TOO MUCH PROCESSED FOOD?

Many experts believe that up to 90% of the money we spend on food is for convenient processed foods. Processed foods are not usually balanced and generally do not contain adequate fiber and other nutrients. They also usually contain preservatives, artificial coloring and flavoring agents, and various other ingredients the body was not designed to deal with.

Natural foods are real food and carry their original life-supporting vitamins, minerals, enzymes, antioxidants and many other phytonutrients that can be lost in processing.

As best you can, it is best to buy fresh foods. While that is not always possible, in general it is better to go for frozen fruits and vegetables than canned, when you cannot purchase fresh or grow your own.

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HAVE A SAFE AND HAPPY NEW YEAR'S EVE

 Wishing you a very safe and happy New Year's Eve. Please, don't drink and drive!

WHAT WE EAT AFFECTS BODY CHEMISTRY

‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, an oncologist in the Chicago, Illinois area. Did you note he says, "in the last 90 days"? You cannot change your body overnight. You do it steadily over time! Don't be discouraged if things don't change for you quickly in weight and in health. Just keep eating right and you will soon see and feel the results.

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SHOULD DIABETICS EAT WHITE BEANS?

I often have people react with shock when I mention that beans are a staple in my diabetic diet. "Beans", the misinformed often say, "you can't eat beans, they are carbs." They are more than carbs! Take white beans, for instance. They are rich in fiber and protein, two of the things that make them slow to digest and help curb blood sugar spikes. Beans have been in my diabetic meal arsenal for about 14 years now and are one of my best blood sugar spike fighters.

You don't have to cook your own white beans from dried beans. Keep some reduced-sodium canned cannellini beans in your pantry. Rinse and use in recipes and salads. 

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EASY WAYS TO ADD CALCIUM TO YOUR DIET

If you need more calcium in your diet, here are some easy ways to add it. Check out the list below:

• Substitute fat-free skim milk for the water called for in recipes.
• Substitute fat-free skim milk instead of water for boiling potatoes for mashing.
• Add 2 tablespoons milk for each egg when making scrambled eggs. Whisk for a fluffy finished product.
• Add fat-free skim milk to a cup of coffee.

That is a small list, and I am sure you can find more ways to add calcium.

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YOGURT: GREEK VS REGULAR

I have been asked the differences in regular yogurt and Greek yogurt. As with all things, there are pluses and minuses on each side. It all depends on your nutritional needs. For example, if you are diabetic, Greek is probably better but only if you go for the low-fat or fat-free versions. Greek yogurt goes through an extensive straining process that removes much of the liquid whey, lactose, and sugar. This is the process that gives it its thick consistency. In basically the same number of calories, Greek yogurt can cut the sugar content to half that of regular yogurt. This straining process also makes Greek yogurt better for the lactose-intolerant.

The following offers you a general nutritional value of the two types:

Greek - (5.3 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol: 10 milligrams

Sodium: 50 milligrams

Sugar: 6 grams

Protein: 15 grams

Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol 5 milligrams

Sodium: 120 milligrams

Sugar: 12 grams

Protein: 9 grams

Calcium: 30 percent on a 2,000-calorie diet.

As you can see, the Greek is higher in protein which helps you to feel full longer. The protein count is equal to a 2 to-ounce serving of lean meat.

Carbohydrate grams are not listed above because they vary too much depending on flavor. However, a normal serving of Greek yogurt usually has 5 to 8 grams of carbs while Regular yogurt usually has 13 to 17 grams.

Beware of the fat content in Greek yogurt. You will notice the above chart is for fat-free yogurt. Watch the fat content in other variations! 7-oz of Greek yogurt can have 16 grams of fat and that is 80% of the recommended daily allowance of a 2,000-calorie diet. It is also more saturated fat than three regular Snickers bars! By contrast an 8-oz serving of a top brand of regular yogurt has only 5 grams of saturated.

Note: The extensive straining process of the Greek yogurt also causes it to lose some calcium.

Both types of yogurts are low in calories, and they are both packed with calcium and live bacterial cultures. The live bacterial cultures make yogurt a great food for the digestive tract, especially for those who have problems in that area or are suffering in the digestive system due to medications and treatments.

Again, let me say, choose your yogurt type based on your nutritional needs.

Note: These are not recommended name brands. These brands are used for picture reference only.

BREAKFAST SMOOTHIE

This is a recipe I posted on this blog back in 2011.  I often get requests for healthy smoothies so thought I would post this again.  This is not meant to be the beverage with a meal. I do not promote smoothies for diabetics but to each his own.

This recipe is okay for most diabetics and those watching their insulin levels because of its good protein to carbohydrate ratio.  It is high in carbs but has way over the 1/3 as many proteins as carbs diabetics should maintain. You know your body and how this might work or not for you.

1 cup fat-free milk*
6-oz fat-free plain yogurt**
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
dash of ground cinnamon

Pour milk into a blender container; add the yogurt, walnuts, flaxseed meal, and blueberries.  Sprinkle ground cinnamon over top.  Blend for 15 to 20 seconds until smooth.

*May substitute equal amount of low-fat calcium enriched soy milk.
**For diabetics it is best to use plain Greek yogurt. Note that will change the nutritional numbers.

Yield: 1 serving
384 calories, 22 g protein, 45 grams carbs, 6 g fiber, 16 g (1 saturated) fat, 7 mg cholesterol, 232 mg sodium

If low on potassium, use a banana instead of blueberries or add half a banana to the above.  Remember that changes the nutritional numbers!

LOW CARB DIETING

Are you on a low-carb diet or avoiding carbs in your everyday meals? Do you have trouble zipping your jeans because of belly bloat? If so you might be surprised to know that your low-carb dieting may be the culprit and here's the reason why. The National Institute of Digestive Diseases says you need carbs to keep your system operating properly. They state that one of the key symptoms of belly bloat is constipation and constipation is a common side effect of a low-carb diet. In one of their studies 68% of the participants on a low-carb diet complained of constipation. Compare that to 30% for the general non-dieting population and 35% for dieters who ate more carbs. Many blame their belly bloat on eating carbs and therefore may be causing their problem by skipping necessary carbs.

Did you know that carbs can actually shrink fat cells, especially in the belly. They can also boost fat burning and curb cravings. Over the next few days I will talk more about carbs, good carbs and bad carbs and how each can effect your body. You might be surprised!

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PS - How many whole grains do you see here????

HEART ATTACK

Note: This is a post from my diabetic blog but it also applies to anyone!

As we diabetics know, diabetes over the long term causes damage to other areas and makes us more likely to suffer heart disease along with other problems. Did you know that many people, especially women, who have heart attacks do not have any or severe chest pain? In addition to chest pain, other signs of heart attack can include chest pressure, shortness of breath, nausea, indigestion, excessive sweating, fainting, dizziness, heart palpitations, and left arm pain. If you think you or a loved one may be suffering a heart attack, call 911 and chew an aspirin-full dose 325 mg. The sooner heart attacks are treated, the better. When blood flow is cut off to any part of the heart during an attack, that heart muscle may become damaged or die.

A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.

 

MERRY CHRISTMAS WEEK

 Just in case anyone doesn't know, Santa Claus really is a cowboy.

POTS AND PANS

Many doctors, especially cancer specialists, discourage the practice of cooking in aluminum or nonstick coated cookware. They recommend cast iron and stainless steel. Something to keep in mind when purchasing new pots and pans.

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WHERE'S YOUR FOCUS?

 I love this quote from Dr. Livingood.

A CLEVER IDEA

I recently read a tip for cooks and bakers. I think it is pretty clever. Chew gum while cooking and baking. You will be less likely to sample your creations while chewing gum. Many of us add extra calories by finishing off the leftovers, test tasting, etc. while in the kitchen.

COUNT CALORIES TO LOSE WEIGHT

The simple fact is, if you want to lose weight, you have to eat less calories than use. Note, this started by saying, "The simple fact". If your doctor has you on a certain diet or recommends things because of your health, this is not for you. If weight loss is your only goal, it really is simple. You cannot eat a large number of calories, unless your activity level is high.

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NON-STARCHY VEGETABLES

Do you ever wonder what are some non-starchy vegetables? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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DR BLOCK ON INFLAMMATION AND CANCER

"It is well known that decreasing inflammation can help reduce cancer growth, boost treatment efficacy, and diminish side effects.  We know that refined flours and sugars, most fast food and soda pop, increase the enzymes that promote inflammatory cascades.  This is why I encourage patients to avoid these pro-inflammatory foods and increase ingredients that have anti-inflammatory properties."  Keith I Block, MD

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CANCER AND DIET

"Cancer is a consequence of the complex interplay of genes and environment on the immune system, and diet, as part of the environment, plays a role that can influence cancer's development and treatment."  Gerry Mullin, MD, Contributing Editor to Nutrition in Clinical Practice.

BRIOCHE BREAKFAST BURGERS

I don't usually post recipes on this blog as I have other blogs for that. However, I am making an exception for this recipe because this recipe is said to increase levels of dopamine by as much as 30%. That's why it is called a breakfast burger, to help those who need a dopamine boast to start their day.

1 tbsp olive oil

4 eggs

1/2 lb ground beef

1 onion, grated

1/2 tsp salt

1/4 tsp pepper

4 slices cheddar cheese

4 Brioche burger buns, toasted

Assorted toppings

Heat the olive oil over medium heat in a nonstick skillet. Add eggs, cook, flipping once, until the whites are set and edges are crispy, around 2 minutes per side.

Heat grill to medium heat. In a bowl, combine beef, onion, salt and pepper; divide into 4 equal portions. Shape into patties and grill 5 to 6 minutes per side; top with cheese during the last couple of minutes.

To serve, place patties on buns, top with eggs and use whatever garnishes, toppings you desire ie lettuce, tomatoes.

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SUGAR IN FRUIT JUICE

If you are a diabetic or just someone who watches the sugar content of what you eat or drink, read the nutritional label on all juices. So many juice beverages today are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, it is the natural sugar of the fruit. Many of the others are often loaded with additional sugar. For example, if the nutrition label on your juice says, sugar, "fructose" or "high fructose corn syrup" you know you are getting added sugar. Be very careful with juices! It is actually better, especially for diabetics, to eat the fruit rather than have the juice.

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LET'S ALL GO A LITTLE NUTS

WARNING: For those with nut allergies this advice is not for you. 

As has been mentioned on this blog before, plain unsalted nuts are very good for you. Dr. Stephen Devries, a well-known cardiologist suggests we can rein in our cholesterol by sprinkling unsalted nuts on salad, yogurt, oatmeal, etc. Dr. Devries stated, "Nuts are rich in plant sterols, natural substances that block absorption of cholesterol from the digestive tract." Two handfuls a day - that's about 2 ounces - have been shown in studies to reduce "bad" cholesterol by 10 points. Dr. Devries says almonds and walnuts are the most beneficial. This advice is for plain nuts, not salted and/or candy coated.

IMPORTANT WORDS ON EATING FROM DR. KEITH I BLOCK

"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says, "in the last 90 days"? You cannot change your body overnight. You do it steadily over time! Eating right has to become a habit, a daily way of life.

YOUR HEALTH

 Think about it...

"HEALTH IS YOUR BIGGEST ASSET" a quote from Dr. Blake Livingood.

Without your health what do you have? Take care of yourself!

 

FRUITS AND VEGGIES MAY HELP PREVENT A STROKE

Stokes can be very debilitating, and they usually strike suddenly. Canadian researchers found that women who added one cup of nutrient-rich fruits or vegetables to every meal cut their risk of stroke by as much as 37%. If you can't manage that, they suggested a can of V8 every day. They even stated that unless you are on a low-sodium diet choosing the low-sodium version isn't necessary.

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VISION SIGNS TO BE AWARE OF AFTER AGE 50

According to Robert C. Layman, OD, the following are signs those over the age of fifty should be aware of and see their doctor if they notice these problems. It is important to take good care of one's eyes as well as our general health.

• Frequent changes in vision. They could indicate diabetes (this was true for me) or high blood pressure.
• Floaters with flashes. Having some floaters is normal but having many, along with flashes, is not.
• Loss of peripheral, or side, vision. This is a potential sign of glaucoma.
• Wavy or distorted vision. A common symptom of age-related macular degeneration. 

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IT'S IN THE EYES OF THE BEHOLDER

The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

 

NO CLEAN PLATES!

Do you remember your parents telling you to clean your plate? Were you told to be thankful for your food and not waste it because kids all over the world were going hungry? Are you doing that with your children or grandchildren? Those old adages need to be thrown out the window! With the obesity epidemic and diabetes being at epidemic levels, you should teach your children to take smaller portions of food and to stop eating when they feel full. Children used to be busy from the time they got up until they went to bed. They rode bikes, took walks with grandparents, played in the backyard on swing sets, played neighborhood games of stickball and baseball, etc. Now they sit in front of a TV or video game. Too much food on their plates and being forced to eat every bite could be setting them up for a lifetime of health problems.

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BABY STEPS

Do you have a hard time eating right, sticking to a diet whether for weight loss or health? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again. A couple of simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. When you eat out, ask for a to-go box when they bring your order. Immediately put half your food in the box and set it out of sight. Most restaurant meals have the calories of a whole day in one meal. If you are at a fast-food place, do not 'super-size' your meal! Once you get used to the small changes, you will find yourself making more and more changes to a healthier you.

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COUPLES HIGH BLOOD PRESSURE?

Does your spouse have high blood pressure? If so, have you had yours checked within the last year? Would you believe research shows there is at least a 10% chance that when one spouse has high blood pressure the other one does, too? The study was done on almost 4,000 US-based heterosexual couples over age 50. Some doctor recommended suggestions on lowering blood pressure are losing weight, eating a healthy, low-salt diet, exercise (something as simple as walking can be a great help), limiting alcohol.

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HOMEMADE PEPPERMINT MOUTHWASH

A local dentist recommends brushing your teeth twice a day, flossing once a day, and rinsing as needed. He also has this recipe for homemade mouthwash.

1 cup distilled water

1 tsp 3% hydrogen peroxide

1 tbsp raw honey

5 drops peppermint essential oil

Combine essential oil with honey, mix thoroughly. Add to the water and hydrogen peroxide, shake.

Rinse mouth and spit. DO NOT SWALLOW. If you make this and give as gifts, be sure to include do not swallow on the label.

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SUGAR IN BBQ SAUCE

Another caution to "hidden sugars", that is sugars you don't realize you are eating. Be cautious with BBQ sauce and as always read the nutrition labels.

DON'T AVOID SNACKING TO LOSE WEIGHT

If you are trying to lose or maintain weight you should have healthy snacks. Too many people try to avoid snacks thinking they are adding too many calories and that can be a big mistake.  Notice the word healthy is bold in the first sentence. This is not a recommendation to eat cookies, chips, candy, etc a couple of times a day. But a healthy snack, especially in the afternoon, can keep you from overeating at dinner. Overeating at dinner is one of the best ways to sabotage your weight loss or weight maintenance plan. So, what is a healthy snack? Here are some ideas: A stick of string cheese, nuts (not salty or candy coated), fresh fruit, carrots with hummus, a few chickpeas (tasty roasted), air-popped popcorn, or a handful of pretzels with hummus. This is certainly not a complete list but should give you an idea to get you started.

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KALE AND BAKED POTATO TOGETHER FOR A NUTRITIONAL PUNCH

You can improve your bodies absorption of the nutrients in these two foods by eating them together. The iron in the kale will be absorbed better because of the vitamin C in the baked potato, according to Bonnie Taub-Dix, RDN.

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