'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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DO YOU DRINK ALCOHOL?

Do you drink alcohol? If you do, you need to read the rest of this post. There are many reasons to stop drinking alcohol or to cut back on the amount. Here are a few reasons you may not have considered or even known. Alcohol can cause inflammation in the body and inflammation is responsible for a lot of health problems. Alcohol is known to increase inflammation in the intestines, disrupting gut bacteria. Alcohol can change brain structure and function. It can raise blood pressure and increase the risk of stroke and heart disease. Experts recommend no more than one alcoholic beverage per day for both men and women.

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YOGURT FOR ROSACEA FLARES

If you are one who deals with rosacea and those irritating flares, here is a tip for you. According to the Baylor College of Medicine adding yogurt to a daily smoothie can tame the red, inflamed skin that is a hallmark of rosacea. The scientists credit yogurt's probiotics with balancing the colony of bacteria in the gut (the microbiome), countering "bad" bugs that can trigger rosacea flares. How well does it work? How about this for proof, a National Rosacea Society survey found that 95% of respondents who make simple diet changes like this experienced fewer rashes. It would surely be worth a try. 

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TEA

Reposting this article from 2011.

Staying hydrated and drinking plenty of liquids is important to our overall health. Tea is a great beverage choice as it basically has no carbs, protein or fat. It is tasty, is a natural source of amino acid and antioxidant catechins. It is available in several forms and is tasty both as a hot drink or iced. Note that we are talking about true tea here. Herbal teas usually contain no actual tea leaves but infusions of fruit and/or herbs. Therefore, this post is not about herbal teas.

True tea comes from the Camellia Sinensis evergreen plant commonly known as the tea bush. The tea bush grows mainly in tropical and sub-tropical climates. This plant or tree prefers acidic soil and requires an annual rainfall of at least fifty inches. Camellia Sinensis plants can grow into trees but are usually kept cropped to about waist height to make cultivation easier. Only the leaves from the top 1-2 inches are picked. Many of the top-quality teas, such as darjeeling, are picked from plants grown at elevations of about 5,000 feet. This causes the plants to grow slower thus acquiring a better flavor.

There are four basic types of true tea common to us today. They are black, green, white and oolong. Each is unique but they all come from the same source. The difference occurs in the processing. Briefly, here is a description of each type and what makes it unique. Green tea leaves are unwilted and unoxidized. White tea leaves are wilted and unoxidized. Oolong tea leaves are wilted, bruised and partially oxidized. Black tea leaves are crushed and fully oxidized. Because of the oxidation process, white and green teas have a higher concentration of the antioxidant catechins.

Proper preparation also differs for each of the tea types. For black tea, boiling water should be used. Many of the active substances in black tea won't develop at lower temperatures. This is the most common mistake made when brewing black tea! For optimum results, black tea should be brewed about 4 minutes and never longer than 5 minutes. Longer brewing will cause the tea to taste bitter.

Green tea should be brewed at a lower temperature, approximately 180-185 degrees which is below the boiling point. Hotter water will burn the green tea leaves causing a bitter taste. When brewing green tea, it is best to pre-warm the mug or teapot you will brew in. This will keep the tea from cooling immediately before it is fully steeped.

Oolong tea should be brewed at about the boiling point in a pre-warmed mug or pot. For oolong tea, it is best to use spring water. The minerals in the water tend to bring out more of the flavor in the tea. High-quality oolong tea leaves can be brewed several times. It actually improves with reuse. Many believe the third brewing actually produces the best tea.

To keep your teas fresh and flavorful, store them in a dry, dark, cool place inside an airtight container.
The health properties of tea are constantly in debate. Many believe drinking tea will help to prevent heart disease, cancer, diabetes, etc. One thing we know for sure is that tea contains both antioxidant and amino acid properties. It also doesn't add to our daily carb, protein or fat and calorie count when drank in it's natural state without adding sugar, milk, etc. And it tastes good. If you aren't currently a tea drinker, become one. It sure won't hurt you and it just might be healthy for you. Note that tea is not recommended for someone who is dehydrated.

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COFFEE IMPROVES BODY'S RESPONSE TO INSULIN

Coffee contains antioxidants and magnesium which can help improve your body's response to insulin.  Studies show that drinking 6 cups a day may reduce the risk of getting diabetes by 30%.  But drink that black, leave out the cream and sugar.  Six cups is a lot, so drink decaffinated.  Don't want six cups (that's cups, not mugs!), even a moderate amount should be helpful.  So, if, you are at risk for diabetes, have a cup of Joe.

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IMPORTANT INFORMATION ON FRUIT JUICE (ESPECIALLY IMPORTANT FOR DIABETICS)

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

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

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

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THE WHOLE FRUIT OR THE JUICE?

Fiber is very important to our diet and there are many articles on this blog talking about that. So think about the following, if you aren't getting enough fiber.

To increase your fiber intake, eat the whole fruit. By the time fruit becomes juice, almost all the fiber has been removed.

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BREAKFAST SMOOTHIE

This is a recipe I posted on this blog back in 2011.  I often get requests for healthy smoothies so thought I would post this again.  This is not meant to be the beverage with a meal. I do not promote smoothies for diabetics but to each his own.

This recipe is okay for most diabetics and those watching their insulin levels because of its good protein to carbohydrate ratio.  It is high in carbs but has way over the 1/3 as many proteins as carbs diabetics should maintain. You know your body and how this might work or not for you.

1 cup fat-free milk*
6-oz fat-free plain yogurt**
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
dash of ground cinnamon

Pour milk into a blender container; add the yogurt, walnuts, flaxseed meal, and blueberries.  Sprinkle ground cinnamon over top.  Blend for 15 to 20 seconds until smooth.

*May substitute equal amount of low-fat calcium enriched soy milk.
**For diabetics it is best to use plain Greek yogurt. Note that will change the nutritional numbers.

Yield: 1 serving
384 calories, 22 g protein, 45 grams carbs, 6 g fiber, 16 g (1 saturated) fat, 7 mg cholesterol, 232 mg sodium

If low on potassium, use a banana instead of blueberries or add half a banana to the above.  Remember that changes the nutritional numbers!

SUGAR IN FRUIT JUICE

If you are a diabetic or just someone who watches the sugar content of what you eat or drink, read the nutritional label on all juices. So many juice beverages today are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, it is the natural sugar of the fruit. Many of the others are often loaded with additional sugar. For example, if the nutrition label on your juice says, sugar, "fructose" or "high fructose corn syrup" you know you are getting added sugar. Be very careful with juices! It is actually better, especially for diabetics, to eat the fruit rather than have the juice.

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ADD LEMON TO GREEN TEA

Green tea is known for its health benefits (see articles on this blog). Research has that adding a squeeze of lemon juice to your cup of green tea allows your body to absorb more of its protecting catechins. The experts tell us the lemon's vitamin C prevents the catechins from being degraded during digestion. This allows more of the powerful antioxidants to be absorbed by your body's cells. Lime or orange juice may be substituted.

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NO TO SODA, POP, SOFT DRINKS OR WHATEVER YOU CALL IT

Do not drink sodas on a regular basis but substitute water with a slice of citrus such as lemon, lime or orange. Even a slice of cucumber is a good idea. According to the American Heart Association, drinking two or more sugar-sweetened beverages a day may expand a woman's waistline and increase her risk of heart disease and diabetes. This was stated in a symposium to women but should be applied to men, too.

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BLACK TEA AND TYPE 2 DIABETES

According to a study reported in the British Medical Journal a couple years ago, the more black tea a nation consumes per capita, the fewer cases of Type 2 diabetes they report. Another reason to add black tea to your diet!

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HOW MUCH CAFFEINE IS SAFE?

According to the Mayo Clinic, up to 400 milligrams of caffeine per day appears to be a safe amount for most healthy adults. Here is a little something to help you figure out how much you are getting:

• 8-oz brewed coffee = 95 to 200 mg
• 8-oz single-serve brewed coffee = 75-150 mg
• 8-oz black tea = 14-70 mg
• 12-oz diet cola = 23-47 mg

Be careful of energy drinks as the amount of caffeine in them varies.

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NOTE TO SMOOTHIE DRINKERS

For all you out there who are so proud of yourself for drinking smoothies. Beware of how much sugar, etc is in your smoothie and be careful of the amount you drink. Did you realize that a 6-oz smoothie is considered a snack while a 12-oz smoothie is considered a meal?

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LOSE INCHES WITH GRAPEFRUIT JUICE

Researchers at Vanderbilt University found it is possible to shed 2-inches from your waist by drinking a cup of grapefruit juice a day. In their study, those who enjoyed the sip before meals ate 600 fewer calories a day. The reason? Grapefruit juice is packed with healthy nutrients that boost satiety.

The downside is that grapefruit juice can cause problems with certain medications. If you have questions, speak with your doctor before drinking the juice daily.

BEVERAGES TO DIAL DOWN INFLAMMATION

Yesterday I wrote about some vegetables that can help "Dial Down" inflammation. Today is about beverages that do the same. There is always talk about food when diets or eating healthy are discussed but what we drink can be as important as what we eat. So today we will feature coffee and tea. Both coffee and tea contain antioxidants that fight cellular damage that can lead to inflammation. A couple of days ago I posted about inflammation and some of the problems it causes so it is important to know the foods and beverages that help to slow it down and thus limit the problems. Coffee and tea are both helpful in slowing down inflammation, but green tea is particularly good in this respect. Green tea is loaded with EGCG, an anti-inflammatory compound known to have both cardio and neuro protective benefits. Add a dash of cinnamon and you up its antioxidant and anti-inflammatory benefits, according to Amy Gorin, M.S, R.D.N, in NYC.

Try relaxing with a cup of green tea and help fight inflammation in two ways, relaxing and drinking an antioxidant loaded beverage. Sounds like a good idea to me.

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KICK START YOUR METABOLISM WITH THIS?

When I was a kid, I loved spending the night next door with my grandparents. And one of my favorite treats was breakfast the next morning. My grandmother never drank coffee or tea but had a cup of hot water every morning with breakfast. When my dad found out I was drinking a cup of hot water with a teaspoon of sugar for breakfast, he was not pleased! Imagine my surprise when recently reading a medical report that said to start your morning with a cup of hot water and lemon to rev up your metabolism for the day! If only grandma had known to add lemon! Have a sluggish metabolism? Try some hot water and lemon.

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SAY "NO" TO SODAS

Learn to say no to soda and quench your thirst with water or unsweetened teas. In November of 2011 researchers found that sweet sodas are especially risky for women (but not good for men either). A University of Oklahoma study of 4,166 women aged 45 and older found that those who drank two or more sugar-sweetened beverages a day were nearly 4 times as likely to develop high triglycerides as those who drank one or less. These women also had larger waist sizes and were more likely to develop impaired glucose levels. Yes, you will be healthier if you drink less sodas and more water and unsweetened drinks!

 

SOMETHING TO THINK ABOUT

Are you a coffee drinker, or even tea? If not, you might want to consider this. Research in the Journal of Alzheimer's disease found that a daily cup of coffee can reduce your risk of Alzheimer's by as much as 65%. The reason? The caffeine in coffee increases blood flow to clear out memory-hampering toxins. Obviously, decaffeinated is not included in this.

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ADD CLUB SODA TO FRUIT JUICES

Fruit juices are loaded with sugar. Read the labels as many have sugar added and juices are concentrated natural sugar from the fruit.  Make a refreshing drink by adding calorie-free club soda to fruit juice and serve over ice. This will not only give you a sparkling beverage, it will reduce the calories in the drink.

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