Root veggies for roasting today. They are from the last farmers market if this year! You can roast the purée and make a delicious creamy soup, or just eat them as is! Contains lots of fiber and antioxidants. Leeks, potatoes, carrots, red onions, sweet potatoes. In the oven at 450 for 30 minutes. Olive oil, salt and pepper. Enjoy
An orange has four times the fiber of six ounces of orange juice and has 65 calories!
Choose your carbohydrates from a range of nutrient-dense, low saturated fat foods whenever possible. Choose a diet with low to moderate amounts of simple carbohydrates and higher amounts of fiber and other complex carbohydrates.
There are many different types of sugars; naturally occurring sugars, which are found in foods such as fruit and dairy products, and added sugars, which are added by manufacturers to foods such as soda or candy. From a nutritional standpoint however, there is a big difference between these sugar sources.
Foods that contain naturally occurring sugar tend to be nutrient dense and thus provide more nutrition per bites, where foods that contain added sugar tend to give little else. The calories in sugar laden foods are called empty calories because they provide so little nutrition.
Between 1980 and 2000, our yearly consumption of added sugars increased by more than 20%! Sugars function as preservatives and thickeners in foods such as sauces. It is also used to make yeast in breads rise. And of course, sugars make foods taste sweet.
A super large soda at a movie theatre, 64oz. contains 800 calories, and over 50 teaspoons of added sugars.
While it is not completely necessary to avoid all sugars, reducing added sugars and consuming nutrient dense high fiber carbohydrates may be effective. This will help avoid weight gain and excess body fat. Research has shown that being overweight or obese increases the risk of 11 types of cancers including colorectal, postmenopausal breast, ovarian, and pancreatic cancer.
Check the Nutrition Facts Labels for the following ingredients; it does not distinguish between naturally occurring and added sugars. For example, the nutrition labels on ready to eat cereals such as raisin bran and dairy products such as milk list 21 grams of sugars for raisin bran and 12 grams for low fat milk. This can be misleading, as the grams of sugars listed for the raisin bran cereal include both the amount of naturally occurring sugars from the raisins and the sugars added to sweeten the cereal. For the milk, the sugar listed on the Nutrition Facts panel includes the naturally occurring sugar, lactose.
Look for these added sugars: Sugar, molasses, corn syrup, high fructose corn syrup, and fructose.
Added sugars are found in soft drinks, sugars and candy, cakes, cookies, pies, fruit punch, ice cream, yogurt, and grains, cinnamon toast, canned fruit, and sweetened waffles. Sugar consumption should be kept at about 8-9 teaspoons daily or 9% of total calories. Most American’s consume, on average over 30 teaspoons of added sugars daily!
Naturally occurring sugars and added sugars There are two types of sugars in American diets: naturally occurring sugars and added sugars.
Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose).
Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Added sugars (or added sweeteners) can include natural sugars such as white sugar, brown sugar and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup).
You can use sugars to help enhance your diet. Adding a limited amount of sugar to improve the taste of foods (especially for children) that provide important nutrients, such as whole-grain cereal, low-fat milk or yogurt, is better than eating nutrient-poor, highly sweetened foods.
Sources of added sugars The major sources of added sugars in American diets are regular soft drinks, sugars, candy, cakes, cookies, pies and fruit drinks; dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk); and other grains (cinnamon toast and honey-nut waffles).
The U.S. Department of Agriculture has identified some common foods with added sugars. The table below lists a few examples and the number of calories from added sugars they contain. Note the calories here are only from added sugars in the food, not the total amount of calories in the food.
How to find added sugars in food.
Unfortunately, you can’t tell easily by looking at the nutrition facts panel of a food if it contains added sugars. The line for “sugars” includes both added and natural sugars. Naturally occurring sugars are found in milk (lactose) and fruit (fructose). Any product that contains milk (such as yogurt, milk or cream) or fruit (fresh, dried) contains some natural sugars.
Reading the ingredient list on a processed food’s label can tell you if the product contains added sugars, just not the exact amount if the product also contains natural sugars.
Here are some product terms related to sugars, and their meanings:
Sugar-Free – less than 0.5 g of sugar per serving
Reduced Sugar or Less Sugar – at least 25 percent less sugars per serving compared to a standard serving size of the traditional variety
No Added Sugars or Without Added Sugars – no sugars or sugar-containing ingredient such as juice or dry fruit is added during processing
Low Sugar – not defined or allowed as a claim on food labels
Although you can’t isolate the calories per serving from added sugars with the information on a nutrition label, it may be helpful to calculate the calories per serving from total sugars (added sugars and naturally occurring sugars). To do this, multiply the grams of sugar by 4 (there are 4 calories per 1 gram of sugar). For example, a product containing 15 g of sugar has 60 calories from sugar per serving.
Keep in mind that if the product has no fruit or milk products in the ingredients, all of the sugars in the food are from added sugars. If the product contains fruit or milk products, the total sugar per serving listed on the label will include added and naturally occurring sugars.
We Need to reduce added sugars Although sugars are not harmful to the body, our bodies don’t need sugars to function properly. Added sugars contribute additional calories and zero nutrients to food.
Over the past 30 years, Americans have steadily consumed more and more added sugars in their diets, which has contributed to the obesity epidemic. Reducing the amount of added sugars we eat cuts calories and can help you improve your heart health and control your weight.
The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day, 25 grams for women and 9 teaspoons per day 30 grams, for men).
Monosaccharaides are one-molecule sugars, most commonly found in food are Glucose (blood sugar) Fructose (fruit sugar) and Galactose (found mainly in milk)
Sugar can contribute to dental cavities, elevate the level of fat in your blood, and lower the good HDL cholesterol. Foods with added sugars can rob your body of nutrition. A diet high in simple sugars causes insulin resistance, because of the constant release of insulin from the pancreas. The body begins to ignore it! Excess sugar causes; high cholesterol, triglyceride levels and hypertension and the development of type II diabetes.
Dietary Sweeteners The perception is that consumption of sweeteners will lead to a reduction in calories consumed. This in turn will lead to weight loss or prevention in weight gain. Unfortunately, this is not the case as detailed studies have not shown these sweeteners to reduce the number of calories consumed or to have any significant effect on body weight. In fact, aspartame may actually increase your appetite. Saccharin was banned in 1977 because it caused bladder cancer in rats.
Sugar Substitutes are sweet and sometimes sweeter than sugar but contain fewer calories.
Sucrose – 4 calories per gram (Table Sugar-found in tenderizes and enhances flavor, contributes to browning properties to baked goods)
*Stevia – is a natural sweetener extracted from the Stevia plant. (300 times sweeter that sucrose)
*Naturlose– low calorie natural sugar found in milk that has just been recognized as safe.
*Nectresse-from the Monk fruit, (green melon) in Central Asia, it is 150 times sweeter than sucrose.
Sorbitol – 2.6 calories per gram (Found in sugarless gum, baked goods, and candy, may cause diarrhea)
Mannitol – 1.6 calories per gram (Found in gum and jams)
Xylitol – 2.6 calories per gram (Found in gum and candy)
Saccharin– 0 calories per gram (Sweet Low)
Aspartame – 4 calories per gram (NutraSweet and Equal) 200 times Sweeter than sucrose
Sucralose– 0 calories per gram (Splenda) 600 times sweeter that sucrose
Since your body can’t identify these sweeteners, your body cannot metabolize them. They actually make you gain weight!
Saccharin was banned in 1977 because it caused bladder cancer in rats.
What to Eat:
Eat more whole fruits, which includes much needed fiber
Use Stevia as a sweetener. You can grow the plant and use the leaves to put in your tea or coffee for sweetness. You can also buy it in the grocery store.
Choose organic or locally grown fruits when available
Through our lifetime, we have many choices to make. It is the same with eating. We all have an emotional connection with food.
If you are overweight and struggling with overeating, diabetes, high blood pressure, etc. The strongest food cravings hit when we are at our weakest point. This is when we may turn to food to comfort ourselves. When facing a difficult problem, or just normal stressors in our lives. Sometimes this happens even when we are bored.
Relationship conflicts, work, financial pressures, and health problems are all trigger points.
Emotional eating can sabotage your weight loss efforts. This often leads to eating too much. This is called “mindless eating”, when you just eat, and do not have the feeling of being hungry.
During these emotional times of eating, we tend to crave high-calorie foods, sweets and fatty foods. Weight gain can happen quickly! You can quickly gain 3-5 lbs. in a week!
Although some people eat less in the face of strong emotions, if you are emotionally distressed, this could also turn to binge eating, quickly consuming food because of convenience without enjoyment.
Emotions and eating habits are tied together. Food serves as comfort and also a distraction when dealing with painful situations.
Whatever emotions drive you to overeat, the end result is always the same result. The emotional return for this behavior is guilt and weight gain! This can also lead to an unhealthy cycle. You emotions trigger you to overeat, then you feel bad and beat yourself up, then you overeat eat again. Its a never ending process.
Here are some tips on getting breaking the cycle of Emotional Eating:
Start with keeping a calendar and food diary. On the calendar, write your emotions. In your food diary, write what you are eating at that specific time. This will help you detect patterns and cravings.
Next thing is to recognize your stressors, and try to calm them. Exercise is the best. Walking, Yoga, Meditating, are excellent.
Before you eat, have a reality check with yourself. Are you really hungry, or is this emotional?
When eating meals, chose high protein, lean meats. Carbohydrates such as vegetables, fruits (berries only) and whole grain breads. Fats such as avocados, olive oils, and nuts. Eat healthy snacks to satisfy cravings throughout the day.
Focus on the Positive! If we don’t have our health, we have worries and stress.
“make a memory everyday and don’t apologize for who you are….Rebecca
Diabetes affects millions of people. Although diabetes is a serious health problem, with proper care you can learn to manage your diabetes and lead a full and active life.
WHAT IS DIABETES? When you eat, some of your food is broken down into glucose (a kind of sugar). Glucose travels in your blood to all your body’s cells. Insulin, made by your pancreas, helps glucose move from your blood into your cells. Glucose helps your cells produce the energy you need for healthy living. Glucose from food makes your blood glucose level go up. Insulin lowers blood glucose levels by helping glucose move from your bloodstream into your cells. When you have diabetes your body doesn’t make any insulin, or enough insulin, or your body prevents the insulin you do produce from working properly. You must do the work your body did before diabetes to keep your insulin and glucose in balance.
TYPES OF DIABETES The most common types of diabetes are Type 1 and Type 2. In Type 1 diabetes, the pancreas (the organ that makes insulin) does not work right. The cells that produce insulin are damaged or destroyed, so the body makes little or no insulin, and usually occurs in children or young adults.
In Type 2 diabetes, the body makes some insulin, but not enough. Or, the body prevents the insulin you do produce from working properly. Approximately 90% to 95% of all diabetics are Type 2. Type 2 diabetes is more common in overweight older adults, but it is becoming more common in young people and children.
People with Type 1 diabetes will always need to take insulin to manage their diabetes. However, Type 2 diabetes is a progressive disease. At first, they may be able to manage their blood glucose with diet and exercise, but most will eventually need to take insulin to manage their diabetes.
WHAT CAUSES DIABETES? The cause of diabetes is unknown, but scientists do know that certain things (risk factors) increase your chance of getting diabetes. Risk factors for Type 2 diabetes include being overweight, high blood pressure and a family history of diabetes.
SIGNS AND SYMPTOMS OF DIABETES
Tired all the time
Need to urinate often
Sudden weight loss
Wounds that won’t heal
Numb or tingling hands or feet
HOW EXERCISE CAN HELP YOU MANAGE YOUR DIABETES The treatment goal for diabetes is glucose control, which includes diet, and exercise. Exercise is effective in glucose control because it has an insulin-like effect that enhances the uptake of glucose even in the presence of insulin deficiency. Exercise will help improve glucose tolerance, increase insulin sensitivity, and decrease insulin requirements. Additional benefits of exercise for diabetic patients include improved lipid profiles, blood pressure reduction, weight management, increased physical work capacity, and improved well-being.
Prior to beginning an exercise program, diabetic patients should undergo an extensive medical evaluation. Cardiorespiratory activities include any activity that increases your resting heart rate and uses the large muscles in your legs and arms. Walking is easiest. You may enjoy an aerobics or step class, running, swimming, water aerobics, chair aerobics, riding a bike or dancing.
Get at least 150 min/week of moderate-intensity aerobic physical activity (50-70% of maximum heart rate) and/or at least 90 min/week of vigorous aerobic exercise (more than 70% of maximum heart rate) is recommended. The physical activity should be distributed over at least 3 days/week and with no more than two 2 consecutive days without physical activity. Ask your health care team what your target heart rate should be. Or, you can use perceived exertion by asking yourself, how hard am I working? After a 5-10 minute warm-up of gradually increasing your intensity, the exercise should feel somewhat hard – to hard. You should always be able to talk to someone near you while exercising.
WHEN TO TEST YOUR BLOOD SUGAR Hypoglycemia or low blood glucose is the most common problem for diabetics who exercise. Because of the increase of glucose uptake during exercise, the risk of hypoglycemia exists during and after exercise, and may last as long as 48 hours after exercise.
Common symptoms include:
Fainting or feeling faint
Testing: Monitor blood glucose prior to exercise and following exercise, especially when beginning or modifying the exercise program. Never exercise if your blood glucose level is too low. Measurements that are less than 100 mg/dL are considered hypoglycemic, but rapid drops in blood glucose can also cause signs and symptoms of hypoglycemia.
If you take insulin or diabetes medicine, you may need a snack before or after you exercise. Muscles keep burning glucose even after you stop exercising.
– 3 graham cracker squares – 15 – 20 fat free chips – 1 small piece of fresh fruit – 2 TBSP of raisins – 1 cup skim or low fat milk
If you are trying to lose weight, talk to your health care team about using less insulin or medicine instead of eating more food.
No one likes to go to the dentist, but taking care of your teeth can be significant to your overall health.
Periodontal disease is an inflammatory condition that may be a manifestation of other systemic conditions such as: Diabetes, anemia, vitamin deficiency, leukemia, and other white blood cell conditions. It can also be a cause of hardening of the arteries, which is a risk of having heart disease. Tooth loss caused from Periodontal disease, makes it harder for us to chew and digest our food properly.
The microorganisms that grows in diseased gums are swallowed, and the inflammatory effects gum disease in the mouth has a direct affect to our our arteries. This provides a direct link between our mouth and general disease.
Our immune system and our nutrition determines the defense mechanisms that normalize and act in defense of this disease.
Used for over 150 year’s, amalgam a filling material that is an a alloy of Mercury, has been used to fill our teeth. I recommend that if you have metal fillings that are worn or cracked, to have your dentist take a look, there may be severe decay beneath the metal filling. Your dentist can determine if there is decay. If this is so, then you should definitely get them removed. Very old fillings of Mercury can also have a negative effects on your health. You should get them removed.
Recently and gradually, I have had all of my Mercury fillings removed, except for one. They have been replaced by a white composite filling. They look beautiful. And when you smile, everything is White!
Here is my tip for brushing. I was taught this from my dentist. Brush your teeth with two fingers. The thumb and index finger. The reason for this is, is that we tend to brush our teeth really hard. This has a negative effect on the gum line, and the enamel which exposes the nerves and makes teeth sensitive.
Oral hygiene is a mandatory practice, at least every 6 months to the dentist for cleaning and checking to ensure that you have healthy gums and teeth. Most insurances will cover a regular appointment.
A good diet is necessary for promoting periodontal healthcare. A diet rich in raw vegetables, al dente cooking, and fibrous foods are all good for our gums.
Chewing, or masticating, is invaluable to gum health. It helps prevent tooth decay. Chewing increases saliva production and strengthens our jaws. It breaks down and mixes food together in your mouth. It sends a message to the gastrointestinal system that food is on its way. It is also part of digestion
Vitamins and Supplements:
Vitamin C, aids in the formation of blood vessels which stimulates our gums
Vitamin A, associated with inflammation
Zinc, works with vitamin A, plaque growth can be inhibited with a mouthwash that contains Zinc
Vitamin E, helps with healing
Glutathione and other antioxidants treat and protect periodontal disease.
Follow these healthy tips:
Do not smoke tobacco. Smoking, is associated to increased tooth loss.
Cut Sugar from your diet, it is known to increase or promote plaque and it also decreases the production of white blood cell function. Steer clear of hidden sugars and added sugars. Check the labels.
Use a soft bristle toothbrush when brushing
Use a Water-pik regularly
Visit a dentist at least every 6 months and brush and floss twice per day. Follow a diet of high fiber and avoid smoking, sugar and refined carbohydrates.
Mouth washes themselves may do more harm than good , as they kill off protective bacteria.
Poor dental hygiene shortens your life. Its just that simple. Tooth loss makes it harder for us to chew properly, which turns into chewing and digesting our food. The microorganisms that grow in our gums are swallowed. This leads to constantly feeding our bodies disease.
“Make a memory every day, and don’t apologize for who you are…” Rebecca
Healthy Heat is good for you. According to a recent study at the Cleveland Clinic, Spicy foods are good for your health in multiple ways. It may help relieve cold and flu like symptoms like upper respiratory symptoms, congestion, and flu like symptoms. They also contain a host of cancer fighting antioxidants and even lower your risk of death from cancer and heart disease.
Types of Spicy Foods are : Turmeric, Saffron, Ground Ginger, Pepper, Cayenne, Chili Peppers.
Inflammation is a protective process you are probably more familiar with than you think. It’s the body’s way of healing itself in response to an injury or exposure to a harmful substance. This is useful when the skin is healing from a cut, however, inflammation is not always beneficial.
If the inflammation is chronic, or ongoing, inflammation occurs when the immune system attacks the body’s healthy cells leading to an autoimmune disease such as rheumatoid arthritis, Chron’s disease Psoriasis, possibly Heart disease, diabetes, and Alzheimer’s disease.
There is little evidence supporting the impact of specific foods about inflammation in the body. We do know that some foods have the capacity to suppress inflammation, but it is unclear how often and how much is needed to get the full benefits.
There is research showing that fatty fish, berries, and green leafy vegetables have an impact on promoting our immune system. Eating healthy Omega 3 fatty acids, reduce inflammation and help regulate membrane function. These fats should be included daily in a healthy diet.
Remove fats that turn on the inflammatory processes, such as saturated fats from red meats, cream sauces, fried foods, and trans fat found in many processed foods.
THE INFLAMMATION DIET
To reduce inflammation, eat fruits and vegetables, mostly green leafy vegetables, kale, swiss chard, brussel sprouts and spinach. Fruits should be berries and cherries. Be sure to eat them fresh ,frozen and dried.
Choose plant based sources of protein like beans, nuts and seeds. When it comes to grains, choose whole grain instead of refined grain choices. Swap out regular white rice for cauliflower rice. Eat breads that are whole grain with seeds, Ezekiel is my favorite.
Choose Olive oil, avocados, nuts and seeds for heart healthy fats. Fatty fish, such as salmon, sardines, and anchovies to get your heart healthy fill of healthy omega -3 fatty acids.
To season your meals, rely on spices such as: Tarragon, Thyme, Cinnamon, Basil, Oregano, Salt, Pepper, Turmeric, Cumin, Tarragon, Parsley.
Nutrition is important, but quality of life is also part of what makes a healthy lifestyle. This has a direct impact on inflammation, because it reduces stress in our lives.
Make it your mission to achieve a healthy diet, get adequate sleep, engage in regular physical activity, and maintain a healthy weight.
“make a memory everyday, and don’t apologize for who you are”…….Rebecca