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. 

Kroger photo post idea from TOH 2025

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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ANTI-COLORECTAL CANCER LIFESTYLE

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

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

Note:  To be continued tomorrow.

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DIABETICS AND DIET

The best weapon in your arsenal to fight your blood sugar and maintain weight control is a healthy diet. I talk to people all the time who say, "But I eat healthy." That may be true, but do they eat 'diabetic healthy'? There is a difference. If you have been diagnosed with diabetes it is as important to know how to combine the foods you eat as it is to eat something 'healthy'. No matter what you eat, be sure your protein to carb ratio is good. Over the course of a meal, you should be getting a ratio of at least 1/3 as many proteins as carbs (even healthy carbs).  And be sure to include fiber!

Here is an example:
I have people say, "I had a healthy meal of spaghetti and a salad. I even left off the garlic bread." Okay, let's look at that and assume we are talking about a traditional spaghetti meal. Was that a whole-grain pasta? If not, your blood sugar will go up. Did you use a sugar-free sauce? The amount of sugar in pasta sauces varies greatly. A small amount of lean ground beef or meatballs in the sauce is also helpful for added protein. What kind of salad did you have? It should consist of mixed greens, a sprinkling of kidney or garbanzo beans, and some nuts or seeds. You should go easy on the dressing, and it should be sugar free. If you eat this same meal with regular pasta, your sauce has sugar, you have things you shouldn't on the salad and the dressing has sugar, you have not eaten a diabetic healthy meal.  You can also see from this example why it is important to be careful when eating out. You can almost be guaranteed that if you eat that meal in a restaurant it will not be made with whole-grain pasta or sugar-free sauce. 

The next time you sit down to enjoy a meal really look at what you are eating. Look at each item and ask yourself if you are meeting 'diabetic healthy' guidelines.

CHOOSE SNACKS THAT INCLUDE PROTEIN + FIBER

Dr. Melina Jampolis, an internist specializing in nutrition for weight loss and disease prevention suggests our snacks should include protein plus fiber. She has stated that protein and fat trigger the release of hormones in the gut that keep us feeling satisfied for hours. Protein also puts the brakes on the body's insulin pump and we know that high levels of insulin can lead to tummy fat. Fiber slows digestion, another key to feeling full. Dr. Jampolis says that many high-fiber carbs such as oatmeal, fresh fruits and veggies are water-rich which means we get to eat a bigger serving for fewer calories!  Below are some of her snack combo suggestions:

• hummus and nuts + carrots or whole-grain crackers
• a hard boiled egg + 1/2 cup grapes
• a packet of instant unsweetened oatmeal with cinnamon and chopped nuts
• a cup of low-fat Greek yogurt + a cup of your favorite berries
• 1/2 cup high-fiber cereal with skim milk
• a 100-calorie pack of almonds + a kiwi

Remember snacks should be no more than 200 calories!

This 2014 post is still good advice.

DID YOU KNOW?

 

LEGUMES FOR SATIETY

Legumes which include beans, lentils, peas are good for you. According to nutritionist it should go without saying that a diet geared towards quashing hunger and overeating should include a daily dose of them. Researchers at the University of Toronto did a review of some studies and confirmed that beans and their counterparts can bolster satiety by up to 31%.  It is suggested one eat a veggie-laced bean salad to take advantage of the legumes' fiber and protein hunger-fighting effect. Research shows plant-based protein can be just as effective at bolstering satiety and prompting weight loss as does animal-based protein.

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.

ORANGES TO PREVENT HEART DISEASE?

HEART DISEASE IS THE #1 KILLER OF BOTH MEN AND WOMEN IN AMERICA!

One thing you can do for yourself as well as your family to help prevent heart disease is to add oranges to your diets.  If you have young children, it is important to serve them healthy meals from the very beginning!

We often think of oranges as a source of vitamin-C but they are so much more. They help to reduce blood pressure, cholesterol, and heart failure so why wouldn't you add them to your diet?  And while orange juice is good, eating the orange is healthier.  Check out the following information about the properties of oranges and their affect on the heart:

• Soluble fiber pectin - acts like a giant sponge, sopping up cholesterol in food and blocking its absorption - just like a class of drugs known as bile acid sequestrants.
• Potassium - helps to counterbalance the salt in your diet, helping to keep blood pressure under control.
• Citrus pectin - helps neutralize a protein called galectin-3 that causes scarring of heart tissue, leading to congestive heart failure.

Peter Muntendam, MD, of BG medicine in Waltham, MA, says research has shown that 20% of Americans over the age of 50 have galectin-3.  A study in 2009 showed that a diet high in fruits and vegetables decreased the risk of heart failure by 37%!

You will notice that 2 of the 3 bullets above are about pectin.  Since pectin is found in the pulp and pith, if you buy orange juice you should buy it with pulp.  Even better, as mentioned earlier, eat the orange!

FIBER NEEDS

No one seems to know exactly what makes fiber work so well in our bodies.  But all the experts seem to agree that the average American needs to eat two or three times the amount of fiber they are currently eating.  High fiber foods include fruits, vegetables, legumes, nuts, and grains.  Be sure you are including these foods in your diet every day! 

You will increase your daily fiber intake by eating more whole fruit and less fruit juice, green vegetables instead of or with french fries, legumes daily which is not hard as they can be included in salads, soups, etc.  You do not have to eat a bowl of beans every day!  And change out the white bread in your home for whole-grain breads. If you need to make the change gently, start first with white whole wheat bread. It is whole grain that is made from white wheat instead of the bleached red wheat (wheat used in regular white bread). Also, change out all your pastas for whole-grain pastas.

You don't have to make a lot of big changes at once.  Make gradual changes and see how easy it is.

 

APPLES

  

Oranges and Cholesterol

Did you know that oranges may help to lower blood cholesterol? They contain terpenes that reduce serum cholesterol levels, and they are high in LDL-lowering fiber.

AVOIDING CONSTIPATION

There are natural ways to help prevent that embarrassing problem of constipation.  Digestive tract and stomach problems are very pervasive, but no one wants to talk about them.  So here is a little free advice.  You can help to keep your digestive system working by getting enough fiber and magnesium.  We all know that fiber adds bulk that makes it easier to eliminate waste.  But did you realize the magnesium is Mother Nature's muscle relaxant which tends to keep things moving along and it also tends to attract water which hydrates the stool.  According to Dr. Gerald E. Mullin, associate professor of medicine at John Hopkins University School of Medicine, getting enough fiber and magnesium in the diet can prevent constipation in most people.  However, if constipation becomes a serious issue, you should always check with your doctor.  There could be a more serious problem involved. Dr. Mullin suggests including these foods rich if fiber and magnesium to your diet on a regular basis: spinach, squash, broccoli, basil, and almonds.

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#9 HEALTHIEST FRUITS - CHERRIES

Continuing with the fifteen healthiest fruits, we have reached number 9, cherries. I have never thought I was big on fruits until I started these posts. As I write about each of these fruits, I find myself thinking, "That's one of my favorites" As I add cherries to my list of favorites, I am coming to realize I enjoy fruits much more than I realized. Having said that, I will quote the health journal on cherries, another one of my favorites.

"Cherries come in a wide variety of sweet and tart versions, and all of them are packed with health-protective substances. This stone fruit contains powerful polyphenols such as anthocyanins, catechin, and epicatechin, and it's known for its antioxidant properties, too. Because cherries are high in anti-inflammatory compounds, research suggests that consuming them may reduce your risk for several inflammatory diseases, including arthritis, heart disease, and certain cancers. Cherries are also a solid source of fiber, vitamin C, and potassium."

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#8 HEALTHIEST FRUITS - PEACHES

Continuing the posts on the healthiest fruits, brings us to number 8, peaches, another one of my favorites. Without further chatter from me, here is the quote from the health journal I got from one of my doctors' offices.

"Though peaches are commonly consumed in pies and jams, it's best to enjoy them in their whole, raw form: Research shows that fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products. (FYI: The peels have a greater concentration of minerals and polyphenol antioxidants than the pulp. In fact, some studies suggest that peels have up to 27-fold higher antioxidant activity than pulp.) Peaches are also a good source of nutrients such as vitamin C, Vitamin A, potassium, and fiber."

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#7 HEALTHIEST FRUITS - GRAPEFRUITS

As we continue looking at the healthiest fruits list, we come to number seven, grapefruits. For most people, you either love or hate grapefruits. However you feel about them, read the information below which is directly from the healthiest fruits list from a health journal I picked up in my oncologist office.

"Adding a cup of grapefruit segments to your breakfast will cover nearly 100 percent of your daily requirement for vitamin C, and support the health of your skin, heart, and immune system. Grapefruits are also rich in flavonoids such as naringin and naringenin, which may have anticancer properties."

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#6 HEALTHIEST FRUITS - AVOCADOS

 Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.

"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."

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#5 HEALTHIEST FRUITS - APPLES

 Does anyone else remember hearing, "An apple a day keeps the doctor away."? That seemed to have been an important saying during my young years. Therefore, I was surprised to see apples at number five on this list. Following is the direct quote from the health guide I picked up in my oncologist office.

"These delectable fruits are high in soluble fiber, which promotes healthy blood lipid levels by decreasing the absorption of cholesterol in the digestive tract and increasing excretion. A 2020 review found that consuming apples is an effective way to lower your blood pressure, reduce total and LDL cholesterol levels, and lessen inflammatory markers, all of which helps guard against cardiovascular disease. Eating one small-to-medium-sized apple a day (about 100 to 150 grams) can support heart health, the review's research said."

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#4 HEALTHIEST FRUITS - RASPBERRIES

Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list.  Below is the quote from the Health Guide list I picked up in my oncologist's office.

"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount.  Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."

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