HOW ABOUT ORANGE FRUITS AND VEGETABLES?

Want to keep your eyes healthy? Be sure you have orange fruits and vegetables as part of your diet. Orange produce is high in vitamin A, lutein and zeaxanthin, all nutrients that help keep our eyes healthy. According to Kate Wilson McGowan, RD, "Studies show that lutein and zeaxanthin can delay the progression of eye-related macular degeneration and cataracts." And according to the American Academy of Ophthalmology, vitamin A helps keep our eyes moisturized and lubricated and can help us see better in low-light situations.

When food shopping, add some cantaloupe, carrots, oranges, persimmons, pumpkin, sweet potatoes, winter squash, etc to your cart or basket.

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THINK PINK AND RED FRUITS AND VEGETABLES

Our colors today are pink and red. According to Maggie Moon, a Los Angeles-based registered dietitian and author of The Mind Diet: 2nd Edition red and pink pigments indicate the nutrient lycopene. She continues by saying, "Lycopene protects cells from damage and may help prevent Alzheimer's disease, prostate cancer, and heart disease."

A 2022 review published in the International Journal of Molecular Sciences, consuming a serving of lycopene-rich tomatoes every day is associated with reduced risk of cardiovascular diseases.

When shopping at your favorite grocery store or market, add cherries, red bell peppers, strawberries, tomatoes, watermelon, etc. See the chart below for more ideas.

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'PURPLE PROTECTION' FRUITS AND VEGETABES

This is another in our series about various colorful fruits and vegetables. Today's color is purple. The color purple in fruits and vegetables may be a sign they provide resveratrol, a type of antioxidant that may help the heart. Per a 2021 review in the International Journal of Molecular Sciences, resveratrol may help delay the progression of plaque buildup in the arteries and improve blood pressure.

The anti-inflammatory resveratrol found in prunes, which are dried plums, may also help our bones. "Studies have found that eating about 5 prunes daily is associated with better bone strength among postmenopausal women," stated by Samantha Cassetty, RD.

When shopping at your local grocery store or market, consider adding some prunes, plums, grapes, eggplant, etc to your cart or basket. See even more options on the chart below.

'BLUE BOOST' FRUITS AND VEGETABLES

Today's post is another in how colorful fruits and vegetables can affect our health. So far this week, we have gone over yellow and green fruits and vegetables. Today we will feature blue fruits and vegetables. 

The following is a quote from Maggie Moon, RD. "Blue foods get their rich hues from anthocyanins, which fight free radicals and reduce inflammation. This may have a role in preventing Alzheimer's disease." 

A recent trial involving adults age 65 and older found that consuming wild blueberries daily for six months improved cognition, specifically speed of processing. The results were most impressive for 75- to 80-year-olds. More research in older adults shows supplementing with Concord grape juice and wild blueberry juice may improve cognitive function, too.

When shopping at your local grocery store or market, add some blue corn, Concord grapes, and/or blueberries to your cart or basket.

Concord grapes

'GREEN MACHINE' FRUITS AND VEGETABLES

Yes, here she goes again on green foods in our diets. Whether you like them or not, you really must have greens in your diet. Today we again discuss some of the reasons why you need them in your diet.

Both leafy greens and kiwi contain vitamin K, a nutrient needed for bone health. An added plus, leafy greens also contain nutrients that may help cognition. According to Samantha Cassetty, RD, "One study of adults age 58 and older found those who ate about a serving a day of leafy greens had the brainpower of people 11 years younger." Don't know about you, but that sounds good to this old lady.

Avocados may also improve cognition. A 2021 study published in Frontiers in Nutrition found that those who eat avocados had significantly higher cognitive scores than those who didn't eat avocados.

Emerging research links glucosinolates (compounds found in cruciferous vegetables such as cabbage and Brussels sprouts) with reduced risk of chronic disease, such as type 2 diabetes.

Next time you go grocery shopping be sure to add some avocados, broccoli, Brussels sprouts, cabbage, kiwi and/or leafy greens to your cart or basket. Your body will thank you.

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Info in this post from Samantha Cassetty, RD and the CDC

MUSHROOM AND COGNITIVE DECLINE II

We are continuing on yesterday's post on mushrooms and their role in preventing cognitive decline. As was pointed out in the last two posts, the information on these posts is from an article by Jerlyn Jones, MS, MPA, RDN. Lion's mane mushrooms are also believed to boost brain health. A small study done in 2023 in Nutrients on adults ages 18-45 found that a daily capsule containing a proprietary blend of lion's mane mushroom complex for nearly one month improved participants' speed and performance during different mental tests and stress levels were also reduced. The above-mentioned study used mushroom powder, but fresh lion's mane mushrooms provide another benefit for some, plant-based seafood flavor. Since this tender variety tastes similar to crab and lobster, you may want to try it in dishes such as stir-fries and risotto.

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MUSHROOMS AND COGNITIVE DECLINE I

Continuing yesterday's post about mushrooms, today we will talk about the brain and mushrooms. A study done in 2019 in the Journal of Alzheimer's Disease with 663 participants age 60 and older found those who ate at least 1 1/2 cups of mushrooms, such as oyster, shiitake, and white (button) mushrooms, per week had a 50% lower risk of early-stage memory loss, also known as mild cognitive impairment, known as MCI. MCI causes memory and language difficulties and is often correlated with subsequent development of Alzheimer's disease. 

All of the above information is from an article by Jerlyn Jones, MS, MPA, RDN. She suggests the following to get more mushrooms into one's diet; sauté mushrooms in olive oil and add to cooked lentils or quinoa for an easy side dish. Or add them to soups for rich flavor and to fight inflammation.

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MIX MUSHROOMS INTO YOUR DIET FOR HEALTH BENEFITS

According to Jerlyn Jones, MS, MPA, RDN, mushrooms are packed with powerhouse nutrients. Not fond of mushrooms? Slip them into to soups, casseroles, etc where they will hardly be noticed. If you are one who tries to stay away from or simply doesn't like meat, mushrooms are a good alternative. 

Several studies have shown that plant-based eating reduces inflammation and in turn protects our brains. And adding mushrooms, such as porcini, to your diet can further fight inflammation, thanks in part to the antioxidant ergothioneine (ERG). According to a 2023 review published in Nutrients. low levels of ERG in people age 60 or older may be a risk factor for age-related diseases, such as Alzheimer's and Parkinson's.

Tomorrow's post will further discuss mushrooms as related to diet and health.

Information in this post is from an article by Jerlyn Jones, MS, MPA, RDN in allrecipes.

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EAT FOODS THAT WILL SATISFY

Have you ever dieted or just tried to maintain your weight but were hungry again not long after eating? If the answer is yes, and it is for many, you probably ate the wrong foods. Not necessarily foods that were bad for you, just foods that don't satisfy. According to Alissa Rumsey, RD, a spokesperson for the Academy of Nutrition and Dietetics, each meal should contain foods that are rich in fiber, protein and healthy fats. She says, "These components are digested slower in our bodies, so we feel full longer." Those are foods that also prevent blood sugar spikes (especially important for diabetics) and subsequent crash, which causes feelings of hunger after eating. On the flip side, heavily processed foods ie boxed cereals, white bread, doughnuts, etc, deliver little in the power to make one feel full thus causing one to overeat.

Over the next few days, we will talk about foods with satiety power.

Not the best breakfast choice.

EAT YOUR LENTILS!

Lentils are such a healthy food and especially important for diabetics. If lentils are not a regular part of your diet, consider adding them. Even if you don't especially like them, throw a few into soups or onto salads to work them into your diet.

Lentils are loaded with fiber and with protein, both essential to a healthy diet. Some people shy away from lentils because they consider them too high in carbs. The good news is that around 40% of the carbs in lentils are fiber! And that causes a lower blood sugar response thus the reason lentils are important to a diabetic's diet.

According to the USDA (United States Department of Agriculture) one serving of lentils contains 15 grams of fiber and almost 18 grams of protein!

Note: Red lentils are quicker cooking, if you are impatient or in a hurry!

Note: This information is from Jill Weisenberger, RDN, CDE.

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DIAGNOSED WITH TYPE 2 DIABETES AND WONDERING WHAT TO EAT?

A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provides about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good number of antioxidants as well as vitamins and fiber.
5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic, so they won't snack too much on unhealthy snacks.
6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.

If you are having problems controlling your blood sugar, try adding more of these foods to your diet!

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KALE AND BAKED POTATO TOGETHER FOR A NUTRITIONAL PUNCH

You can improve your bodies absorption of the nutrients in these two foods by eating them together. The iron in the kale will be absorbed better because of the vitamin C in the baked potato, according to Bonnie Taub-Dix, RDN.

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START YOUR DAY IN A HEALTHY WAY

If you are starting your day with coffee and a pastry, a bowl of sugary cereal, or a platter of bacon and eggs try changing that to a healthy breakfast several days a week. According to Anne VanBeber, R.D. and a professor at Texas Christian University in Fort Worth, changing to a breakfast of 1 cup of oatmeal can reduce your fat and cholesterol intake by as much as 20%. Adding a slice of whole-grain toast can add more plant sterols to get your day off to a healthy start.

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SPICES HELP DIAL DOWN INFLAMMATION

Don't forget the spices when trying to lessen the inflammation in your body! Many of the spices so common in our kitchens have anti-inflammatory properties but turmeric has proven to be especially powerful However, basil, cinnamon, ginger, and oregano are also great for fighting inflammation. Turmeric stands out becaus of its main active ingredient which is curcumin. Curcurmin prevents certain molecules from entering cells thus activating genes related to inflammation. To get the best results from turmeric use it with black pepper to help with absorption and a healthy fat such as olive oil. Amy Gorin, M.S, R.D.N.  says, "The fat helps slow the rate at which the curcumin degrades, increasing the benefits."

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EATING TO CONTROL STRESS

Yes, what you eat can have an effect on your level of stress. Medical research has shown that low serotonin, the chemical in our brains that regulates emotion, may be the main cause of anxiety and depression. Nutritionist DeAnna D. Irving has said that the serototin levels in the body can be depleted by stress and poor health if one isn't eating right. Serotonin is not found in food but is released into the bloodstream after the digestion of tryptophan, Vitamin B or Omega-3 fatty acids. Feeling a little stressed out? Try adding some of the foods that have large amounts of the previously mentioned nutrients to raise your serotonin levels without medication. One such food is Spinach. Spinach has high levels of vitamin B6 which helps to increase both energy and serotin levels. When you increase your energy and serotonin levels that can lead to better moods and overall better health. Don't like spinach? Avocado, brown rice, green peas, and collard greens are also rich in vitamin B6.

We will have more posts on Stress and Nutrition this week.

EATING TO IMPROVE YOUR CHOLESTEROL NUMBERS

Are you one of the unlucky millions, like me, who have high cholesterol? If so you might think that eating low-cholesterol foods would be the best way to improve those numbers.  But you may not be right.  Lilian Cheung, D.Sc., R.D., director of health promotion and communication at the Harvard School of Public Health, stated the following: "Although it is important to limit the amount of cholesterol you eat, especially if you have diabetes, for most people dietary cholesterol isn't the villain it's been portrayed to be." She went on to explain that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet - not the amount of cholesterol you eat from food.

There are actually foods you can eat that help to lower your cholesterol level naturally.  Here are 7 of them:

• Oats. Studies have shown that eating 3 servings a day of the fiber found in oats may reduce total blood cholesterol.  It also lowers by 5% to 7% the "bad" LDL cholesterol that is known to clog arteries. "Soluble fiber binds to fatty substances in the intestines and carries them out as waste, lowering cholesterol," says Cheung.
• Wild Salmon. "An excellent way to get omega-3 fats, an important type of polyunsaturated fat that can improve blood cholesterol levels, is by eating fatty fish.  That includes wild salmon and sardines, two or three times a week, "Cheung says.
• Walnuts. Every time you eat walnuts or walnut oil, your HDL, or good cholesterol, gets a power boost and is better able to remove excess cholesterol from your body.  This information is from a June 2013 joint study between Tufts University, University of Pennsylvania, and Penn State.
• Legumes. Beans, chickpeas, and lentils are some of the most fiber-rich foods you can eat.  A half cup of black beans equals 8 grams of soluble fiber! The Academy of Nutrition and Dietetics recommends 21 grams of fiber daily for women and 30 grams daily for men. Studies have shown that a diet high in cholesterol-lowering foods, including legumes, led to an average drop of 8 mg/dL in LDL cholesterol.
• Olive Oil. "The types of fat in the diet determine to a large extent the amount of total HDL and LDL cholesterol in the bloodstream," explains Cheung.  According to Harvard School of Public Health, replacing carbohydrates with monounsaturated fats, like those found in olive oil, can boost levels of good cholesterol and lower the levels of bad cholesterol.
• Avocado. Research in 2010 by the Canadian Medical Association suggests that the monounsaturated fats in avocados can help lower triglyceride levels and LDL cholesterol levels. This can reduce your risk of heart disease.
• Kale. Steamed leafy greens, such as kale, collard greens, mustard greens, broccoli, and cabbage, deliver insoluble fiber, and kale is full of cancer-fighting antioxidants. Kale in particular delivers a super dose of vitamins K, A, and C.

Information for this article contributed by my healthcare company UnitedHealthcare.

DIABETICS AND REFINED FLOURS AND SUGARS

If you are a diabetic you have no doubt been told to avoid refined flours and sugars as they will raise your blood sugar levels.  Here is a little information I came across on that subject.  Thought this might be helpful to someone out there to know you don't have to take my word for it.  This is from the professionals!

Mark Hyman, author of the book The Blood Sugar Solution, states that refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems.  This causes a roller-coaster effect which then causes blood sugar to become unstable and insulin rushes to keep up.  This is not a good thing!

Jackie Mills, MS, RD, suggests looking at the whole meal instead of just individual ingredients. She suggests pairing carbohydrates with protein, fat, or fiber to help slow down the absorption process.  If you follow my blog, you know this is something I always recommend.  Sometimes it is not so much what you eat as how you combine the foods you eat.

 Avoid white bread, eat whole-grain breads, pastas, etc.

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BERRY TIME

It is the time of year when we see lots of good fresh berries at the markets.  Take advantage of these healthy berries for many reasons (often mentioned on this blog) but remember that berries are especially helpful in fighting off cancer.  According to Lisa Young, Ph.D, adjunct professor of nutrition at New York University, berries contain antioxidant compounds which may protect cells from damage linked to cancer.  They can also boost your immune system.

Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society, says, berries contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells. 

Berries also contain an abundance of vitamin C and fiber which are potential cancer fighters.

So, take advantage of berry season, but eat berries year-round.  Berries are one of the best things you can add to your diet.

AN EASY WAY TO SNACK HEALTHIER

Eating healthier is not hard or complicated.  There are so many easy simple ways to improve your diet and therefore your weight and your health.  Here is a really simple way to make an improvement in your snacking and that is key.  It is estimated that many of us get at least a quarter of our daily calories from our snacks.  And most of them are not healthy according to Registered Dietitian, Kate Geagan.  She recommends eating only one ingredient snacks such as fruits, nuts, etc. Combinations of one ingredient snacks such as trail mix, etc count as one ingredient items.  The key is to stay away from processed foods.  The more ingredients in a product, the more processed it usually is.  Processed foods are usually higher in fat, sugar, salt, additives, etc.  You don't need to put that into your body with your snacking. A small change that can make a big difference!

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EAT LESS PROCESSED FOOD AND MORE FRESH FOODS

NOTE: I realize that right now during this COVID-19 crisis we, especially those with families to feed, are buying and eating what we can get and maybe more processed foods because they will keep better. However, when possible it would be wise to follow this advice from Ms Ansel.

Very good advice from Registered Dietitian Karen Ansel:

"Highly processed packaged foods aren’t nearly as satisfying, because whole foods take longer to chew and digest," says nutrition consultant Karen Ansel, MS, RD. "So eating fresh foods like fruits, vegetables, lean meats and low fat dairy means you’re a lot less likely to overeat compared to a burger or pizza which you can wolf down in minutes."

Something so simple that could have a profound influence on your diet, thus on your weight and health!

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