LOOK AT YOUR PLATE

Do you ever take a look at your plate before you start eating?  If you don't, you should!  First of all, look at the quantity of food.  How big is the plate and how much food is it holding?  Secondly, what types of food are on your plate?  About half of your plate (this is especially important for diabetics) should be holding vegetables, and not just any vegetables!  We are talking a variety of colorful low carb vegetables, not french fries and onion rings.  Sorry 'bout that! :(  To complete that plate the other half should be divided in thirds, one-third for whole grains, one-third for beans, nuts, seeds, or low carb fruit, and the last third for protein including lean meat.  Studies have shown that the colorful vegetables are rich in vitamins and minerals that help prevent disease.  And a plate that looks like what I have described above will promote good blood glucose levels.  That is why I said above that it is important for diabetics.  It is also a good rule for anyone who cares about their health and their diet.

Be sure that bread is whole-grain!

A SIMPLE ANSWER TO 'WHAT IS LUPUS?'

Most people have heard of Lupus but don't really know what it is. Here is a simple way to describe lupus.

Lupus is an autoimmune disease in which the immune system attacks healthy organs in the body as if they were an infectious agent, such as a virus or bacterium. This is a basic definition of lupus erythematosus known as SLE. There are various types of lupus, but this is what is most generally referred to by people as lupus.

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EATING FOR A HEALTHIER LIFESTYLE

As most of you know I am a diabetic who was diagnosed approximately 13 years ago.  Since then I have done extensive research on diabetes, general health, and diet.  The following guidelines for diabetics are also good guidelines for everyone.  If you want to lose weight, be healthier, or control your blood sugar, you should implement these guidelines to your daily diet.

• Reduce the amount of sugary food and drinks that you consume.  Notice that includes drinks.  Many people get more sugar from what they drink than from what they eat!
• Watch your fat intake and cut it back.  This includes oils that include saturated and/or trans fats.  Olive oil and coconut oil are healthy oils and should be part of your diet.  Read the label on any oils you use and avoid the saturated and/or trans fats altogether.
• Increase the amounts of lean protein in your diet.  Chicken breast, fish, soy products, are all examples of lean protein.
• Here is a big one that is so easy.  Decrease your serving sizes!  Almost all of us are eating servings that are 2 to 3 times what they should be.  When eating out, ask for a to-go container with your meal. Most restaurant meals are at least twice what you should eat.  Immediately remove half the food from your plate and put it in the to-go container and out of sight.  Now you have another meal to take home for another day.
• Increase the amounts of fresh fruits (not canned fruits in sugary syrup), vegetables (fresh or frozen when possible), whole grains (get rid of all white rice, regular pasta, regular breads, etc from your pantry), beans (especially important for diabetics), and low-fat dairy (stop buying whole-milk and cheeses made from whole-milk).

These simple guidelines are basically from the Dietary Guidelines for Americans.  I have added some thoughts of my own.

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EAT TO PROTECT YOUR BONES FROM OSTEOPOROSIS

Osteoporosis is sometimes referred to as "the silent disease" because many times it is only discovered after a person suffers a broken bone.  It is estimated 10 million Americans have osteoporosis and another 44 million are at risk for this devastating disease. There are foods you can eat that will help to protect your bones from this disease but don't wait until you are diagnosed with osteoporosis to start eating these foods.  Make them a regular part of your diet today!

• low-fat dairy products
• dark leafy greens
• salmon
• oats
• tofu

I'm sure there are more but this is a good starting point.

In addition, walk and do other weight-bearing exercises.  This will help to prevent falls and fractures.

If you are concerned about your vitamin D and calcium levels ask your doctor to test them the next time you have blood tests.

Your doctor can also do a bone density test if you are at risk.

Did you know the following may be signs of early osteoporosis?

• loss in height
• decreased strength in your hand grip
• weak and brittle fingernails
• cramps, muscle aches, bone pain

MORE ON BANANAS

 

Since yesterday's post was about bananas, I thought it a good idea to follow up with this chart.

Should It Be A Banana A Day to Keep the Doctor Away?

 

Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away.  Here we examine why.  The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts.  

If you are diabetic, you may have been told to only eat half a banana at a time.  Here is the reason why; a banana has twice the carbs as an apple and also more natural sugar.  So, beware of that if you are a diabetic.  But here is the good news, a banana has five times as much Vitamin A and iron and three times as much phosphorus as an apple. In addition, bananas are also rich in potassium. 

The banana a “super food” that is an integral part of a healthy daily diet regimen.

Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half.  Note: If you are a diabetic and you eat two bananas you had better workout for an hour and a half!

Bananas are also ideal for eating during that midday lull when you feel tired and sluggish.  Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine and/or sugar.

Would you believe bananas are a brain food?  Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. 

Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.  Bananas are one of the foods commonly recommended for anyone suffering with high blood pressure.

The above are just a few of the benefits of eating bananas.  Are bananas a regular part of your diet?

Note: some of the above information was gathered from LifeScript

PROTEIN IN GREEK NONFAT YOGURT VS REGULAR NONFAT YOGURT

Are you aware that Greek nonfat yogurt has twice as much protein as regular nonfat yogurt?  This is especially important to diabetics.  Yogurt should be part of a healthy diet for almost everyone.  I realize some people can't eat dairy products but if you can, do yourself a favor and include some yogurt.  This is especially important if you are taking antibiotics.  Antibiotics can destroy the good bacteria in your digestive system.  Yogurt is a good way to replace it.

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THERE'S ALWAYS AN EXCUSE

I just couldn't resist posting this.  How many times have so many of us, said this? There is always an excuse not to eat right and to indulge in the things we love.  But seriously, quit making excuses.  You only get one body in this life so take care of it!

EAT SPICY FOODS TO REV UP YOUR METABOLISM

One of the things I do on a regular basis is add lots of ground cinnamon to my oatmeal everyday.  It not only revs up my metabolism, it helps regulate my blood sugar.  This is one of the best dietary changes I have made.  My point in telling you that is this; small diet changes can be very helpful in many ways.

Here is another good example: That beyond-hot mustard that comes with Asian takeout can rev your metabolism by 20 to 25 percent. "It boosts production of fat-burning hormones," says Lori Shemek, PhD, author of Fire-Up Your Fat Burn! Try adding one teaspoon to your usual vinaigrette.

If you aren't already using lots of spices in/on your food, give it a try.  You will be pleased with the results.

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AVOCADO FOR YOUR SKIN

The little avocado is full of goodies for the skin.  Avocados are abundant in essential oils and B-complex vitamins that are known to nourish the skin.

Vitamin B3 (niacin) is very important for healthy skin and avocados have an abundance of it.  Niacin is an anti-inflammatory that soothes irritated skin and red, blotchy skin.  One avocado contains 27% of your daily need of niacin.

If you aren't currently eating avocado, it would be a good idea to add it to your diet!

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