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.

SESAME OIL AND BONE HEALTH

According to a report in Science  Reports  sesame oil can build bone strength due to its phytoestrogen compounds. Phytoestrogens contain compounds that mimic natural estrogen. Our natural estrogen drops as we age. Those tiny little sesame seeds are also healthy. It is important to do what we can to keep our bones healthy so you might want to use some sesame oil and seeds in your kitchen.

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Watercress, Who Knew!

Who would think something as small as watercress could be so important? According to an article in the year-end edition of the Saturday Evening Post 2023, watercress is a superfood. In a study published by the CDC, watercress is officially the healthiest vegetable in the world! Researchers at William Patterson University analyzed 57 fruits and vegetables and ranked them on a 100-point scale. The ranking is based on their nutrient density. Watercress was the only veggie to earn a perfect score. Watercress was followed by Chinese cabbage, Swiss Chard, beet greens and spinach. All those foods listed made it on the CDC's list of powerhouse foods. How many of these foods are in your daily diet? Maybe once a week, or how about once a month? I think most of us would need to add them. Thank God I love spinach, last on the list and I do like Chinese cabbage. The article went on to say watercress is incredibly versatile and can be added to salads, sandwiches, soups, smoothies and more. So, no excuses, start working this powerhouse veggie to your life, for your health's sake, of course.

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HOW ALOE LOTION IS GOOD FOR THE SKIN

According to Dr. Michele Green, a board-certified dermatologist in NYC, the aloe plant is a humectant, which means it pulls water from the air deep into the skin to restore moisture levels. UV rays deplete skin of its natural hydrating oils which leaves the skin parched. Thus, the need to restore moisture to the skin. Aloe also has antioxidants to protect the skin's barrier. Also, it has vitamins, minerals and fatty acids which help strengthen nails. To use, buy a quality Aloe Vera skin lotion and apply to dry skin once a day after showering.

an example of a good aloe vera body lotion

FOOD SHOPPING TIPS

 I realize some of you probably use a grocery delivery service, and that is fine for you. But for me, I want to choose my own groceries. The number one reason is that I read food labels religiously. The other reason is that I like to pick my own produce. Below are a number of reasons why I like to do my own shopping for food.

• Start with a grocery list. During the week as you see things you need, add them to your list. When you get in the store, stick to your list unless there is a real bargain that you need or can use. Make your list our by department, ie dairy together, meats together, baking needs together, etc.
• When you shop, think about your or your family members health. Don't buy things you know you or your family shouldn't have. Example, I am a diabetic. I need to skip the cookie aisle, etc. the bakery, etc. Don't tempt yourself.
• Read the nutritional labels on foods! I cannot stress this enough. Use this information to help you be sure you are buying healthy, nutritional foods. Check fat, sodium, sugar and other things they may be helpful or harmful to your health. Scientists suggest that in general, omit items that have a lengthy ingredients list. A good rule of thumb is 5 or 6 items should be enough.
• At the deli counter, buy low-sodium, low-fat meats and low-fat cheeses.
• Be aware of what the packages say on the front. They are designed by marketers to pull you in. For instance, if says whole wheat or whole grains, that doesn't necessarily mean it's a whole-grain product. Look for the words, "whole grain" or "whole wheat".  If is says, "low carb" that doesn't mean it doesn't have sugar. And one that really irritates me is "sugar free". If it contains fruit or fruit juice, it is not sugar free. The fruit has a natural sugar. And natural sugar is better than granulated sugar, but it is not sugar free. Look for items labeled low sugar or better yet, no added sugar.
• Here is a really important one. Never go to the grocery store or market hungry. You will buy way more than you intended.

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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MORE ON BLACKBERRIES

I realize that back in March we went through the list of the 15 best fruits and blackberries were number 10. Here is a little bit of advice on how to purchase and store these tasty berries. When purchasing blackberries, look for berries that are plump and shiny. They should be a deep purple in color. To store the berries, lay unwashed berries in an even layer on paper towel-lined container. May keep chilled for two weeks. Enjoy these tasty, healthy berries.

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A FEW IDEAS ABOUT USING BROCCOLI

 

I love broccoli. It is tasty and healthy! There are other articles on this blog about the health benefits of this vegetable which is full of vitamin K, among things. This post is about some quick, easy, and healthy ways to enjoy broccoli.

• Cut broccoli crowns off the stems and save for another use. Peel the stems and cut into matchsticks. Turn the matchsticks into a tasty slaw.
• Did you know the leaves are also edible? Sauté for a dish that resembles collard greens.
• Steam small pieces of broccoli until just tender (2-3 minutes).  Place in greased muffin tins, beat some eggs and pour over the broccoli, add shredded cheese and around 12 minutes at 350-degrees.
• Make a tasty dish or snack by tossing florets with some olive oil, garlic salt and pepper. Place in air fryer and cook 8 minutes at 325-degrees, shaking after 4 minutes. Sprinkle with some grated Parmesan.
• Buy the darker heads. You can keep in the refrigerator for around two weeks.

ROSE OIL FOR BETTER SLEEP

According to an article in the journal Complementary Therapies in Medicine, researchers found that rose oil can help one drift off to sleep in ten minutes. They suggest placing a cotton ball with a few drops of rose oil on your nightstand before going to bed. The scientists say this works because the extract stimulates the parasypathetic nervous system to slow heart rate and prompt the release of calming brain waves, helping one to drift off into a deep sleep. This is good news as we are currently dealing with the longer days of summer here in the United States.

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ENJOY SOME CUCUMBERS TO SOOTHE MUSCLE STRAIN

According to Polish scientists eating a heaping cup of cucumber daily can soothe muscle strains.  These scientists said that cucumbers contain salicylic acid which soaks into immune cells, dialing down their release of pain triggering hormones called prostaglandins. Dealing with muscle strain? Try eating some cucumber instead of reaching for pain pills.

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