MELATONIN IN PISTACHIOS

HOW TO HELP YOURSELF EASE DIGESTIVE DISTRESS BY ELIMINATING FODMAPS

An Australian dietitian was probably the first to associate FODMAPs with digestive distress. As she did some searching for ways to relieve gastrointestinal symptoms of celiac disease she experimented with a diet eliminating or strictly limiting FODMAP,s, she found that the health and quality of life of these patients was markedly improved. This was enough for her to join with a professor at Melbourne's Monash University to conduct more studies. They discovered that a low-FODMAP diet reduced digestive symptoms in 75% of the studies subjects. It may sound simple but FODMAPs are found in many common foods ie apples, onions, wheat, milk, soy, even honey, just to name a few. Following a low-FODMAP diet can be tricky and it is not meant to be a permanent diet. Within a couple of months suffers should be able to find their trigger foods which could pay long term benefits. Since I try not to use this group for recipes, I have five recipe groups which are listed on the side bar, I will be posting some low-FODMAP recipes at times on those sites. You are welcome to check them out going forward for some recipes there. I will also write more about FODMAPs here tomorrow. Check out my two previous posts which have some food charts. Wheat is probably the number one FODMAP food causing

digestive distress and it is found in many foods. If you want to try eliminating it from your diet, and it is a good place to start, you must read the nutritional label on almost everything you buy.

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ARE FODMAPs IN ALL CARBS?

The answer to our title question is no! It is important to know that all FODMAPs are carbs but not all carbs contain FODMAPs. Basically FODMAPs fall into four categories: 

OLIGOSACCHARIDES - Found in such common foods as wheat, rye, okra, watermelon, pasta, onions and garlic. That is a partial list.

GALECTO-OLIGOSACCHARIDES - Found in such common foods as lentils, pinto beans, kidney beans, peas. Again, this is a partial list.

DISACCHARIDES (lactose) - Found in the milk of cows, sheep, and goats, soft cheeses ( cottage and ricotta), sour cream. Again, a partial list.

POLYOYS - Found in Xylitol, sorbitol, isomalt, apples, celery, peaches, pears, avocados, blackberries, cauliflower. Again, a partial list.

The above foods are partial lists listed to show you how common the foods containing FODMAPS are. Everyone is different. There may be one food or several that can trigger abdominal distress in a person. If you suffer from abdominal distress you may want to try eliminating certain foods to see if that eases your symptoms. If you are under a doctor's care for your symptoms, I suggest you work with them or at least discuss with them.

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DIGESTIVE ISSUES AND FODMAPS

If you suffer from any type of digestive issues, you are undoubtedly familiar with some or perhaps all of the following: gas, bloating, swollen belly, abdominal discomfort, diarrhea, constipation and pain. Some people have mild symptoms while others have symptoms so severe they isolate themselves socially and often suffer depression. Help is available often through medications and one can almost always help themselves through their diet. Since the 1990s ongoing research has suggested that FODMAPs could be the culprit. FODMAPS, certain short-chain carbs, are more fully described in my post yesterday. There is also a picture with that post of some low FODMAP and some high FODMAP foods. Unfortunately, FODMAPs are found in many of the foods we eat on a daily basis. My next post will offer ways to help sufferers ease their symptoms. In the meantime, below is a listing of low to high FODMAP sugars and sweeteners.

WHAT ARE FODMAPS?

FODMAP is an acronym for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. If you suffer from digestives issues you may have heard the term as some try a FODMAP diet. FODMAPs are carbs that absorb water in the small intestine and pass through the large intestine where they quickly ferment as naturally occurring gut bacteria eat them. The process releases gas that along with excess water can cause abdominal discomfort or pain. We will go into this further in future post.

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WHAT IS MEDICINE?

 

DO YOU SMOKE OR USE TOBACCO PRODUCTS?

Even in 2021 with all we know about the dangers of smoking, almost 40 million American adults still smoke cigarettes. In addition to that approximately 4.7 million students say they use at least one tobacco product weekly and that includes e-cigarettes. This is not good when you consider the damage this does to lungs. Lungs are vital to life. We all know we need a brain and heart to live but without the lungs we are also in trouble. If you are one of the above statistics it would be to your advantage to stop using tobacco products. Your doctor is a good place to go for help. You can also visit smokefree.gov for helpful information.

HONEY FOR THE HEART?

 According to an article in the Journal of Medicinal Food, swapping honey for sugar can cut the levels of artery-clogging triglycerides thus cutting the risk of heart disease and stoke by 20%. The credit goes to the antioxidants in honey. I'd say that's a good reason to use more honey and less sugar.

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WHAT THE SCALE WON'T TELL YOU!

Source: First for Women 2012

 

BONES IN THE FEET

Do you know how many bones are in each of your feet? The number might surprise you! Each of your feet have 26 bones, both large and small ones. Would you believe that almost one-fourth of the body's bones are found in the feet? One of the easy ways to take good care of your feet is to wear sturdy shoes that fit well.

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SHOULD YOU TAKE VITAMIN D?

While there are very few foods that contain vitamin D and many of us don't get a lot from the sun, you should check with your doctor before taking vitamin D supplements according to Patsy Brannon, R.D., Ph.D., professor of nutritional science at Cornell University and a member of the panel of the Institute of Medicine. It is important for some of us to take it but too heavy of doses can cause high blood calcium and excessive calcium in the urine. Both of those situations put you at risk for damaging your kidneys and bones.

Did you know that fortified foods such as breads, cereals, and orange juice actually have more vitamin D and calcium than does milk? Other good sources for vitamin D are fatty fish such as salmon and tuna.

There are those of us who need to take vitamin D. Just check with your doctor before deciding on your own to take it.

FISH AND THE BRAIN

 We have been told for years that fish is good for us and we should eat it once or twice a week. In 2014 researchers looked at brain scans of healthy older adults who had been enrolled in a 10-year study. They found that those who ate any kind of baked or broiled, not fried, fish once a week had more gray matter in the brains regions that control memory and cognition.

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SLOW DOWN AND SAVOR YOUR MEAL

Would you believe research shows that most people eat in about 13 minutes? What a big mistake to 'wolf' down' our meals! Jan Chozen Bays, M.D., author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship With Food, made the following statement -- "It takes about 20 minutes for food to get into your small intestine and signal the brain that you're getting enough." It is suggested that when we busily rush through our meal or eat it on the go, not only do we fail to enjoy our food but we also tend to overeat. Then we either feel stuffed or we don't feel satisfied. And what happens when we don't feel satisfied? That's right, we reach for more food usually an unhealthy snack.

If you want to improve your diet, here is an easy way to start. Slow down, savor your food and you will learn to enjoy it more and eat less.

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TIPS FOR COOKING WITH WHOLE GRAINS

A lot of people are starting to add more whole grains to their diets but are somewhat intimidated about how to cook them. All of the whole grains have their own cooking times, etc but here are a couple of tips to remember when cooking whole grains:

• Cook in a large, heavy-bottom pan to avoid scorching and runover.
• Cooking time starts when the liquid starts to boil again after you have add the grains. Don't panic if you need to add more water or cooking time. The older the grains the longer they may take to cook.
• Grains may be cooked in either water or broth.
• Unless you are under doctors orders not to eat salt, don't forget to salt the grains. Salt helps to bring out the flavor of grains.
• Using grains in a salad? Add dressing while grains are still warm.
• Resist the urge to stir grains once they have been cooked. Fluff using a fork.
• If you purchase grains in bulk, keep the unused grains in the refrigerator or freezer.

APPLES FOR BAD BREATH

Did you know that eating an apple can help fight bad breath? Apples contain pectin and pectin helps to prevent food odors. Pectin also produces saliva which in turn cleanses breath. So, there you go ----- garlic with your meal, finish off with an apple!

LACK OF SLEEP COULD SABATOGE YOUR DIET

It's true, a lack of sleep may sabotage your diet! Studies have shown that persons who don't get enough sleep are not only crabby, but they are also hungry! Dr. Oz, who so many of you follow religiously, warns that "People who don't sleep crave carbs." A University of Chicago study showed that persons who only slept 5 1/2 hours a night snacked more the next day. Most people need 7 hours of sleep for their bodies to be rested.

 

Researchers at McLean Hospital in MA did a study by hooking people up to functional-MRI machines and showed them pictures of high-calorie foods such as chocolate cake. Those who had earlier reported daytime sleepiness had lower activity in the "willpower-regulating" areas of the brain than when they viewed salads, etc. The lead author of the study, William D.S. Killgore, Ph.D. stated, "If your zzz's get cut short, a siesta may help strengthen your resolve."

GET MOLES CHECKED BY A DERMATOLOGIST

If you have a mole that needs to be checked out, you should probably see a dermatologist. An Emory University study looked at the records of over 2,000 melanoma patients and found that those who had been diagnosed by a dermatologist were more likely to have early-stage-cancer and survive than did the patients who had been diagnosed by another type of doctor. Yes, primary care doctors are great but if in doubt about a skin situation you should see a specialist. Skin is a dermatologist's specialty, and they are much better prepared to catch an early skin or mole cancer.

 

DIABETES AND GREEN VEGETABLES

Diabetes is currently the 7th leading cause of death in the U.S. It also doubles one's risk of having a heart attack or stroke, so it is important to avoid diabetes and to take proper care of yourself after a diabetes diagnoses.

Adding green vegetables to your diet is one of the most important things you can do for yourself. Nutrient-dense green vegetables including leafy greens and cruciferous vegetables, along with other green vegetables are probably the most important foods to focus on for diabetes prevention and/or reversal of this dreaded disease. Recent studies have shown that a higher intake of green vegetables is associated with a lower risk of developing type 2 diabetes and if you already have the disease, a higher green vegetable intake is associated with lower A1C levels. A recent meta-analysis found a greater consumption of leafy green vegetables was associated with a 14% decrease in the risk of developing type 2 diabetes. Another study reported that as little as one serving a day of leafy greens brought about a 9% decrease in risk.

Your mother was right, eat your vegetables especially the green leafy ones!

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ARE YOU EATING LEGUMES?

 If the answer to our title question is no, you need to do some work on your diet. Continue reading to understand why.

Legumes are the richest plant-based proteins and contain the third highest protein content in a single serving after meat and fish. However, as compared to meat and fish, it contains much less calories and fat yet gives a whole lot of fiber which helps to prevent diabetes and heart disease. The high fiber content contributes to a low glycemic index (GI) which means that glucose is slowly being released into the bloodstream. This effect control spikes in blood sugar especially after meals and is very beneficial to managing a diabetic blood sugar. 

If legumes are not currently a part of your diet, I suggest you correct that right away. If you don't enjoy a bowl of legumes, add them to soups, salads, etc. but work them into your diet.

VITAMINS

We are bombarded with all kinds of vitamins and supplement ads. It seems celebrities, etc come out of the woodwork with their products not to mention drug companies. How do you know what you need to take? Too much of some vitamins can be harmful rather than helpful. You should have a discussion with your doctor to see exactly what you need. A simple blood test will reveal any deficiencies or too much of a vitamin.  A study funded by the Council for Responsible Nutrition found that 79% of doctors recommend some type of vitamin to their patients for bone, joint, heart, and overall health.

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WHAT TO EAT FOR AN ENERGY SLUMP

So often, mid-afternoon usually, we hit an energy slump. And often we reach for a candy bar or other sweet to give us a boost. What a wrong choice. A recent study from the University of Cambridge found that it is protein, not sugar, that activates the cells responsible for keeping us awake and burning calories. Suggested items for snacking during that energy slump are low-fat cheese (I like string cheese), a couple slices turkey breast, hard-boiled egg, a handful -approximately 10 - nuts, or a cup of Greek yogurt just to mention a few.

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WEIGHT AND TYPE 2 DIABETES

Not all people who have type 2 diabetes are fat, as many people suppose. Personally, I am 5'6", weight 142 lbs and I am a type 2 diabetic. I could stand to be slimmer, but I am not fat. People are often surprised to discover I am a diabetic. Here is a statistic for you - 20% of people with type 2 diabetes are not overweight! So don't think just because you aren't 'fat' you are protected from diabetes. Ruth Loos, Ph.D., leading researcher for the British Medical Research Council Epidemiology Unit, says, "Regardless of your size, aim for 30 minutes of moderate exercise most days of the week and eat a diet rich in whole foods. If type 2 diabetes runs in your family, ask your doctor about glucose testing."

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INTERESTING INFO FOR ASTHMA SUFFERERS

Over twenty-six million Americans have asthma. If you are one of them, ask your doctor about a bone density screening as you may be more prone to develop osteoporosis. A study of over 7,000 asthma patients published in the Annals of Allergy, Asthma & Immunology found that some asthma treatments, such as oral steroids, can raise a person's risk of developing osteoporosis, Osteoporosis is the brittle bone disease. In addition to the steroids, some asthma patients refuse to walk, jog, dance, etc - all bone strengthening exercises - because they are afraid of having an asthma attack. Asthma patients should be sure to get plenty of calcium and vitamin D.

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PINE NUTS AND VITAMIN E

Did you know that pine nuts are a good source of vitamin E? And did you know that regularly consuming foods high in vitamin E can make your skin less susceptible to UV damage from the sun? Now that is a good reason to include pine nuts in your diet!

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IS FAT OKAY IN SALAD DRESSINGS?

 

Actually, the answer to the title question is yes. Yes, but! Research has shown that many essential vitamins such as A, D, E, and K need a little fat to help the body absorb them. Here is where the but comes in. Some fats do need to be avoided, trans fat being the main one. Also saturated fats should be low, no more than 2 grams per serving and non if they come from partially hydrogenated oil.

The best salad dressings to use should be ones that are low-fat made with one of the following oils - olive, canola, or walnut, all of which can actually help lower LDL (bad) cholesterol.

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RED POTATOES IN SKINS.

Whenever possible, do not peel red potatoes. 

Studies have shown that red potatoes contain nutrients that promote heart health and lower one's cancer risk when left in the skins.

LEAFY GREENS FOR HEALTHY BRAIN FUNCTION

A study at the Harvard Medical School found women who reported eating the largest amount of leafy greens and vegetables such as broccoli had a markedly lower rate of brain function decline than those who ate the least. Load up on those green leafy vegetables and keep your brain sharp!

UNDERSTANDING FAT INFORMATION ON NUTRITION LABELS

 

Understanding fat in the diet is important. Yes, your body does need fat. There are healthy fats such as monounsaturated fats and polyunsaturated fats and unhealthy fats such as trans fats and saturated fats. When you read the nutrition label on a food product it will list total fat. This number includes both the healthy and unhealthy fats. What is more important to you is what is listed under that number. There will be a breakdown of the unhealthy fats. Total the unhealthy fats number to decided where this product will fit into your diet. The lower the unhealthy fats number, the better the product is for you.

As you can see in this example almost half of the fat grams are unhealthy fats. Not a good choice. By the way, if you look on down you will see this item has only 1 gram of sugar per serving. I have no idea what this product label is for but it is a perfect example of a food product where they remove sugar and add fats for flavor. Always be aware of the fat grams on sugar-free or low-sugar products.

OPAL APPLES

Have you heard of the opal apple? It is described as lemony yellow and celery crisp and is said to be a sweet, tangy apple. This fairly new variety is a cross between the Golden Delicious and Topaz apples. These apples are perfect for cut apples as they naturally are non-browning. Great for lunch boxes, fruit plates, etc.