DON'T THINK OF FOODS/CALORIES AS JUST CARBS, PROTEINS OR FATS

 

Try thinking of foods as packages of various amounts of carbs, protein, and fats. A food and its calories may be made up of any one or any combination of the three. If you are diabetic or watching carbs for other health reasons here is a simple way to think of carbs. The calories in the following foods come mainly from carbs:

• Sweets and desserts such as candy, cakes, pies, cookies
• Starches such as breads, grains, cereals
• Fruits and their juices whether raw, fresh, or canned
• Vegetables including broccoli, corn, beans, peas, peppers, etc
• Fat-free foods often use carbohydrate-based fat replacers ie sour cream, salad dressings
• Sugar-free foods using polyols or sugar alcohols (you will notice sugar-free foods usually note they are not a low-calorie food)

A healthy diet always includes a variety of foods.

file photo

GERBERA DAISIES FOR BETTER SLEEP

Another tip that has nothing to do with kitchen medicine but might be helpful to many of you readers. Could something as simple as a plant help you sleep better? Studies have shown that a plant in your bedroom can cut down on tossing and turning, help you to fall asleep faster, and wake up less during the night. That is because we sleep better in a space with lots of oxygen in the air. Gerbera daisies are the best for this, according to scientists who study such things, because while most plants emit extra oxygen during the day, gerbera diasies absorb toxins and carbon monoxide and give off more pure oxygen at night. Scientists especially recommend this for those suffering with sleep apnea.

7 PLUS SERVINGS OF FRUITS AND VEGETABLES PER DAY!

We are often told to eat 5 servings per day of fruits and vegetables but a British study a few years ago found that by increasing our daily servings to 7+ we can live longer. By adding the extra servings, the researchers found that one can reduce the risk of early death by 42%. Love life and want to hang around as long as possible? Increase the fruits and veggies in your diet.

file photo

FRUITS AND VEGGIES FOR TEENS

Research has shown that teenagers who stay away from junk food are less likely to suffer from depression and anxiety. Studies have shown that teens who ate at least two fruit and four veggie servings per day and stayed away from fast foods, sweets, and soda were less likely to show symptoms of mental health problems. Do the teens in your life a favor and help them to make healthy food choices.

file photo

BLACK TEA AND TYPE 2 DIABETES

According to a study reported in the British Medical Journal a couple years ago, the more black tea a nation consumes per capita, the fewer cases of Type 2 diabetes they report. Another reason to add black tea to your diet!

file photo

MINT AND WATER FOR COOLING OFF

Extreme summer heat prompts the body to produce stress hormones which trigger the release of fatigue-triggering toxins. Here is an easy trick for a quick cool-down and thus revving up your energy levels. Mint is the answer as it contains menthol which activates cold-sensitive nerves in the mouth. Try this trick - chew a piece of mint gum and then drink a glass of water. This will cause the water to taste much colder.

Another benefit of mint is that it can be used to curb your appetite. Before reaching for that tempting treat, take a whiff of mint. The mint helps suppress your appetite by preventing production of the "hunger" hormone ghrelin.

HERBS FOR INFLAMMATION

Not only does inflammation in the body cause pain and misery, it's damaging to the body. Studies a few years ago show that 63% of people who added 2 teaspoons of dried herbs or 2 tablespoons of fresh herbs to their daily diet cut down the inflammation levels in their body within 1 week! The reason? Herbs and spices are powerful anti-inflammatories and antioxidants that quickly break down inflammation molecules in the digestive tract, muscles, pancreas and other tissues. Researchers list the following as the most powerful: Rosemary, thyme, basil, parsley, curry, turmeric, cayenne, chili powder, oregano, sage, ginger, cloves and allspice.

MUSCLE VS FAT

FYI - Per Calorielab.com, 1 pound of muscle burns 7 to 10 calories during the day while 1 pound of fat only burns 2 to 3 calories during the day!

THE DIFFERENCE IN OMEGA-3 FATTY ACIDS AND OMEGA-6 FATTY ACIDS

The difference in Omega-3s and Omega-6s is their chemical structures. They are the two major types of polyunsaturated fats we get from foods. Both are important for the body and especially the heart. The typical American diet is more prevalent in Omega-6s which are found in nuts, cooking and salad oils. Omega-3s are found in fatty fish, walnuts, soybeans, chia seeds, hemp seeds, tofu, ground flaxseeds, canola oil and soybean oil.

file photo

INEXPENSIVE HOMEMADE ICE PACKS

NOTE: My personal notes: Double bag to prevent leaks. Before loading bag take a sharpie and write, "Contains alcohol - do not ingest."