DIET WARNING

It is important to remember that no one single food, foods of one type, or the exclusion of a single food or food type should be considered unless specified by your doctor.  It is important to eat a well-rounded diet of fruits, vegetables, grains, dairy, meats, fish, etc.  Do not go on a diet that removes all of a food type or requires eating only a certain food type without having a thorough discussion with your doctor.  This goes for whether you are considering this for health purposes or dieting for weight control.  Our bodies are complicated and they need different things from different foods and food groups to function properly over time!

FAMILY MEALS

A 2010 survey found that 70% of children agreed they appreciated their parents more when the family took time to eat together.  Folks, that is a large number!  A 2014 study found that children who eat at the table with their family several times a week are less likely to be obese and much less likely to be truant from school.The 2010 survey also showed that 65% of parents said they felt less stressed when their family made a habit of eating their dinner/supper meals together.  Do not let today's busy lifestyles cause you to neglect this important family ritual.  Even if it can't be done on a regular basis, just twice a week is a good start.

However, the pleasure and peace from such occasions will be null and void if the process creates more stress.  Try these simple ways to get family meals going in your home:

• Be realistic.  You cannot expect to put a gourmet caliber meal on the table in a matter of minutes.  It is the togetherness that counts, not the quality of the meal.
• Order in food, if necessary.  Conversation and togetherness can be accomplished over a delivered pizza or Chinese takeout.
• Make soups, lasagna, casseroles, etc when you can and refrigerate or freeze for warming up later.
• Get a slow cooker or crockpot.  You can have some really good foods ready when you come home after a hectic day.
• While home cooking is usually best for one's health, get together at a relaxing restaurant for a family meal from time to time.

Remember less stress and more relaxation is good for the health of mom, dad, and the children.  Make family meals a habit even if it is only a couple of times a week!  Health and happiness go hand-in-hand!

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AGAVE NECTAR

Agave nectar actually has a lower-glycemic index (sugar content) than many other sweeteners.  That makes it excellent for anyone worried about controlling their blood sugar levels.  It can be especially helpful for people who are on chemotherapy who are worried about their blood sugar levels.  Also helpful as a sweetener for anyone receiving steroids that affect their blood sugar.  Agave nectar also has anti-inflammatory properties.

Note: This picture is not meant to endorse a particular brand of Agave Nectar!

SHOULD YOU BUY CANNED FISH In OIL OR WATER?

It is better to choose canned fish not packed in oil.  Go for those packed in their own oil, water, mustard or a tomato sauce.  When you drain oil from canned tuna, for example, you lose from 15% to 25% of the healthy omega-3s that have leached into the oil from the fish while draining water packed tuna only loses 3% of the omega 3s. The photo below is not a brand recommendation. It is used for reference purposes only.

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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IMPORTANCE OF GREENS IN THE DIET

It has been said that the greening of the diet may be much more important to survival than the greening of the planet!  Green vegetables are packed with a variety of compounds, ie carotenoids, cholrophyll, glutathione, folic acid, vitamin C, etc that are known to protect our cells from a whole list of damages.  So be sure you include green vegetables in your diet daily.  That doesn't mean you have to sit down and eat a bowl of greens everyday.  Toss some greens into soups, stir-frys, etc.  And a few salads a week is a good idea. 

As an example we will look at cabbage which along with its other cruciferous kin such as kale, cauliflower, broccoli, Brussels sprouts, bok choy, etc, is extremely high in phytochemicals which are great protectors from cancer, etc.  Cabbage also works as an anti-inflammatory and antibacterial.  One of the properties of cabbage and its kin is indole-3-carbinol, known as IC3 for short.  IC3 nearly doubles how quickly the liver can break down estrogen so it doesn't remain in the body.  (Estrogen is known to feed some cancers.)  Do not overcook as you will lose some of the important chemicals in doing so.

SHREDDED CARROTS WITH A SALAD RECIPE

Many nutritionists and experts on nutrition and health suggest grating carrots.  They say that when carrots are grated or shredded our bodies are able to get the most therapeutic benefits.  Grating or shredding the carrots breaks down cell walls which enables the body to absorb more beta-carotene.  Beta-carotene is the compound in carrots that is believed to help protect against cancer and some of the effects of aging.

Here is a recipe for a tasty grated carrot salad.
3 cups grated carrots
1 cup canned, crushed pineapple in its own juice (no added sugar)
1 tsp lemon juice
1/4 cup chopped walnuts (a very healthy nut)

Mix the ingredients together in a bowl.  No dressing needed as the pineapple juice works as a dressing.  Let your imagination go wild with the combinations you can come up with.

 

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FIBER NEEDS

No one seems to know exactly what makes fiber work so well in our bodies.  But all the experts seem to agree that the average American needs to eat two or three times the amount of fiber they are currently eating.  High fiber foods include fruits, vegetables, legumes, nuts, and grains.  Be sure you are including these foods in your diet everyday! 

You will increase your daily fiber intake by eating more whole fruit and less fruit juice, green vegetables instead of or with french fries, legumes daily which is not hard as they can be included in salads, soups, etc.  You do not have to eat a bowl of beans everyday!  And change out the white bread in your home for whole-grain breads. If you need to make the change gently, start first with white whole wheat bread. It is whole grain that is made from white wheat instead of the bleached red wheat (wheat used in regular white bread).

You don't have to make a lot of big changes at once.  Make gradual changes and see how easy it is.

TEA

Reposting this article from 2011.

Staying hydrated and drinking plenty of liquids is important to our overall health. Tea is a great beverage choice as it basically has no carbs, protein or fat. It is tasty, is a natural source of amino acid and antioxidant catechins. It is available in several forms and is tasty both as a hot drink or iced. Note that we are talking about true tea here. Herbal teas usually contain no actual tea leaves but infusions of fruit and/or herbs. Therefore, this post is not about herbal teas.

True tea comes from the Camellia Sinensis evergreen plant commonly known as the tea bush. The tea bush grows mainly in tropical and sub-tropical climates. This plant or tree prefers acidic soil and requires an annual rainfall of at least fifty inches. Camellia Sinensis plants can grow into trees but are usually kept cropped to about waist height to make cultivation easier. Only the leaves from the top 1-2 inches are picked. Many of the top-quality teas, such as darjeeling, are picked from plants grown at elevations of about 5,000 feet. This causes the plants to grow slower thus acquiring a better flavor.

There are four basic types of true tea common to us today. They are black, green, white and oolong. Each is unique but they all come from the same source. The difference occurs in the processing. Briefly, here is a description of each type and what makes it unique. Green tea leaves are unwilted and unoxidized. White tea leaves are wilted and unoxidized. Oolong tea leaves are wilted, bruised and partially oxidized. Black tea leaves are crushed and fully oxidized. Because of the oxidation process, white and green teas have a higher concentration of the antioxidant catechins.

Proper preparation also differs for each of the tea types. For black tea, boiling water should be used. Many of the active substances in black tea won't develop at lower temperatures. This is the most common mistake made when brewing black tea! For optimum results, black tea should be brewed about 4 minutes and never longer than 5 minutes. Longer brewing will cause the tea to taste bitter.

Green tea should be brewed at a lower temperature, approximately 180-185 degrees which is below the boiling point. Hotter water will burn the green tea leaves causing a bitter taste. When brewing green tea, it is best to pre-warm the mug or teapot you will brew in. This will keep the tea from cooling immediately before it is fully steeped.

Oolong tea should be brewed at about the boiling point in a pre-warmed mug or pot. For oolong tea, it is best to use spring water. The minerals in the water tend to bring out more of the flavor in the tea. High-quality oolong tea leaves can be brewed several times. It actually improves with reuse. Many believe the third brewing actually produces the best tea.

To keep your teas fresh and flavorful, store them in a dry, dark, cool place inside an airtight container.
The health properties of tea are constantly in debate. Many believe drinking tea will help to prevent heart disease, cancer, diabetes, etc. One thing we know for sure is that tea contains both antioxidant and amino acid properties. It also doesn't add to our daily carb, protein or fat and calorie count when drank in it's natural state without adding sugar, milk, etc. And it tastes good. If you aren't currently a tea drinker, become one. It sure won't hurt you and it just might be healthy for you. Note that tea is not recommended for someone who is dehydrated.

Below is a clipart photo.

APPLES AND LUNG CANCER

A study in Finland several years ago found that persons who ate the most flavonoids (powerful antioxidants) had a 46% lower risk of developing lung cancer than those who ate the least.  Wondering about a good tasty food full of flavonoids that tastes good? Apples are high in antioxidants and should be a part of your diet. The old saying, "An apple a day keeps the doctor away," is more than just a saying.

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WHAT ARE CARBS?

We hear so much about carbs, especially if you are diabetic, but do you really know what a carb is?

First of all, carb/s is a shortened term for carbohydrates.  Okay, you say, now what is a carbohydrate?
A carbohydrate, along with protein and fat, is one of the 3 macronutrients supplying our bodies with the calories they need to function.  That's right; our bodies must have calories to function properly.  Simply put, carbohydrate foods are the sugars and starches.  So fruits, vegetables, grains, potatoes, etc are carb foods.  Many foods, milk for example, contain all 3 of the macronutrients of carbs, fat, and protein.

Diabetics are told to watch their carbs and to avoid refined carbs because when you eat foods high in poor quality carbs, such as refined sugar, bleached white flour, etc, they can raise your blood sugar rapidly and your insulin to higher than normal levels.  Over time, excessive sugar in the blood can be damaging to the body leading to obesity, diabetes, and cardiovascular disease.  Pictured below are some of the healthy carbs.

QUOTES FROM DR KENNETH COOPER

Kenneth Cooper, MD, 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

EASY WAY TO LIGHTEN UP YOUR DIET

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. As always, follow your doctor's advice over mine. People with certain illnesses or health needs especially must follow their doctor's advice.

IS THE FLU (OR SOMETHING WORSE) LURKING IN YOUR KITCHEN?

Now that flu season is upon us, here is something you may not have thought off when it comes to flu prevention.  Studies have shown that around 30% of all kitchen sponges tested positive for the flu virus!  Just imagine what else may be lurking there!  If you use a kitchen sponge, be sure to disinfect it daily!  Or do as I do and get rid of kitchen sponges altogether.  Several years ago I decided to throw away my kitchen sponges.  I use heavy-duty paper towels or dish cloths.  One use with the paper towels and into the trash! Dish clothes go into the washer with hot water and a small amount of bleach. Don't let yourself or your family get sick over something so simple.

TIPS ABOUT MY FAVORITE SWEETENER, SPLENDA

Over the past twenty-some years, well over 100 tests have been done on Splenda to confirm it's safety. I often see, especially on facebook, Splenda lumped in with other sweeteners and how harmful they are. Splenda is actually in a category by itself as it is the only sweetener actually made from sugar*. This is why it does not have the aftertaste most sweeteners do. Splenda is the brand name for the nonnutritive sweetener sucralose. Over the years my doctors have told me to use only sucralose or stevia products (I am a diabetic). I only use stevia products in drinks, etc. I never cook or bake with them as I find they taste bitter at high temperature. I have used Splenda for almost 15 years. During that time my liver function has returned to normal, it was bad before, and all my blood work which is done every 3 to 6 months is always normal. So do not be frightened by the scary stuff you see on facebook or other social media. There are exceptions to everything so I am sure there is someone out there that has an allergy or something to it but overall it is a very safe product for me. I am not trying to convert you to Splenda, you use the product you like that works well for you. I am simply stating, do not believe things you see on social media but know nothing about.

Facts: a Splenda packet is equal to the sweetness of 2 teaspoons of sugar and Splenda Granular measures cup for cup the same as sugar.
Splenda does not create an insulin response in the body, does not raise blood sugar or affect triglycerides.
*As of the original writing of this article in 2018.

EASY SAFE HOMEMADE BUG SPRAY

I got this off the internet and it had great reviews and comments:

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!

SMART BALANCE OMEGA BUTTERY SPREAD

I am often asked about "healthy" margarines. Personally, I don't really think there is such a thing as I believe our body is made to use natural, not man made, foods. But for those of you who use margarines, here is some information on this particular one. Note that half the fat is saturated fat and the amount of fish oil is minimal.

1 tablespoon of this spread = 80 calories, 5 grams (2.5 g sat) fat, 85 mg sodium 

This product is made from a natural blend of soybean, palm fruit, fish, flaxseed, canola, and olive oils. There is a small amount of omega-3 fats which are heart-healthy fats. 

Works well as a topping, and also for cooking and baking. 

NOTE: This same product in the "Light" version has 30 calories less, 1 gram less saturated fat, and should not be used for baking as it has a high water content. 

 

AVOCADOS FOR THE EYES

Avocados have the highest quantity of the carotenoid lutein of any fruit. Lutein protects against macular degeneration, a leading cause of blindness, and cataracts. If you aren't currently including avocados in your diet, it would be a good idea to do so.