MARINADE MEATS TO LESSEN AGEs

Following up on the last post about AGEs: Research from Mount Sinai School of Medicine suggests marinating meats such as beef, pork and chicken in a lemon juice or vinegar-based marinade for an hour lowers their AGEs by up to 63%. This is important because AGEs form when high protein foods are cooked at high temperatures. According to the researchers the acidic ingredients blunt the chemical reaction that creates AGEs. Another good idea is to add oregano and garlic to marinades as both herbs have the ability to inhibit the formation of AGEs. 

PS - I recently posted a recipe on my diabetic blog that has a recipe for a marinade that helps cut down on AGEs. It is titled Grilled Oregano-Dijon Chicken, if you are interested in checking it out.

ARE YOU FAMILIAR WITH AGEs?

We are not talking about your, or my, age. We are talking about AGEs as a sneaky health sapper! AGEs are Advanced Glycation End-products or harmful compounds formed when proteins or fats combine with sugars in the bloodstream. This process, called glycation, can contribute to various health problems associated with aging and disease. AGEs are often implicated in such health problems as Alzheimer's disease, diabetes, kidney disease and atherosclerosis. By lowering your levels of AGEs, you may reduce your chances of depression, heart disease, diabetes, and more. Recent research has also suggested that it may lower risk of breast cancer by 43%. Tomorrow we will post some ways we can work to lower the AGEs in our bodies.

file photo - Good health promotes happiness.

SHOULD YOU EAT PEPPERS RAW OR COOKED?

 You will get the most benefit from peppers if you eat them raw or lightly steamed. If you want, they may be cooked over low heat for a brief period. In a study, grilling green bell peppers for only 7 minutes cut the amount of the cancer-fighting luteolin by 40 percent.

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LET THOSE PEPPERS RIPEN

 Let peppers ripen to get the most from them. The vitamin C levels, antioxidant levels, as well as the carotenoids levels rise as peppers mature. Carotenoids are the beneficial red, yellow and orange pigments that include beta-carotene, lycopene, etc. How to know when a pepper is fully ripe? A pepper that is fully ripe will have deep color, feel heavy for its size, and feel nearly firm to the touch.

HOT PEPPERS AND ANTIOXIDANTS

 Do you like eating hot peppers? If you enjoy peppers in your diet, good for you. Did you know the hotter the pepper, the higher the antioxidant content? Be sensible when eating really hot peppers and it would probably be a good idea to keep a glass of milk or ice water nearby.

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EASY SAFE HOMEMADE BUG SPRAY

I got this off the internet several years ago. It had great reviews and comments then and continues to be a favorite post.:

Soak orange peels in vinegar for two weeks in a sealed mason jar. Then pour the vinegar into a spray bottle. Use for cleaning or bug spray. This is great for ants!

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FOLIC ACID AND THE LUNGS

Smokers should eat their green leafy vegetables.  As was mentioned earlier on this blog, these vegetables contain the compound folic acid known as folate.  Studies have shown that smokers who took fairly high doses of folic acid had much less lung cell damage than those who didn't.  Don't wait for the damage to be done.  Make green leafy vegetables a part of your everyday diet!

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WOMEN AND CARBS

Studies show that women who eat diets high in the 'wrong' carbohydrates (white bread, crackers, soda pop and white rice for examples) have double the risk of heart disease than the women who only eat them occasionally.  That is not a good thing!  If you are guilty, promise yourself to change your dietary habits immediately.  Start out with small changes such as no longer buying white bread or white rice.  Only purchase whole-grain breads and start using brown rice.  It is easy to switch to white whole-wheat bread as the change isn't as drastic. This bread is just made with white wheat rather than the red wheat which is bleached to produce "regular" white bread. Add more lean protein to your diet and start out by replacing one soda pop a day with a glass of water.  It really isn't hard to make these potentially life-saving changes to what you eat on a regular basis.  Remember, these changes could save your life later.

Note:  While the studies I looked at were only done with women, it is much better for men and children to make these changes, too. So why not make these changes for the whole family?

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CAN EATING PEPPERS MAKE YOU HAPPY?

Actually, the answer may be yes. As the body starts to feel the burn of hot peppers, it releases endorphins attempting to cool the body. Endorphins are naturally occurring hormones that make us feel good.

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WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber, which is found in plant-based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:

1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.

Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):

• Managing weight - fiber helps to make us feel fuller and more satisfied therefore we will do less overeating at meals and less snacking.
• Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
• Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.

We should strive for 20 to 35 grams of fiber a day. 

File Photo of Some High Fiber Foods