

Continuing on with foods to boost bone health, today's is a little tastier, in my opinion. Today's post is about yogurt and bone health. Not only does yogurt supply calcium but also vitamin D and protein. According to Dr. Jennifer Brown, "A large observational study found that consuming yogurt regularly increases hip bone density and may be protective against hip fractures." Dr. Brown was citing promising research published in the journal Archives of Osteoporosis. 

Dr. Brown goes on to say, "Women at risk of osteoporosis should aim to consume one serving of yogurt daily, which is 6 ounces. I recommend Chobani plain Greek yogurt. It's full of calcium and protein but doesn't have added sugars or flavorings."

Below is a picture of Dr. Brown's choice.

FOODS TO BOOST BONE HEALTH II

Following up on yesterday's post about osteoporosis and foods that boost bone health, we come to canned sardines. If you are like me, you say, "No way." I do have osteoporosis and I do try to take good care of my bones, but I will be honest and admit I do not and will not eat sardines. Many people like them, obviously by the number I cans I see in grocery stores. My dad enjoyed them and ate them often, so to you who do eat them, way to go!

Honestly, sardines are one of the best foods for bone health. According to Jennifer Brown, M.D., "Canned sardines are an excellent choice for helping to prevent osteoporosis. Sardines are a good source of calcium, vitamin D, protein and omega-3 fatty acids, all of which are vital for optimal bone health. Vitamin D is especially essential because it helps the body absorb calcium more effectively."

Dr. Brown recommends women who want to incorporate sardines into their diet aim for two to three, 3-oince, servings a week. She finds that King Arthur Sardines in olive oil is a good option that's relatively low in sodium.

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SOME FOODS TO BOOST BONE HEALTH

"Osteoporosis is a chronic condition that causes bones to become weak and prone to breakage," Jennifer Brown M.D., a board-certified physician in family medicine and obesity medicine. Dr. Brown went on to say, "It usually occurs in postmenopausal women as estrogen levels decline." A diet rich in essential nutrients can help one avoid painful breaks. It is important to make sure you are getting calcium, magnesium and vitamin D in your diet.

One of the foods that should be in your diet includes LEAFY GREENS. Leafy greens (such as spinach, kale and collard greens) provide both calcium and magnesium. Calcium strengthens bones, while magnesium supports muscles and helps keep bones healthy. These greens are easy to add to meals and can help maintain bone strength naturally," says Raj Dasgupta, M.D.

Dr. Dasgupta recommends eating one to two cups of leafy greens daily. You can enjoy them cooked or raw. If you can't stand the thought of eating leafy greens, try adding a handful of baby spinach into a smoothie. You will get the benefits without even realizing the spinach is there.

Our next post will be about another food to help boost bone health.

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WAYS HOPE HEALS

Yes, you read the title to this post correctly, hope has healing powers! Following are three science-backed ways hope can heal:

1. Hope Boosts Immunity. According to Suzanne Segerstrom, Ph.D., immunology researcher, "Higher optimism is linked to reduced inflammation and better antibody responses." Research has shown that hopeful patients have stronger immune systems than do others. Therefore, positivity may help speed healing and recovery.
2. Hope Nixes Pain. A study in The Journal of Pain found that hopeful patients reported less postoperative pain. Tor Wager, Ph.D. has stated, "positive expectation activated pain-inhibiting brain networks." It is believed these networks may help accelerate rehabilitation. Personally, I believe this to be true based on my own experiences.
3. Hope Strengthens the Heart. Researchers have found that heart surgery patients with higher hope scores have fewer complications following surgery. Cardiologist Martha Gulati, M.D. explains it this way. "Hope triggers parasympathetic balance by lowering blood pressure and aiding healing.

Hope is not only good for the soul, but is also good for the body.

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CAN WALKING PREVENT BACK PAIN?

Back pain is a very common complaint. Would you believe that walking can help prevent back pain? A new study published in JAMA Network Open has found that those who spend more time walking daily were less likely to develop lower back problems than those walk very little. The findings indicated that while walking briskly did play a role, it was not as important as simply getting walking in daily.

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BUYING A GOOD MULTIVITAMIN

Like everything else, not all multivitamins are created equal. When purchasing a good multivitamin, look for stand-out stars including potassium, niacin, folate, selenium, and zinc. Look for vitamins C and E and copper for added antioxidant power. According to Dr. David Brownstein, "Antioxidants, including vitamins C and E, help to lower inflammation."

When your body has the vitamins it needs, such as those listed above, you will have energy, mental clarity, improved mood, better sleep and strengthened immunity. As a reminder, if you think you might have a vitamin deficiency, talk to your doctor. Some simple blood work can give you answers.

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THE IMPORTANCE OF IODINE

Iodine is an element you may not really think about, but it is necessary for proper thyroid function. The body does not produce iodine, so we must get it from our diets. According to Dr. David Brownstein, "Iodine deficiency is occurring at epidemic rates. The National Health and Nutrition Examination Survey showed that iodine levels have fallen nearly 60% over the last 40 years."

Iodine deficiency is one of the most common and preventable world health problems. This deficiency leads to goiter and thyroid disorders.

This file photo shows some of the ways to get iodine in your diet.

IMPORTANCE OF VITAMIN A

Vitamin A is another critical component to our immune systems. Persons low in vitamin A are more susceptible to infectious diseases, including viruses. Again, a simple blood test can verify whether or not this is your problem, especially if you seem to be sick a lot or catch everything going around. 

Vitamin A is also important for good eye health. A vitamin A deficiency can lead to poor night vision.

Below is a picture of some vitamin A food sources. But remember, our poor soil in many cases leaves a need for supplementation.

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IMPORTANCE OF VITAMIN B12

Vitamin B12 is another essential vitamin to good health. Again, many of us are low on this important vitamin. If you don't know your vitamin B12 level, ask your doctor about it. A simple blood test will tell you if you need supplementation. Vitamin B12 is necessary to promote healthy nerves and blood cells. It also supports your energy levels.

Are you a fatigued individual? Get that blood test to check your vitamin levels. "Vitamin B12 is one of the most important nutrients for a fatigued individual," says Dr David Brownstein. He added that, "B12 deficiency is common." I know I personally have this deficiency and take a tablet daily. It is amazing how that changes my stamina. I am 79 and keep up with my 3-year-old great-granddaughter to my own surprise. 

For superior absorption, if your doctor doesn't think you need the B12 tablet just a multivitamin, choose a multivitamin that contains vitamin B12 as methylcobalamin.

IMPORTANCE OF VITAMIN D

Vitamin B is an important vitamin that helps boost immunity and prevents bone loss and hair loss. Unfortunately, deficiency of this important vitamin is common. Vitamin D deficiency affects around 42% of the population in the United States. according to the National Institutes of Health. When buying to supplement, choose vitamin D3. Below is a picture showing some of the important vitamin D foods.

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DAVID BROWNSTEIN, M.D. ON OUR FOOD SUPPLY

 Dr. Brownstein, one of the leading holistic medicine practitioners in the country, has stated, "Unfortunately, our food supply has become deficient in many vitamins and minerals". But he continued by saying, "deficiencies can be rectified with supplementation."

When we ignore the deficiencies over time, we may start to see unexplained symptoms such as the following:

• Fatigue, low motivation
• Impaired brain function
• Muscle Cramps
• Frequent illness
• 
  

If you notice one of more of these symptoms occurring often without explanation, ask your doctor to do some blood work. You may need some supplementation. If that is the case, you are not alone. Many of us need a good multivitamin or various vitamins or minerals, your blood work will show that. Follow your doctor's advice.

Going forward, we will have some posts on the most common deficiencies. Our next post will be on vitamin D.

By the way, Dr. Brownstein does have newsletter, monthly, I think. It is Dr. David Brownstein's Natural Way to Health.

 

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WE ARE 'DIRT POOR'

Did you know that eating a healthy diet may not mean you are getting all the nutrients you need because our food supply has become deficient as modern farming strips critical nutrients from our soil? According to a statistic from the journal NUTRIENTS, one out of three people is at risk of vitamin deficiency.

One landmark study done by researchers from the University of Texas at Austin's Department of Chemistry and Biochemistry that was published in the Journal of the American College of Nutrition, analyzed Department of Agriculture nutritional data from 1950 and 1999 for 43 different vegetables and fruits. The study found substantial declines in the amount of vitamin C, iron, riboflavin (vitamin B12), protein, calcium and phosphorus. The culprit for this problem is today's poor dirt. Modern agriculture methods have stripped away critical nutrients from the soil.

Our next couple of posts will discuss what we can do to rectify this problem for ourselves and our families.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #9

Today is our last post of preventable deaths per Dr. Alker. A few of the reasons have surprised me a little but most have not. It is probably the same for you. Today we will post about spiders. There are spiders all around us but fortunately only two types in the United States have venom potent enough to be seriously dangerous. You probably already guessed correctly, the two are the black widow and the brown recluse.

you can reduce the risk of being bitten by a dangerous spider by keeping sheds and garages tidy and avoiding wood piles. Brown recluse spiders love wood piles. You can also reduce your risk by wearing gloves and/or other protective clothing when areas where these spiders might be.

If you are bitten by a poisonous spider, call poison control immediately and go to emergency care if needed.

Dr Alker has said, "I will concede that we all must eventually die of something, but although this is not official medical advice, I recommend aiming for a cause of death NOT listed in this book." She is speaking of her book 99Ways to Die And How to Avoid Them. If this series of posts has interested you, consider checking out her book.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #8

Who knew there are so many ways to prevent death? I had never even thought about it until I ran across some articles from Dr. Alker. Maybe we need to remember the thought we started with, "The idea is to die young as late as possible." Today's post is about Stroke, and that's a big one for me. My late mother had a major stoke while home alone and wasn't found until the next day. She was left totally paralyzed on her right side. I took care of her in my home until her death almost two years later. I have some of the same health issues she had, and I am working to lower my risk. That's enough about me, let's talk about stroke.

Approximately 87% of stokes are ischemic strokes. Ischemic stokes are caused by a blockage of blood flow to the brain. Hemorrhagic strokes are caused as a result of a burst blood vessel.

In the United States more than 600,000 people will experience a first stoke each year. Yet, doctors tell us that that up to 80% off those strokes are preventable. Think about that for a minute. These numbers are from the American Heart Association.

You may be wondering what the risk factors for stroke are. The following are risk factors that can be modified by us. High blood pressure is a risk factor. If you know, or think you may have high blood pressure, get to your doctor. Get checked out and get on the proper medication. Diabetes is another risk factor. If you are a diabetic, visit your doctor regularly, keep track of your blood sugar readings at home and take your medicine! Other factors over which we have some controls are high cholesterol, smoking, and inactivity. If any of these factors are in your life, start now to lower your risk.

What can you do if you think you are having a stoke? You need to act fast to save your life and limit any effects of the stoke. Remember the following: BE FAST

B - Balance Loss

E - Eyesight Changes

F - Facial Droop (especially on one side)

A - Arm Weakness

S - Speech Difficulty

T = Time to call 911

And I might add, if you live alone, get a Life Alert or similar system so you can get help immediately.

At the 1st sign of a stroke, get to the ER. Forget the doctor's officer of an urgent care.

They will send you on to the ER. There is no time to waste.

TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #7

Today's post is about mushrooms. Be cautious about foraging wild mushrooms. Many poisonous varieties look very much like edible ones. Thousands of accidental mushroom poisonings occur in the United States every year.

For instance, the deadly death cap mushroom contains amatoxin, a very potent poison. Mushrooms with white gills under the cap, a ring around the stem, red coloring, or an unpleasant smell may be toxic.

Dr Alker suggest you go "foraging for mushrooms in the aisle of your supermarket".  

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #6

Lightening is our number 6 cause of preventable deaths to discuss. However, I posted about lightening on April 13, so I am not going into it again. If you missed that post, be sure to go back and read it. Deaths from lightening are very real.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #5

Today is about motorcycles. Did you know that motorcycles make up just 3% of the registered vehicles in the United States? Yet, they account for 14% of motor vehicle deaths. The sad thing is that many, not all, of those motorcycle accident deaths are preventable. In 2021. one in four motorcycle deaths involved intoxicated drivers. 

The top reasons for motorcycle deaths are alcohol, speeding, lack of helmets and unlicensed drivers. All four of those reasons are preventable and are not worth risking one's life.

Dr Alker emphasizes, "The one thing most proven to save lives in motorcycles accidents is wearing a helmet. It is important to have a good helmet. Choose one that properly fits you and has been approved by the Department of Transportation, which ensures it provides protection against impact. Make sure the chin strap is strong enough to keep the helmet on during a crash.

On a personal note, my late husband had one when my children were young. He was cautious but I was glad when he sold it. My daughter who was in Junior High at the time, loved riding on it with him. They both wore proper helmets. Today that daughter is a licensed medical professional. When she sees a rider weaving in and out of traffic without a helmet on, she shudders and says, "If they could see what I see", or "Go ahead. I may be bagging you one day." It really is that serious.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #4

The "silent killer" is the fourth preventable cause of death we are highlighting from Dr. Alker. High blood pressure or hypertension often causes no symptoms, another reason for regular checkups with your doctor. This silent disease is the leading cause of kidney disease, heart disease, and impotence.

Hypertension is considered when a blood pressure reading is 130/80. A top number (the systolic reading) above 190 is a hypertensive emergency and can trigger a brain bleed, heart attack or kidney failure.

Symptoms include headache, decreased urination, chest pain and shortness of breath. Emergency care is required. To prevent a crisis, monitor blood pressure, reduce alcohol intake, stay active and consider the DASH diet. "The Dietary Approaches to Stop Hypertension, known as the DASH diet, is the greatest reducer of long-term high blood pressure", according to Dr. Alker.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #3

Were you aware that broken heart syndrome can cause death? I've heard it said a few times, "She/he died of a broken heart." I always thought that was kind of silly. but it can be true. The medical term is stress-induced cardiomyopathy or takotsubo cardiomyopathy. This typically temporary heart condition can be triggered by intense emotional stress, such as the death of a loved one, a divorce, or a shock, according to Dr Alker. 

Here is how broken heart syndrome works on the heart. It causes part of the heart to temporarily enlarge and not pump properly. Unlike a typical heart attack, broken heart syndrome is not caused by blocked arteries, but the resulting chest pain, shortness of breath, and irregular heartbeat mimic a heart attack.

The good news is that most people will recover with medical care. However, this condition can be life-threatening so any chest pain should be evaluated by medical personnel.

TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #2

Today is about the Brain -Eating Amoeba. The Naegleria fowleri lives in warm freshwater lakes, rivers, ponds, and hot springs. It can enter the body through the nose. 

Although infection is extremely rare, it is almost always fatal. Yes, almost always fatal! Only four people in the United States have survived this nasty amoeba. What can you do to protect yourself? When swimming in warm, untreated freshwater, keep your head above water! 

Also, a few infections have occurred when people used tap water to rinse their sinuses. Always use boiled or distilled water when cleaning your nasal passages with a neti pot or other device.

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TIPS FROM ASHLEY ALKER, M.D. ON PREVENTABLE DEATHS #1

Dr Ashely Alker notes that vaccination is one key way to prevent death. A study published in The Lancet estimates that since 1974, vaccines have averted 154 million deaths worldwide, including 146 million in children under age 5. There is controversy from time to time on vaccines and the benefits. I, personally, refused to take the covid vaccine because it was rushed out, not tested, and as time has passed, I am thankful I did not take it. But I agree that time-tested vaccines are necessary and do save lives. 

Dt Alker has said, "Many of the deaths I write about are preventable through public health education." We will touch on a few more of them this week. Tomorrow we will talk about a Brain-eating amoeba.

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TIPS FROM ASHLEY ALKER, M.D. ON PREVENTABLE DEATHS

Dr. Alker is an emergency medicine physician and healthcare advisor. She describes herself as a "death escapologist" because of her experiences in the emergency department watching people die of preventable causes. We will talk about some of her ideas on preventable deaths over the next few posts. She has written a book entitled "99 Ways to Die And How to Avoid Them". We will explore a few of them. This is what Dr. Alker has said about her book, "Many of the deaths I write about are preventable through public health education. If enough people read this book, I do believe lives will be saved."

Stay tuned friends. We will start discussing some of her theories next. 

DIE YOUNG AS LATE AS POSSIBE

Anthropologist Ashley Montagu made the following comment, "The idea is to die young as late as possible." Confused? His remark refers to the value of maintaining good health as long as you possibly can. Perhaps we should pay more attention to his comment, even better pay more attention to our health. Studies show avoidable deaths in the United States are increasing.

Researchers from both Brown and Harvard Universities reported preventable deaths, including road accidents, vaccine-preventable diseases, infections, and conditions that could be caught early through screening, are rising in every state.

To make this personal, are you up to date on your vaccines? Do you visit your doctor when you notice a problem, or do you try to wait it out? Follow your doctors' recommendations for routine checkups and get an appointment at the first sign of a problem.

Remember, "The idea is to die young as late as possible."

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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. 

Kroger photo post idea from TOH 2025

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 OUT 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 to 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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