FIBER - NEED VS CURRENT

You probably hear often you should eat more fiber.  But do you know how much fiber you should have on a daily basis?  Here are the basics for you.  Adults should eat between 25 to 38 grams of fiber per day.  But here is the downside; most adults are only getting about 14 to 17 grams a day.  As you can see, most of us are only getting about half the amount we should have!  If you are a diabetic, it takes about 40 to 50 grams a day to favorably affect your blood sugar.

To be sure you are getting enough fiber, which has a definite benefit for your body (various articles on this site have that information), you should learn to read nutrition labels for everything you eat and make sure you eat foods that have at least 2 1/2 grams of fiber per serving.

One simple way to up your fiber intake is to switch from refined grains to whole grains including from white bread to whole-wheat or other whole grain bread. The label needs to read whole-wheat. Just saying wheat on the label is not whole grain bread.

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GETTING MORE FORGETFUL?

If you notice you are getting more forgetful, you may need more Omega-3 Essential Fatty Acids in your diet.  According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, "The fatty acids are part of the brain's building blocks.  If you are not getting enough in your diet, the architecture of the brain becomes weak and brain function, including memory, suffers."  

However, it is not only the amount of omega-3s that's important; the balance between omega-3s and omega-6s is equally important.  "Our diets are flooded with omega-6 fatty acids, mostly from processed foods.  The more omega-6s you eat, the more omega-3s you need to balance your levels.  Most of us are eating too many omega-6s and not enough omega-3s.  If there is no fish, walnuts, or freshly ground flaxseed in your diet, and the fats you eat come mostly from meat, you're not getting any omega-3s."  Manuel Villacorta, RD, spokesman for the American Dietetic Association.

Here are some ways to increase the omega-3s in your diet:

• Reduce the amount of processed food in your diet.
• Use only canola or olive oils.
• Eat either wild salmon, herring, sardines, or halibut weekly.
• Add 2 tablespoons freshly ground flaxseed to your morning cereal.

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SOOTHING A SORE THROAT

According to Dr. Lawrence Rosen (MD) for anyone ages 1 and up, you can make a cup of chamomile tea with a teaspoon of added honey to soothe a cough or sore throat.  Of course, that does not apply to anyone with allergies to honey.  What a tasty way to sooth these problems. 

Notice this says "soothe" not cure!  Any serious sore throat should be checked out by a doctor in case it is strep!

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When I was a teenager my family doctor recommended, I drink hot tea to soothe my sore throat. That advice has served me well over the years. It has also been helpful to several of my grandchildren.

IMPORTANT OLIVE OIL FACTS

Most of us aren't really aware of the different uses for different types of olive oil.   Are you aware that most olive oils do not begin to break down until they reach 450 degrees?  However, extra-virgin olive oil loses its healthy properties when you cook with it.  It should only be used for uncooked recipes, ie salads, etc.  So, if you are cooking with extra-virgin olive oil thinking you are getting its health benefits, you are using the wrong oil.

True "extra-virgin olive oil" comes from an unheated processing method.  Fresh oils are always richer in antioxidants and other beneficial substances.  As stated once before on this blog, if you aren't going to use it soon, buy it in small containers.

Always buy your olive oil in an opaque container not a clear one.  Light degrades the oil.

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CLEANING WOODEN CUTTING BOARDS

Bacteria can grow in the deep knife cuts on wooden cutting boards because wood is porous and nearly impossible to clean.  A quick wipe is not enough to kill the germs on such a board.  To be sure you are getting rid of all the germs, soak wooden cutting boards in 1 tablespoon of bleach per gallon of water for at least 2 minutes.  Wash the board with hot soapy water following the soaking.

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FLAVORED YOGURT

Beware when eating flavored yogurts.  Many flavored yogurts do not deserve yogurts healthy reputation.  Be sure to read the nutritional label.  The  following is copied from the nutrition label on a popular brand of flavored yogurt:

• Potassium - 220 mg That is less than half the potassium you would get in a small banana.
• Protein - 5 g (By switching to plain Greek yogurt you can more than double the amount.)
• Calcium - 15% of daily recommended allowance (A good dose of this bone boosting mineral.)
• vitamin D - 15% of daily recommended allowance (A good dose of this cancer-fighting vitamin.)
• Faux or Pureered Fruit - not a significant amount of vitamin C
• Sugar - (4 oz container) Contains sugar equal to 7 packets of sugar

To keep your flavored yogurt on the "healthy" list, buy unflavored yogurt and add your own fresh fruit.

Note: The following picture is not the brand analyzed in this post.  This picture is for reference only!

HOW TO STORE HONEY

Honey is the one food that lasts forever. Keep your honey stored in an air-tight jar at room temperature and enjoy anytime. Most grocery store honey is clover honey, but many stores carry a variety. Honey with a paler color has a delicate flavor.

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BENEFITS OF COLORFUL FRUITS & VEGETABLES PART III

This is the third and last post regarding the benefits of adding colorful fruits and vegetables to your diet.  Again, remember this is only a partial list of colorful fruits and veggies and some of the unexpected benefits you can get from them.

• PURPLE - Beets get their color from betalain which helps to flush toxins from the body.  No need for harsh "cleansing" routines, just add a serving of beets to your diet every week.
• Purple cabbage (often referred to as red cabbage) has 6 times the vitamin C and more antioxidants per 100 grams that does green cabbage.

• BLUE - Blueberries are often referred to as the ultimate brain food since they defend against dementia and Alzheimer's.  Studies have also shown that persons who eat 2 cups of blueberries per week have a 25% less likely chance of developing Parkinson's disease.

• WHITE - Yes, there are white foods other than processed bread and pasta!  Garlic is known for its sulfur compounds that convert to a gas that lowers blood pressure.  Garlic also reduces the risk of blood clots by stopping platelets from becoming too sticky!
• Cauliflower which contains both vitamin K and omega-3s is known to defend against chronic inflammation and to lower one's risk of both cancer and heart disease when eaten on a regular basis.

• BLACK - Blackberries contain salicylate, a natural pain reliever.  They also soothe stomach cramps and ward off atherosclerosis.
• Raisins and other foods containing the mineral boron may provide some of the same benefits as estrogen therapy for women in menopause.

I'll just imagine you have found a few benefits in some fruits and vegetables that you had never known existed or had even considered.  Amazing how God created foods to take care of our bodies when used correctly!

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BENEFITS OF COLORFUL FRUITS AND VEGETABLES PART II

Yesterday's post was about some of the benefits of eating colorful fruits and vegetables.  Today we will continue by discussing orange and green fruits and vegetables.  Remember these lists are partial but give you the idea of how color in your diet is beneficial.

• Orange - Carrots are one of the best foods for heart health.  Scientists have found that people who eat at least one serving of carrots a day are 60% less likely to have a heart attack!  Remember if you are diabetic, cooked carrots are higher in sugar than raw carrots.
• Sweet Potatoes are excellent sources of vitamin A.  One baked sweet potato provides 262% of your RDA of vitamin A.  One of the benefits of vitamin A is to keep your skin looking young by forming new cells.
• Cantaloupe gives your immune system a big boost.  One cup of cantaloupe has 113% of the RDA of vitamin C.  Vitamin C fuels infection-attacking while blood cells.
• Green - Broccoli is known for its' healthy benefits.  But did you know that compounds in broccoli reduce redness and inflammation from UV rays by 37%?
• Limes cancer-fighting properties remain in the bloodstream up to 24 hours after consumption!
• Spinach is packed with vitamin K.  One cup of spinach has 1,000% of the RDA for vitamin K.  Vitamin K is a nutrient that bonds calcium to bones and slows cell breakdown.

If you aren't including color in your diet on a daily basis, you are missing some vital vitamins and minerals!

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HEARTBURN AND VITAMIN B12 DEFICIENCY

If you have a lot of heartburn that you choose to treat yourself with OTC antacids, you should pay a visit to your doctor, especially if you are feeling tired.  Did you know that chewing a lot of antacids can cause a vitamin B12 deficiency?  Antacids interfere with the absorption of vitamin B12.  The occasional antacids are not what we are talking about here.  This is referring to those who are continually chewing antacids and not checking in with their doctors. 

A deficiency of vitamin B12 causes fatigue and according to Danine Gruge, MD, associate medical director of the Pritikin Longevity Center and Spa in Miami, Florida, this deficiency is often found in persons who don't eat much animal protein.

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