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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A SURPRISING NATURAL RX FOR BETTER WELL-BEING

A study out of North Carolina State University a couple of years ago, found that bird-watching lead to less psychological distress and thus, enhanced well-being. When bird-watching was compared to nature walks, the bird-watching for 30 minutes led to the most significand improvement in stress and happiness. This might be worth trying the next time you feel stressed and set out to relax.

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DO YOU EVER WONDER WHICH NUT/SEED BUTTER IS THE BEST?

Do you ever wonder if you are buying the right 'butter' for your family? The answer is that they are all good but in different ways. And of course, we are discounting allergies here. You already know what to avoid if there are allergies in your family. Following is some information to help you with your decision making.

• Peanut butter is best for muscle-building protein.
• Almond butter is highest in fiber for digestion. Highest in potassium for muscles and in vitamin E for skin.
• Cashew butter contains iron for blook health and copper for energy.
• Sunflower seed butter has the most magnesium for muscles, zinc for immunity and selenium for the brain.
• Tahini, which is sesame seed butter, is rich in calcium for bones and onega-3s for heart health.

Many experts suggest rotating these in your pantry, so you get a mix into your diet.

 

COULD HOW YOU EAT CURB OVEREATING?

Do you sit down and eat quietly or are you distracted? A study in the Journey of Personality and Social Psychology found a drop in snacking among people who ate lunch without distractions, compared to those who watched videos or played games on their phones or computers. Research also shows those who eat meals distraction-free, eat less at subsequent meals.

Not a good idea, but how many of us do eat.

LIMEQUATS (LIME + KUMQUAT)

Limequats have been around since 1909 when they were hybridized in Florida. They are high in potassium which is known to help lower blood pressure. Investigators at UCLA assert that potassium calms the entire nervous system to prevent blood-pressure surges when life gets hectic. Limequats also contain vitamin A and vitamin C, calcium and fiber. All are heart-protecting nutrients.

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SUBBING MUSHROOMS FOR BEEF

Research from John Hopkins University showed adults who ate a mushroom-based version of beef dishes such as lasagna and chili felt just as full as when they ate the same dishes with beef.  Not only were they just as full they ate around 420 fewer calories and 30 less grams of fat.  It might be a good idea to replace beef in dishes such as the above along with casseroles, etc with mushrooms once or twice a week.  Mushrooms are a good protein source.

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MAKE YOUR OWN MEAT TENDERIZER

Here is a different way to try tenderizing a tough cut of meat such as skirt or flank steak.

Coat steaks with olive oil, rub on a mix of 1/4 cup of dry coffee grounds, 2 tablespoons of brown sugar, 1 tablespoon of salt and 2 tablespoons of black pepper. Allow to sit for 30 minutes, then cook. Coffee grounds' tannic acid helps break down tough muscle fibers. This is just one of many uses for coffee grounds.

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POTASSIUM & STROKE RISK

Eating plenty (at least your daily requirement) of potassium rich food may cut your risk of having a stroke by 21% and lower your risk of heart disease, according to recent studies.  This is a general statistic for the overall population, not specific just to those at a higher risk of stroke.  Having taken care of my mother after she suffered a massive stroke, let me assure you that it is well worth loading up on these tasty potassium-rich foods to cut your stroke chances by any percent!  A few of the potassium rich foods are, bananas, spinach, potatoes, sweet potatoes, poultry, cantaloupe, kidney beans, tomatoes, raisins, mushrooms, etc.  Now I know there are some of those foods you like!  If not, you have a real problem with your diet and should set out to change it immediately!

Potassium also helps to blunt the effects of sodium making it important in reducing high blood pressure.

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When Should You Wash Berries?

When you get those beautiful berries home from the market or grocery store, when should you wash them? Christopher Kimball's Milk Street magazine, saw all the debate on social media and decided to do a test to get the answer. The following is what they discovered after testing six popular approaches. The berries they used in their testing were strawberries, raspberries, and blueberries. By the way for you who love blueberries, blueberries stayed good, the tester's used the word perky, no matter the storage method.

• Two testing methods kept the berries unwashed, either in their original container or spread out on paper toweling. The four remaining methods involved washing: a brief rinse in hot water, or a soak in a baking soda, vinegar or hydrogen peroxide solution. All the washed berries were dried and stored in single layers on paper towel-lined trays. 
• Results: By day two, differences were already clear. Vinegar and hydrogen peroxide caused the fastest breakdown, while baking soda and hot water left the raspberries soft and leaky within days. The only berries that held their shape and resisted mold were the unwashed berries stored on paper towels. After a full week, those same berries still looked the best: firmer and less moldy. They were more appealing overall.
• Conclusion: Don't wash berries until you are ready to eat them. Keep the strawberries and raspberries dry, spread out and well-ventilated in the refrigerator. Those hearty blueberries don't care when you wash them.
  
  
  
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ANTI-COLORECTAL LIFESTYLE PART II

More changes you can make in your lifestyle to help prevent colorectal cancer.  See part I below.

• Limit alcohol.  If you drink, cut way back.  Studies have shown that people who average 2 to 4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.  (Personal note:  I have never drunk alcohol but still had colon cancer.  Again, I have serious digestive system issues which probably caused mine.)
• Exercise.  Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers.  Aim for at least 30 minutes of moderately intensive exercise a day.
• Maintain a healthy weight.
• Don't smoke.  Researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer.  Women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the Journal Digestive Diseases and Sciences.

Trust me, this is a disease you don't ever want to deal with.  Do what you can to prevent it!

ANTI-COLORECTAL CANCER LIFESTYLE

Studies have shown that up to 40% of all colorectal cancers could be eliminated by the following changes in our diets.  As one who has been faced with this cancer and has lost a relative to it, let me tell you that you want to do everything you can to possibly prevent it!  These are simple changes and I believe it would behoove each of us to make these changes.

• Eat less red meat.  (Not eliminate, reduce).  During digestion red and processed meats form carcinogenic chemicals.  The colorectal cancer risk was 22% higher among people who ate 5 oz of red and processed meat a day compared to those who ate less than 1 oz a day.  This statistic comes from a 2011 meta-analysis combining results of 21 studies.  
• Eat more vegetables, fruits, and fiber.  A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps.  Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3 1/2 servings of fruit and vegetables per 1,000 calories daily were 35% less likely to develop new polyps during the study.

Note:  To be continued tomorrow.

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ANTIOXIDANTS IN EGGS

Did you know there are antioxidants in eggs? Studies have shown that two egg yolks, that's right - yolks, have approximately the same antioxidant power as an apple.  In fact, eggs are a rich source of various antioxidants, including carotenoids, vitamin E, and polyphenols. If you only eat egg whites, you are missing a big part of the egg's antioxidant benefits. The yolk is particularly rich in antioxidants, with the majority of the egg's carotenoid and vitamin E content found in this part of the egg. The yolk's high fat content also makes it an efficient vehicle for delivering these fat-soluble antioxidants to the body. Go ahead, eat an egg and know you are doing something good for your body.

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A BENEFIT OF PINEBERRIES

You may be asking yourself, "What are pineberries?".  Pineberries are a hybrid, coming from two types of strawberries. Pineberries look like strawberries, but they are white with red seeds. While they look like strawberries, they taste more like pineapple. Some say they also get a hint of pear in the taste, according to nutritionist Libby Mills, RDN. They are known to reduce harmful inflammation, as they contain phenolic acids and flavonoids, including gallic acid, quercetin and kaempferol.

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HOW MUCH SALT IS IN A LOW SODIUM DIET?

If your doctor suggest you eat a low sodium diet, do you know how much salt you can have? It is amazing how much salt is in the average American diet, yet we eat it without even thinking about it. A low sodium diet limits salt to 1,500 to 2,000 milligrams (mg) a day. You may wonder what that means.  l,500 to 2,000 mg of salt is less than 1 teaspoon of salt a day! Most people have trouble adjusting to so little salt but rest assured salt preference is a learned or acquired taste. It can take 6 weeks or more of cutting back on salt for your taste buds to adjust. However, once you accomplish this many salty foods you once enjoyed will be too salty for you. If your doctor puts you on a low sodium diet, it will be to your benefit to follow his/her advice.

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RELIEVE COLD SYMPTOMS

An easy and tasty way to quell cold symptoms starts with a lemon and honey. Sounds like a pretty easy way to soothe sore throats, quell coughing fits, ease congestion and getting one on the road to recovery. Combine 1 tablespoon of raw honey with the juice of a lemon and take it twice a day. Wondering how that will help? Raw honey is a natural cough suppressant, and it also inhibits invading germs. Fresh lemon calms irritated pain nerves, relaxes airways and breaks up mucus to improve breathing.

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HOW TO PRESERVE THE FLAVOR OF COOKING WINE

 If you use cooking wines, you might be interested in this tidbit. You can preserve the flavor of the wine after it has been opened by adding 1 teaspoon of vegetable oil to the bottle before refrigerating. The oil will create a protective barrier on top of the wine, warding off any oxidation and helping preserve the wine's flavor.

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MORE HEALTH BENEFITS OF GRAPEFRUIT

I love grapefruit, even though I can't enjoy them like I used to, as they counteract one of my medications.

There are several posts on this blog about grapefruit, if you are interested in knowing more. We know they contain 100% of our daily need of vitamin C which boosts our immune systems and helps fight off those nasty colds. But how about this? Did you know grapefruit can help sharpen focus because it is rich in beta-carotene, which promotes eye health and protects against inflammation?

Gut problems? Did you know grapefruit is a good source of fiber which helps you feel full longer? It also stimulates healthy gut bacteria.

Is it time for you to enjoy some grapefruit?

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STRAWBERRIES AND VITAMIN C

Did you know that just a half cup of strawberries provides 40% of the daily requirement of vitamin C?  Vitamin C helps our bodies in many ways a few of which are: boosting the immune system, helps to maintain strong bones, strong teeth and cartilage.  What a tasty way to provide your body with an essential need.  Now that is good medicine!

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ALCOHOL, DEMENTIA AND ALZHEIMER'S DISEASE

Alcohol, even in small amounts, destroys brain cells.  While a healthy person can withstand this brain cell loss while drinking moderately, an Alzheimer's - or any patient with dementia - patients must not drink alcohol even in small amounts.  Not only will drinking alcohol cause a more rapid progression of the disease, but it can also interact with the antidepressants and other medications the patient is probably taking.  Do yourself and your relatives or friends who suffer from dementia and/or Alzheimer's a favor by keeping them away from all alcohol.

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REASONS TO EAT CANTALOUPE

Studies at Kansas State University showed that a carcinogen in cigarette smoke depletes Vitamin A, which may lead to emphysema and lung inflammation.  Not only is cantaloupe a rich source of vitamin A which can help make up for this deficiency for anyone exposed to second-hand smoke, it is also an anti-inflammatory.  The American Cancer Society also suggests eating melons to protect against colorectal cancer and other cancers.  The best part?  Cantaloupe tastes great.

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DON'T OBSESS OVER YOUR DIET!

"Obsessing over being healthy can make you less likely to stick with good habits.  It can leave a busy person so defeated that you adopt a 'screw it all' mentality" -  Susan Love M.D.  Don't obsess.  Just do the best you can with whatever circumstance you find yourself in.  Even 'fast food' restaurants offer side salads (and they give you the dressing on the side so you can determine how much, if any, to use!), often baked potatoes, apple dippers or other fruits, etc.  Try to make sure you eat a fruit or vegetable at every meal and don't obsess about every meal!!

 

DIGESTING WHOLE FOODS

There are several reasons for eating whole foods rather than processed. Many of those reasons are discussed on this blog. Another reason, this one not mentioned previously, to eat whole foods versus processed foods is that you burn 50% more energy digesting the whole foods.

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ECZEMA AND WOOL

People with eczema are usually told to wear clothing made of cotton or silk for less irritation to the skin. However. research in the journal Dermatology has found clothes made of merino wool actually improves eczema symptoms. Merino wool's soft breathable fibers reduce irritation and wick away moisture to ease the itching and inflammation caused by eczema flare-ups.

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DRY, CHAPPED WINTER LIPS?

According to NYC dermatologist Joshua Zeichner, M.D., try a lip ointment with lanolin. He says, "It forms a breathable seal that limits environmental aggressors, softens rough skin and hydrated lips. Think of lip balm as a seal between your lips and the outside world, apply it before leaving the house to protect them from harsh winter elements like wind and cold temperatures."

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AN UNUSUAL USE OF VEGETABLE

Well now, who would have thunk it? 😏 The next time you get a splinter under your skin, get out the vegetable oil. Soak the area of the splinter in vegetable oil for around 5 minutes. This will soften the skin allowing a quick and painless splinter extraction.

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WHAT IS PURE CHOCOLATE & WHICH CHOCOLATE ISN'T CHOCOLATE?

Since we just came out of the holiday season where you may have received or been given chocolates, I thought we would talk about what chocolate really is. Chocolate comes from a tropical bean known as the Cacao or Cocoa Bean; the name literally means 'food of the gods' and I know many of you agree!  So do I!  To get to the chocolate that is on our retail shelves, the first process these beans go through is roasting and cracking.  This process separates the shell from the meat of the bean.  We know this meat as nibs.  The nibs are then ground which melts the naturally present cocoa butter to produce a dark brown paste.  This paste is known as chocolate liquor. This means chocolate liquor is the first of the natural products that comes from the nibs or meat of the cocoa beans.  This is pure natural chocolate without any sugar or added ingredients.  When chocolate liquor is molded and allowed to solidify, you get pure, unadulterated chocolate.  This is the unsweetened chocolate which we readily find on our grocers' shelves.  It is usually wrapped in thin papers and sold in boxes as baking chocolate.  If you are planning to bake or cook using chocolate, this is a recommended source.  At this point, you have total control over any sugars or additives going into your chocolate.  This chocolate still contains its natural cocoa butter and is approximately 50% cocoa butter.

To get Cocoa Powder, the other pure chocolate recommended for cooking and baking, the chocolate liquor or unsweetened chocolate is pressed to extract most of the cocoa butter leaving the dry cocoa powder.  This is a much more reduced-fat (it is not fat-free) product.

The extracted cocoa butter is used to produce other chocolate products such as semisweet and bittersweet chocolate.  To get these products sugar and some of the extracted cocoa butter is added to the chocolate liquor.  You can see where I am going here!  When you want chocolate, pay attention to which chocolate you are buying.  You can quickly go from a natural healthy product to one with all kinds of sweeteners and additives.

Cacao Beans 

Bittersweet chocolate must contain at least 35% cocoa butter while semisweet, the most versatile and often used chocolate, can contain anywhere between 15% and 35%.  Learn to read the labels! Milk chocolate must contain at least 10% chocolate liquor or true chocolate. White chocolate is not true chocolate because it contains no chocolate liquor.  It consists of sugar, milk solids, and cocoa butter.

ARE EGGS CONSIDERED A HEALTHY FOOD?

Even though eggs have sometimes gotten a bad rap, they are among the healthiest, most nutritious foods on the earth. Following are a couple facts you may not know about eggs.

• One egg has 6 grams of protein with all 9 of the essential amino acids. The amino acids are the building blocks of protein, and the body cannot make them by itself.  Note that the egg white holds around half that protein while only holding a small amount of fat and cholesterol.
• Eggs are nutrient dense foods, meaning they contain more vitamins, minerals and amino acids, per calorie than most other foods. When you eat an egg, you get high quality protein, phosphorus, selenium, choline, vitamin B12 and multiple antioxidants.

So, enjoy your eggs. Of course, we know to eat all things in moderation. It's probably not a good idea to eat six fried eggs every morning like my grandpa did. He did die pretty healthy in his nineties, though.

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POSTURE DURING SLEEP AFFECTS JOINT PAIN DURING THE DAY

According to the Arthritis Foundation, how you sleep at night can affect joint pain during the day. To ease joint pain during the day, they suggest sleeping on your back at night. Are you a side sleeper? Try placing a pillow between your knees to relieve pressure and keep your hips aligned.

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SPRINKLE YOUR HEARTY MEAL WITH BLACK PEPPER

You may be surprised to know that according to an article in the journal Molecules, sprinkling black pepper onto a heavy meal helps block the absorption of artery-clogging cholesterol. In addition, it can reduce blood stickiness so dangerous clots are less likely to form. I guess it's a good thing I love black pepper.

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SOYBEANS AND SOY PRODUCTS

The soybean was called "the miracle bean" by the ancient Chinese.  And indeed it seems they knew what they were talking about.  Soy products, which come from the soybean, are quite popular in our grocery stores and restaurants today and they are known for their health benefits.  A popular form of soybeans widely available today is edamame.

The soybean is the highest of all beans in an anticancer compound known as 'protease inhibitors'.  These compounds have been shown in studies to retard cancer, lower blood cholesterol, blood pressure, and blood sugar.

Today it is easy to include soy beans and other soy products in your diet.  They can be used in everything from salad toppings to snacks, side dishes to entrees, and even in our beverages and desserts.  Are you including soy products in your diet?

 

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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.

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CHICKEN SOUP FOR THE SKIN?

If you are a fan of chicken soup, you may want to eat up! One study found that eating chicken soup may be good for skin elasticity and to decrease facial pigmentation. It is claimed that chicken soup promotes healthy skin because it is rich in collagen and hyaluronic acid. So, if you love chicken soup, enjoy. It may keep your skin beautiful. My take is that more research is needed, but a good bowl of chicken soup is tasty either way.

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CAN PUNGENT FOODS HELP WITH BRONCHITIS?

This is a repost from 2022 

I am not saying this is a cure or that it works 100% of the time.  However, if you have a problem with chronic bronchitis or emphysema it is certainly worth a try.  Some doctors recommend that patients with these pulmonary problems eat pungent foods such as onion, garlic, and hot peppers at least 3 times a week to help keep their airway passages clear.  The benefit most likely comes from the capsaicin in the foods.  I recently lost my husband due to COPD which includes chronic bronchitis so I ask you, "Why not eat something that just might be helpful?"

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ENVIRONMENTAL ALLERGIES RELATE TO FOOD ALLERGIES

If you suffer from some environmental allergies, you may also suffer from certain food allergies.  In most cases the food allergies are not severe and may only cause some itching, etc.  In a few cases they could be severe.  (Not talking about regular food allergies here, just ones related to environmental allergies.)

According to an article in Consumer Reports on Health Volume 23 Issue 12 if you suffer from any of the following environmental allergies you could possibly notice some allergy to the corresponding foods listed.

• GRASSES:  celery, melons, oranges, peaches, tomatoes
• RAGWEED:  bananas, cucumbers, melons, sunflower seeds, zucchini
• BIRCH:  almonds, carrots, celery, cherries, hazelnuts, kiwis, peaches, pears, plums

The food allergy symptoms will usually show themselves as itching in the mouth, nose, etc or other minor problems.  If you have the above environmental allergies and notice these food allergy symptoms, before you think you are sick or coming down with something, think back to whether you ate the above foods when your environmental allergy was more exposed.

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BRIGHT LIGHTS AND SPINACH

Ever notice how bright the lights are in the grocery store?  They do more than make it easy to see.  When you go to the produce department, pick up the spinach that is in the front.  Often we dig to the back of the produce thinking the best or freshest might be there.  Well guess what?  Spinach that has been exposed to more of the light has greater amounts of vitamin C than those buried in the back of the bin.  This information came from a report in the Journal of Agricultural and Food Chemistry.

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FEED YOUR IMMUNE SYSTEM

Studies have shown that people whose diets are low in the following vitamins - A, C, D, Bs (includes folic acid) and the minerals iron, zinc, and selenium tend to have fewer and less active types of the important white blood cells that defend against invading microorganisms.  To keep yourself healthy, eat a well-balanced diet that is rich in fruit and vegetables, whole-grains, and low-fat dairy.  You should also eat a moderate amount of fish, lean meat, nuts, and healthy vegetable oils such as olive, canola, coconut, etc. 

Don't get sick because you aren't eating right!

This information is from the Consumer Reports on Health Vol. 23, Issue #12, December 2011

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!  I have one I use on my stove, etc. I run it through my dishwasher every time I run it.  I prefer to use heavy-duty paper towels or dish cloths.  One use with the paper towel then it goes 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 as simple as a dirty sponge.

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FISH AND CORONARY HEART DISEASE

 While poultry gets so much attention for those looking to eat healthy, did you know fish is the real health star? That's right, and not just fish but fatty fish. We tend to shrink back when the word fatty is used but research links the consumption of fatty fish, ie salmon, mackerel, etc, with a reduced risk of death from coronary heart disease. You may want to up your consumption of fatty fish for heart health.

PS, I feel like a hypocrite for even posting this. I do not eat fish, or poultry for that matter, and yes, my heart would no doubt be happier if I did. This is a 'don't do as I do, do as I say' post.

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CLAIMS ON EGG CARTONS

When you shop for eggs, you may wonder about some of the claims on the cartons.  Eggs like every other product on the market are victims of advertising.  To help you cut through some of the claims, remember this:

• Omega-3 eggs.  This means the hens that laid the eggs ate a diet that contains flaxseeds.  Therefore, the eggs may be higher in these heart-healthy fatty acids.
• Vegetarian-fed.  This does not change the nutritional value of the eggs.  This may, however, be important to true vegetarians.
• Hormone-free.  There is no hormone products approved for egg production so all eggs should be hormone-free.  This is just an advertising trick.
• Cage-Free or Range.  This indicates the hens may have more humane treatment than those crowded in cages or commercial "coops".  The industry is so poorly regulated that this claim may not mean much.

If you prefer eggs with one of these titles, more power to you.  This is not to play down these titles but to simply let one know what they really mean.

GINGER FOR MOTION SICKNESS

Did you know that taking powdered-ginger capsules right before traveling can help with motion sickness? Studies have shown that taking the capsules right before travel can both delay the onset of nausea and help you to recover more quickly. One study showed that people who were spun in a motorized chair but took up to 2,000 mg of ginger 20 minutes before went twice as long before getting sick than did those who took drugs. If you have a problem with motion sickness, give ginger capsules a try.

Note: This picture is not an endorsement of this particular brand.

REFRIGERATING EGGS

Eggs should be refrigerated as soon as you get them home.  Eggs will lose more of their nutritional qualities in 1 day at room temperature than they will in 7 days in the refrigerator.

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PRODUCE FOR FIBROMYALGIA PAIN

I have lived with chronic pain most of my life.  I have several auto-immune diseases that cause this pain.  This started when I was in high school and has stayed with me all these years.  I have a prescription for pain medication that I do take occasionally but have found a lot of pain can be controlled by other measures.  Some types of exercise, ibuprofen, analgesic rubs, massage, etc all work well.  Another thing is diet.  While there is little scientific proof that diet can control pain, I believe it can.  I would suggest to anyone dealing with pain, especially fibromyalgia sufferers of which I am one, that they eat as many fruits and vegetables as possible.  Personally, I do not care much for meat so that is an easy one for me.  If you are a carnivore, start to gradually replace a little of the meat you eat on a daily basis with some fruit and vegetables.  I am not talking about eating a steak that weighs a few ounces less and adding a few more French fries.  I am talking about real fruits and veggies!  Eat them raw when possible and cooking lightly by steaming or cooking just until tender.

Did you know that oxidative stress which is a cell-damaging process that takes place in the body- is usually higher in the bodies of people with fibromyalgia (a disease whose major indicator is pain) therefore it is thought to be a major contributor in the development of the illness.  Fruits and vegetables are loaded with antioxidants therefore doesn't it seem like a good idea to increase the fruits and vegetables in your diet if you suffer from fibromyalgia?  Give it a try and see what results you get.  And remember, food does not work like drugs.  You cannot expect results the same day you make a dietary change.  It can take weeks, even months, but it can be worth it to feel better!

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THANKFULNESS FOR YOUR HEALTH

    Do you give thanks before meals? Do you practice thankfulness in your everyday life? If you answered yes to one or both of those questions, good for you. According to HARVARD HEALTH PUBLISHING, "Giving thanks could make you happier and healthier. Research suggests that people who express gratitude are more optimistic, have better relationships and exercise more."

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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.