GETTING THE MOST OUR OF VITAMIN C FOODS

Some of the foods richest in vitamin C are kale, broccoli, Brussel sprouts, baked potatoes, red and green (especially red) bell peppers, strawberries and citrus juices.

Vitamin C is easily destroyed by oxygen and heat so beware of vitamin C supplements that are heat processed rather than cold processed. You could just be wasting your money.

Vitamin C is water soluble allowing it to seep out during cooking. Here are some tips to help you get the most vitamin C from foods.

• Eat fruits and vegetables raw or minimize cooking time and liquid. Stir-frying and steaming are preferred methods of cooking.
• Store in the refrigerator.
• Cut into large pieces instead of small or diced pieces. This minimizes exposure to oxygen.
• Cut just before eating when possible.
• When mashing potatoes, leave the skins on. Also add a little of the cooking liquid.
• Add vitamin C rich foods too casseroles. Some of the vitamin C will seep into the other ingredients.

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EGGS = ANTIOXIDANT

I don't know about you, but this little statistic surprised me.  According to a study from Food Chemistry, 2 cooked egg yolks have the same antioxidant power as an apple!  I still recommend eating the apple, but if you are one who eats more eggs than apples, you are still getting some good antioxidant power.  And there is no doubt about the benefit of antioxidants on the body!

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MILK IN THE MORNING

Do you enjoy a glass of milk in the morning? Unfortunately, I do not as I don't like milk. 😔 Scientists have reported in The American Journal of Clinical Nutrition that fluid losses were lower in those who drank milk compared to those who drank other beverages including water, orange juice, coffee or tea. They went on to say that drinking a glass of milk in the morning can prevent dehydration for up to 4 hours. The experts tell us the fats and protein in milk help the beverage stay in the stomach longer. Just a tidbit for you to consider.

QUOTES FROM DR KENNETH COOPER

Kenneth Cooper, MD, who turned 95 two days ago, -founder of the world-renowned Cooper Clinic in Dallas Texas, stated, "In 1968 when my first book Aerobics was published, and in 1970, when I founded The Cooper Aerobics Center in Dallas, preventive medicine was still a new concept.  I wanted to help move medicine away from a strict emphasis on disease treatment toward disease prevention through exercise, diet, and stress control." 

We owe thanks to Dr. Cooper for awakening awareness in all of us to not only exercise but how our diet can help or hinder our overall health.  He continued on to say, "From the beginning, we emphasized aerobics and nutrition.  The two go hand in hand.  Not that it's always easy to eat right or to change ingrained habits - our busy lives put our nutrition at risk.  We grab food on the run without thinking about what we are putting into our bodies.  When we do try to eat better, we are often confused about what we should eat."  Dr. Cooper's last statement there is why I started this blog.  My goal is to help us all, yes - me as well as you, - learn to use food to help our bodies be healthy working machines.

 "A sensible and well-informed approach to eating is essential to good health."  by Kenneth Cooper, MD

The late Dr Cooper

Dr. Cooper's story is amazing. You might want to check it out sometime.

AVOID WHEN TRYING TO REDUCE INFLAMMATION

There are many foods on the list to help bring down inflammation and you will find many posts about them but sometimes it's easier to know what to avoid when dealing with inflammation. Below is a list to help you know what it is best to avoid when fighting inflammation:

• Alcohol
• Fatty cuts of red meats
• Fried and greasy foods
• Processed meats (bacon, hot dogs, lunch meats)
• Sugary drinks (think energy drinks, fruit juice, soda, etc)
• Ultra-processed carbs and sweets

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SOME TELLTALE SIGNS OF INFLAMMATION

The past couple of posts have been about inflammation. Inflammation that hangs around and won't go away is chronic inflammation and it can cause a lot of problems. If the following symptoms hang around and you or your doctor can't find out why, ask your doctor to do blood work looking for inflammation:

• Fatigue
• Chest pain
• Achy muscles
• Achy joints
• Skin rash
• GI problems such as diarrhea and constipation 
• Headaches
• Weight gain

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DIFFERENCES IN ACUTE AND CHRONIC INFLAMMATION

Following up with yesterday's post on inflammation, here is something to think about. More than half of all deaths are thought to be attributed to diseases related to inflammation. However, our bodies can't function without inflammation. It is the body's first line of defense in healing injuries and fighting off infections. Doctor Sadiya Khan, M.D. a professor of Cardiology at the Northwestern University Feinberg School of Medicine in Chicago, describes it this way. "If you come down with a cold or a bacterial infection, this process happens inside the cells and tissues, where you usually can't see it.

This immediate response to a trigger, known as acute inflammation, is meant to be short-lived. After the white blood cells have done their job, your wound heals, or the fever breaks, you feel better and the inflammatory process winds down.

But sometimes the body can't quite figure out when or how to stop it and inflammation becomes chronic -- and that's when the process goes from helpful to harmful. Unfortunately, all autoimmune illnesses involve chronic inflammation.

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AGING AND INFLAMMATION

My own dad used to say, "Getting old is not for sissies."  He was not wrong, but I often say, "He died too young to know." After all he died at 66. Since I am basically 13 years past that, I am realizing the value of his words. Having said that, Dr. David Brownstein, M.D. says the aging process is not kind to the immune system. By midlife, the bone marrow produces fewer immune-enhancing stem cells. In addition, the thymus gland shrinks, reducing T-cells. Worn out immune cells accumulate, leading to inflammation. Inflammation is a frequent topic on this blog, as it is and has been for years, a major problem for me. And, know, you don't have to be old to be affected by inflammation. I have dealt with it most of my life. If you click on inflammation in the labels to the right, you will find many bits of information on what inflammation is, how it affects the body and how to deal with it.

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HOT COFFEE OR TEA VS MRSA

It is estimated that 2.5 million Americans carry MRSA, an often deadly, antibiotic resistant strain of bacteria, in their nasal passages without showing symptoms.  People who drink hot coffee or hot tea are 50% more resistant to the disease. 

This study was published in the Annals of Family Medicine a few years ago..

Note:  The benefits were found only when drinking hot tea and coffee.  Drinking the beverages iced did not improve one's chances of resisting the disease.

 

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HOMEMADE GRANOLA MAKING TIP

Do you like to make your own granola (which is a good idea, by the way)? We are sharing a tip to help you make some granola clusters. Beat an egg white until foamy then stir in the oats, nuts, fruits, etc before baking. The protein in the egg white will bind the oats so you will get pieces of granola, your own homemade granola clusters.

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