Helping you know how to use foods as medicines. You can help your body to heal and stay healthy by the foods you eat!However, with any medical condition, always consult with a physician before any changes in routine, diet or medication.
Saturday, February 27, 2021
UNDERSTANDING FAT INFORMATION ON NUTRITION LABELS
Thursday, February 25, 2021
OPAL APPLES
Tuesday, February 23, 2021
PROTEIN
A recent article I came across from Diet and Nutrition (in part):
Monday, February 22, 2021
SLEEP TO HELP PREVENT DIABETES
Sunday, February 21, 2021
ARE YOU EATING TOO MUCH SUGAR?
Friday, February 19, 2021
% DAILY VALUE ON NUTRITION LABEL
People often overlook the % Daily Value when reading nutrition labels because they simply don't know how that computes to their entire day of eating. Here is a simple way to understand those numbers a little better:
Sunday, February 14, 2021
SERVING SIZE
Saturday, February 13, 2021
CUT BACK ON FAST FOOD TO HELP WITH ASTHMA?
Friday, February 12, 2021
Thursday, February 11, 2021
WHY WE NEED FIBER IN OUR DIETS
Tuesday, February 9, 2021
INFORMATION ON BANANAS FOR DIABETICS
- Bananas are a healthy way to get nutrients such as potassium, vitamin C, and fiber.
- Bananas do contain carbohydrates.
- Bananas are sodium-free, cholesterol-free, and fat-free.
- Counting the carbs in a banana is tricky because it depends on the size and the ripeness of each banana. This chart will help you figure the carb grams in bananas based on size:
- If a medium banana has 31 g carbs this would be the breakdown: 19 g would be sugar, 11 would be starch and that includes 3 g of fiber.
- Bananas are considered low glycemic index foods. A medium banana has a glycemic index of 51(anything under 55 is low glycemic). But as with carb grams, glycemic index numbers change with the banana depending on its ripeness. Check the chart that follows:
- Plantains are members of the banana family. Plantains fall into the green banana category and are eaten cooked, usually fried.
- Note: Be cautious of dried banana chips as they usually have a higher sugar and fat content due to preparation. Read labels carefully and it you eat them, eat them with nuts.
Monday, February 8, 2021
MAKE SIMPLE HEALTHY CHANGES WITH SLOW COOKER COOKING
This is called a 'Slow-Cooker Switcheroo'.
Halve the amount of starch (potatoes, pasta, rice, etc), double the veggies, use the amount of protein called for in the recipe to make healthier meals.
Brian Wansank, Ph.D. did a study some time ago trying to teach people to use slow-cookers to produce healthy meals. They asked participants to cook a recipe in a slow-cooker and report back as to how it tasted. The next week, they asked the same people to prepare the same recipe with the same amount of meat but to double the vegetables and to half the starch (see above). When the participants came back and were questioned the next week they reported they didn't notice any difference in taste.
Bottom line, you can halve the starch, double the vegetables and not notice a difference in taste but your meal with be healthier. So if you are tired of grilled chicken and steamed veggies, get out the slow-cooker and change your recipe around a little.
Thursday, February 4, 2021
AN IMPORTANT REASON TO EAT A HEALTHY BREAKFAST
Wednesday, February 3, 2021
BASIC HEALTHY EATING HABITS
If you follow this blog you know I have several auto-immune diseases including diabetes. Since my diabetes diagnosis at age 60 I have done extensive nutritional research and successfully learned to control my diabetes and improve my overall health. At age 73 I am proud of my health and that I am able to take care of my invalid husband, cook for the homeless and manage the church bookstore. I do not have to follow a yucky diet as many may believe and you don't have to, either. I eat small meals about every 4 hours and I watch what I eat and how it is prepared. I try not to eat anything after 7 pm except for a slice of cheese to help regulate my overnight blood sugar. If I need something I make sure it is a small quantity of a healthy food. I have gone from a blood sugar level of almost 500 at my diagnosis to an average of around 100 -125 daily. I take 1 pill a day for by blood sugar and do the rest with diet. It is amazing how this has improved my overall health. My cholesterol is about half what it used to be and I have gone from extremely high liver enzymes to normal. I have routine blood work every 6 months to follow up and it continues to be excellent. If you are interested in improving your health here are some simple guidelines to follow:
- Eat a variety of foods. Do not drop any particular category of foods without discussing it with your doctor first.
- Watch your portions. You can eat too much even of a good thing!
- Read food labels. Know what you are eating! Check calories, carbs, protein, fat (avoid trans fats), sodium, and sugar amounts on everything you buy.
- Eat on a regular basis, no skipping meals.
- Eat small meals several times a day instead of large meals once or twice a day.
- Always eat breakfast. The word breakfast means breaking the fast. This is how your body knows you are up and it needs to leave sleep mode.
- Match the amount you eat to your activity level. Don't eat for mountain climbing if you will be sitting at a desk all day!
- Go for whole foods over processed foods.