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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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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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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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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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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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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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.

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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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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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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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!

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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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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