CUCUMBERS TO REDUCE STRESS

According to Indonesian investigators, nibbling on refreshing cucumber slices may be what you need for your rattled nerves. In addition, it could trim a few numbers off your blood pressure. One heaping cup a day is recommended. Remember on hot days or when you need to be hydrated, cucumbers are high in water content, too. Why do cucumbers help with stress? The investigators found that these three key minerals in cucumbers, potassium, magnesium and phosphorus, calm jangled nerves and relax tight muscles.

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BENEFITS OF ADDING NECTARINES TO YOUR DIET

If nectarines are not currently included on your food list, you might want to add them.  Nectarines are a good source of immunity-boosting Vitamin C, potassium - essential for blood pressure control, etc, and Vitamin A which is important for eye health.  When buying nectarines, pick ones that are fragrant and give slightly when lightly squeezed.  You can't go by color as there are many varieties of nectarines that look ripe when they aren't.  You can ripen a firm nectarine by setting in on the kitchen counter in a paper bag.

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!

#14 HEALTHIEST FRUITS - APRICOTS

Continuing on the list of healthiest fruits, we are now at number fourteen. Apricots, a fruit I have never enjoyed raw but love in jams, etc., is number 14. That's all I have to say about them so we will go to the quote from the health journal.

"Apricots may be small, but they are mighty. Loaded with important nutrients (vitamin C, vitamin A, potassium), they are also an excellent source of beta-carotene, a carotenoid that possesses antioxidant and anti-inflammatory benefits. Research reveals that high blood levels of beta-carotene may confer some protection against health conditions such as colorectal cancer."

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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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AVOCADOS ARE HIGH IN POTASSIUM

If you need to increase the potassium in your diet, you may want to eat more avocado. In addition to its' other benefits, most are surprised to learn that avocados have more potassium than bananas.

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BEANS ARE A DIABETIC 'SUPER FOOD'

One food a diabetic should eat often is beans. I try to eat beans in some form almost every day and they really help me keep my blood sugar under control. Pinto beans work best for me but garbanzo, kidney, etc all work well. In fact, nutritionists tell us that as little as 1/2 cup of any type beans will provide as much protein as an ounce of meat and approximately 1/3 of your daily fiber requirement. Other benefits we derive from beans are magnesium and potassium. If you are diabetic and beans aren't currently a part of your diet, perhaps they should be. Use them to top a salad, add to soups, use in casseroles, or just enjoy a good bowl of beans. Beans are a tasty way to help control your blood sugar.

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GOOD FOODS TO BOOST IMMUNITY

I think we all know Vitamin C is important to our immunity. Most of us have probably been told since childhood to drink orange juice, etc to fight colds and various other maladies. It is true that Vitamin C plays an important role in immunity but there are others we should consider, too. Researchers in the journal Food Science & Nutrition, found that folic acid, potassium and calcium are also important immunity boosters. Their findings found that citrus fruits, papayas, and kiwis strengthen immune cell response and antiviral activity.  They found that amino acid-rich milk and yogurt enhance the function of virus-fighting white blood cells and T cells. This could be good information to remember when we get into cold and flu season, although we should probably consider this in our everyday diet.

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INFORMATION ON BANANAS FOR DIABETICS

There is always confusion about whether or not diabetics can eat bananas. Personally, I eat them often and cook/bake with them all the time and I never have a blood sugar problem from them (yes, I am diabetic). I do, however, eat them just barely ripe and I only eat a small to medium one. I make banana bread but add cinnamon and nuts, both blood sugar stabilizers. I also make banana pudding using Splenda and I use the just barely ripe bananas in it.  Here are some facts from Amy Reeder, registered dietitian, about bananas.

• Bananas are a healthy way to get nutrients such as potassium, vitamin C, and fiber.
• Bananas do contain carbohydrates.
• Bananas are sodium-free, cholesterol-free, and fat-free.
• Counting the carbs in a banana is tricky because it depends on the size and the ripeness of each banana. This chart will help you figure the carb grams in bananas based on size:

6 inches or less: 18.5 grams

6-7 inches: 23 grams

7-8 inches: 27 grams

8-9 inches: 31 grams

9 inches or larger: 35 grams

• If a medium banana has 31 g carbs this would be the breakdown: 19 g would be sugar, 11 would be starch and that includes 3 g of fiber.
• Bananas are considered low glycemic index foods. A medium banana has a glycemic index of 51(anything under 55 is low glycemic). But as with carb grams, glycemic index numbers change with the banana depending on its ripeness. Check the chart that follows:

Medium fully ripe = 51 gi

Medium under ripe (still some green on peel) = 42 gi

Medium over-ripe (some brown spots starting to appear on peel) = 48 gi

• Plantains are members of the banana family. Plantains fall into the green banana category and are eaten cooked, usually fried.
• Note: Be cautious of dried banana chips as they usually have a higher sugar and fat content due to preparation. Read labels carefully and it you eat them, eat them with nuts.

BENEFITS OF CHIA SEEDS

 

 

HOW TO OUTPACE A STROKE

Did you realize that every 40 seconds someone in the United States suffers a stroke? This information came from the Centers for Disease Control and Prevention. The good news is about 80% of these strokes are preventable! Two major factors contribute, independently, to most strokes.  These two factors are high blood pressure and high cholesterol. (Not a good thing for me as I have both and a history of stokes in my family.) Philip Ades, M.D. cardiologist, stated, "Hypertension damages blood vessels and high cholesterol can cause the buildup of fatty deposits that narrow arteries. That information can be scary but there are ways to work toward keeping your arteries strong and resilient.

• Snack on walnuts. According to research at Brigham and Women's Hospital and Harvard School of Medicine, eating 1-ounce of walnuts at least once a week was associated with a 17% reduction risk of stroke. Walnuts are a good source of heart-healthy alpha linolenic acid, a plant-based type of omega-3.
• Balance your work-life. Working more than 10 hours a day for 50 days out of the year was associated with a 29% greater risk of having a stroke according to a French survey. It appears the chronic stress and on-the-job demands negatively impacts vascular function and possibly increases the inflammation in your body.
• Faster walking. Are you a tortoise when walking? The Journal of Sport and Health Science found in a recent review that those who walked at a faster pace (3 1/2 mph) had a 44% reduced likelihood of a stroke compared to the tortoise walker (1 mph). Walking speed is an indicator of your overall aerobic fitness and blood vessel function.
• More Bananas. For decades it has been recommended that we curb sodium to control hypertension or high blood pressure. It is now suggested that we increase our potassium intake while we cut back on sodium. Getting nearly twice as much sodium as potassium is associated with a 22% greater stroke risk according to research in the journal Clinical Nutrition while consuming more potassium lowers this risk. It is suggested you limit your sodium to 2,300 mg a day and aim for 4,700 mg potassium. 

HALIBUT IS AN ALL STAR FISH

Did you know that halibut is considered an all-star fish? This particular fish is called an all-star fish because it is loaded with protein, B vitamins, minerals such as magnesium, potassium, and selenium. It also contains the healthy omega-3 fatty acids. If halibut isn't currently a part of your diet, you should consider adding it as another "healthy" food!

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Disclaimer: This is a "Do as I say, not as I do" post. I do not eat any seafood as I just can't stand to taste it. My bad!

BAKED POTATO INFO

Let me start off by saying, "Diabetics Beware". Potatoes are high in starch which quickly turns into sugar in the body. If you choose to eat a baked potato, have it with a lean protein source rather than making it your whole meal.

Did you know that a small to medium simple baked potato seasoned only with a pinch of salt and a teaspoon of olive oil can supply you with heart-healthy potassium and magnesium, around 3 grams of fiber, and the important immune boosting B vitamins?

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NEED MORE POTASSIUM?

If you are on certain prescription drugs you may have a problem with your potassium level.  Here is a bit of information for you if you fall into that situation. Enjoy some pistachios.  Bananas are known as being rich in potassium but two ounces of pistachios provide more potassium than does a banana. It stands to reason that if your potassium level is too high, you might need to lower your intake of bananas and/or pistachios.

SOME BENEFITS OF BANANAS

Here are some facts about bananas of which you may not be aware.  Consider these facts:

• Bananas have 2Xs as many (good) carbs as an apple
• Bananas have 5Xs as much iron and vitamin A as an apple
• Bananas have 3Xs as much phosphorus as an apple
• Bananas are rich in potassium 
• Bananas have natural sugar
• Bananas are a great source of natural energy because of the rich amounts of vitamins and minerals
• Bananas can boost your mood because they contain mood-controlling  tryptophan
• A Banana at lunch is good for students as the potassium in bananas can boost brain power and alertness

These are just a few of the benefits of bananas you may not be aware of.  Unless you have an allergy or other health reasons why you should not, include bananas in your diet on a regular basis.

BASIL IS HEART HEALTHY

When we think about our diets, we often overlook spices and the health effects they can have on our bodies.  Basil is a perfect example.  Did you know that basil is rich in potassium and potassium is good for the heart?  Potassium is essential for controlling heart rate and blood pressure.  Including basil in your diet on a regular basis may help some troublesome cardiac symptoms such as hypertension and heart murmurs.  So go ahead and spice up your life with a little basil!

Tip: Do you have a problem with those pesky flies?  Grow some basil in your kitchen.  Flies hate the smell of basil!

Should It Be A Banana A Day to Keep the Doctor Away?

 

Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away.  Here we examine why.  The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts.  

If you are diabetic, you may have been told to only eat half a banana at a time.  Here is the reason why; a banana has twice the carbs as an apple and also more natural sugar.  So, beware of that if you are a diabetic.  But here is the good news, a banana has five times as much Vitamin A and iron and three times as much phosphorus as an apple. In addition, bananas are also rich in potassium. 

The banana a “super food” that is an integral part of a healthy daily diet regimen.

Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half.  Note: If you are a diabetic and you eat two bananas you had better workout for an hour and a half!

Bananas are also ideal for eating during that midday lull when you feel tired and sluggish.  Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine and/or sugar.

Would you believe bananas are a brain food?  Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. 

Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.  Bananas are one of the foods commonly recommended for anyone suffering with high blood pressure.

The above are just a few of the benefits of eating bananas.  Are bananas a regular part of your diet?

Note: some of the above information was gathered from LifeScript

HOW TO MAKE A HEALTHY GREEN TEA SMOOTHIE

I don't usually put recipes on this blog as I have 5 other blogs that feature recipes.  Today, however, I am making an exception.  I am always stressing the health benefits of green tea, as my regular readers know.  Today I am posting a recipe for a green tea smoothie that is chock full of good for you benefits.  This recipe makes 2 servings and each serving contains 32% of your daily values of potassium (people with high blood pressure take note!).  Each serving is also full of cancer-fighting catechins, and 72% of your daily values of vitamin-C.  This is a smoothie you need to try!

3 cups frozen white grapes
2 cups packed spinach
1 1/2 cups strong brewed green tea, cooled
1 medium ripe avocado
2 tsp honey

Make as you would any smoothie by combining in a blender.

Note: I think I got this from an Eating Well magazine several years ago.

EATING TO BATTLE FATIGUE

If you are fighting chronic fatigue, there are some things you can do at mealtime to help you in that battle.  

#1, don't eat heavy meals late at night.  Make breakfast your hearty meal to get your day off on the right start.  Avoid large meals at night which may tend to keep you from a good night's sleep.

#2, be aware of the foods you do eat.  Be sure to eat meals that are high in potassium, magnesium, and iron.  Be sure your meals are also high in the B vitamins as well as vitamin C.

Chronic fatigue is a hard one to overcome, I will be honest about that.  I battle it myself and it can be a real drag!  But by following the above guidelines you should start to notice improvement over time.