TOMATOES TO TAME INFLAMMATION

This is a repeat of a post in June. I wanted to get it back here with these foods that fight inflammation, in case you missed it earlier.

According to scientists in the journal Molecules we are 60% less likely to battle aches if our diets are rich in lycopene. Lycopene is the pigment that gives tomatoes their cheery red hue. Lycopene blocks the release of inflammation-triggering enzymes (COX-2 and TMF alpha) inside tissues. Tomatoes when cooked have more lycopene than do fresh tomatoes. That can make pasta sauces and other tomato-based sauces good for us. So, enjoy some lycopene meals when the aches set in.

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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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A COUPLE EASY WAYS TO LIGHTEN UP YOUR DIET

Note: This post was originally written in November of 2021 and basically referred to the new year when many would be concentrating on their weight. Now it is Summer and bathing suit weather, thus many of the same concerns.

It is that time when millions will be thinking about their diet. They will promise themselves they will eat healthier and that they will diet.  Almost everyone reading this has made a promise like that to themselves at some point in time.  And most of those promises didn't last through a month!  Forget the diet, my opinion on that subject is all over this blog.  But eating healthier is so easy, so good for your overall health, and will eliminate the need for dieting.  Over the next few days, I will touch on simple things you can do to lighten up your meals.  I don't believe in complicated, that is just not me.  So let's get started with one of my easy tips that can make a big difference and is sustainable over time.

Switch out all your current dairy products for low-fat ones.  That includes milk, sour cream, yogurt, evaporated milk, even ice cream products.  You will hardly notice the difference in taste and within a few weeks you won't notice it at all.  You do need fat in your diet but going low-fat on dairy will be okay. Eat more fresh fruits and vegetables which are available in your gardens or the Farmers Markets. These are just a couple of easy ways to eat a healthier diet this summer. As always, follow your doctor's advice over mine. People with certain illnesses or health needs especially must follow their doctor's advice.

WE AMERICANS NEED TO DO BETTER AT EATING FRUITS AND VEGETABLES

 According to the latest numbers (from 2019), the percentage of adults in the United States meeting fruit and vegetable recommendations is low. Here's the numbers and they are not good. In 2019, 12.3% of surveyed adults met the guidelines for fruit and 10% for vegetables. 

The 2020-2025 Dietary Guidelines for Americans advise adults should have 1.5-2 cups equivalents of fruits and 2-3 cup equivalents of vegetables daily. It is important to eat a healthy diet to support the immune function and to prevent obesity.

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ANOTHER BENEFIT IN EATING DARK LEAFY GREENS

I know many get tired of hearing about dark leafy greens. Having said that, here I go again on benefits of eating dark leafy greens. According to an article, last year I believe, in The American Journal of Clinical Nutrition, eating dark leafy greens may reduce bowel cancer risk. Researchers say these greens are high in folate, which is crucial for the repair of damaged DNA and to optimize immunity. Both of those factors contribute to a reduced risk of cancer. The researchers suggest 400 mcg, of folate daily. Some foods to eat are spinach, broccoli, kale, etc. Below is a good group of foods to choose from.

HAVE YOU THOUGHT ABOUT FRUITS AND VEGGIES FOR HYDRATION?

As I posted a tomato salad recipe on my diabetic blog this morning, I thought about how helpful tomatoes can be to helping one stay hydrated, especially in the heat of summer. A study in the American Journal of Clinical Nutrition found that two extra servings of fresh produce daily cuts the risk of dehydration. If you have trouble staying hydrated but you don't like or get tired of water, grab a fruit or veggie that has a high-water volume. Fruit and veggies contain gel water, a form of fluid that releases water into the body slowly and steadily to hydrate cells more efficiently than does plain water.

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HEALTHY FRUITS

I recently picked up a health guide in my oncologist's office. While reading through it, I found an interesting article on fruits and our health. I think we all know that all fruit is nutritious, but some fruits are more abundant in vitamins, minerals, fiber and protective compounds than others. The following is a quote from the article, "Filling up on blueberries, oranges, apples, and similar snacks can bolster your immune system and benefit your health in other ways, reducing your risk for heart disease, stroke, and certain cancers. Eating five servings of fruits and veggies a day is even linked to lower mortality rates, per a 2021 Harvard University study."

I plan to use the next few daily posts to go over the 15 healthiest fruits you can eat, ranked by scientists. Can you guess which is number one? You guessed correctly if you said blueberries! Tomorrow's post will go into more detail.

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WEIGHT LOSS AND VEGGIES

This is a weight loss tip that is very easy. One of the easiest weight loss tips is to eat more vegetables! However, there is more to that tip. We are talking raw, steamed, lightly sauteed etc. Drenching in butter, frying in unhealthy oils, etc can ruin the process.

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FOODS YOU CAN EAT UNTIL FULL - PART 2

Previously I posted a list of foods that are "negative calorie foods."  In other words, you use up more calories digesting these foods than they contain.  Remember this though, when you add fats, sugars, etc, you change the calorie count.  However, most of these foods are good without adding anything.  Here are some additions to the previous list:

•  Bananas
• Cabbage
• Cauliflower
• Cherries
• Grapefruit
• Grapes
• Melons
• Oranges
• Spinach

 Add these raw foods to your diet when you try to lose those holiday pounds. Bananas are an example.

TOO MUCH PROCESSED FOOD?

Many experts believe that up to 90% of the money we spend on food is for convenient processed foods. Processed foods are not usually balanced and generally do not contain adequate fiber and other nutrients. They also usually contain preservatives, artificial coloring and flavoring agents, and various other ingredients the body was not designed to deal with.

Natural foods are real food and carry their original life-supporting vitamins, minerals, enzymes, antioxidants and many other phytonutrients that can be lost in processing.

As best you can, it is best to buy fresh foods. While that is not always possible, in general it is better to go for frozen fruits and vegetables than canned, when you cannot purchase fresh or grow your own.

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A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.

 

NON-STARCHY VEGETABLES

Do you ever wonder what are some non-starchy vegetables? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

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FRUITS AND VEGGIES MAY HELP PREVENT A STROKE

Stokes can be very debilitating, and they usually strike suddenly. Canadian researchers found that women who added one cup of nutrient-rich fruits or vegetables to every meal cut their risk of stroke by as much as 37%. If you can't manage that, they suggested a can of V8 every day. They even stated that unless you are on a low-sodium diet choosing the low-sodium version isn't necessary.

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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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RED BELL PEPPERS

Red bell peppers are high in cancer-fighting carotenoids. When roasted the count is even higher. Like tomatoes, cooking concentrates these cancer-fighting compounds. Also, red bell peppers are some of the foods highest in vitamin-C.

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DAILY FRUIT AND VEGETABLE SERVINGS

Children over six years of age as well as adults, should be getting 5 servings of fruits and vegetables a day just to meet the minimum USDA recommended requirements. To help you know if you and your children are meeting that goal, below are some serving portion sizes. 

• 1/2 cup of cooked, canned or chopped fresh fruit and most vegetables
• 1 cup of raw, leafy greens such as kale, spinach, and other salad greens
• 1 medium tomato or 5 cherry tomatoes
• 3/4 cup juice
• 10 French fries
• 1/2 cup tomato or spaghetti sauce
• 1 medium apple, peach, banana, orange, 1 large kiwi-

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7 PLUS SERVINGS OF FRUITS AND VEGETABLES PER DAY!

We are often told to eat 5 servings per day of fruits and vegetables but a British study a few years ago found that by increasing our daily servings to 7+ we can live longer. By adding the extra servings, the researchers found that one can reduce the risk of early death by 42%. Love life and want to hang around as long as possible? Increase the fruits and veggies in your diet.

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FRUITS AND VEGGIES FOR TEENS

Research has shown that teenagers who stay away from junk food are less likely to suffer from depression and anxiety. Studies have shown that teens who ate at least two fruit and four veggie servings per day and stayed away from fast foods, sweets, and soda were less likely to show symptoms of mental health problems. Do the teens in your life a favor and help them to make healthy food choices.

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DR STORK'S PLANT COMBO FOR HEALTH

Dr Travis Stork, MD, has a recommendation regarding two healthy plant foods. The two are olive oil and tomatoes. When heated in the cooking process, these two Italian favorites, work to help the body absorb three times more plant-based lycopene. Lycopene is a compound that limits how much fat is stored in cells. Another benefit is that olive oil is the only monounsaturated fat shown to reduce stroke risks.

 

FOODS THAT SUPPORT LUNG FUNCTION

My late husband was an invalid due mostly to COPD, so I was always looking for ways to help him breathe easier. As his disease advanced there are still small ways to help him. I had always blamed years of smoking for his disease, which is true, but I never really considered his diet. I discovered that diets high in processed foods can impair the lungs. My husband had always preferred processed foods over fruits and vegetables and changing his mind at age 74 was not easy. Diets that lean heavily on fruits and vegetables not only reduce the risks of COPD but can improve the respiratory system in those who have it. I worked on this with my husband which did make his breathing easier, and I hope this information will help you eat to protect your lungs.

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