Eating For Health

Thanksgiving is a celebration of gratitude—and yes, delicious food. But with the average feast clocking in at 1,800 to 3,500+ calories , it’s easy to feel weighed down afterward. The good news? You don’t need to diet or skip dessert. You just need a plan. 🍽️ Smart Swaps That Still Taste Amazing ·          Pumpkin pie : Use 2% evaporated milk and reduce sugar to ½ cup. The pumpkin flavor shines through. ·          Cranberry sauce : Make it fresh and cut sugar to ¾ cup for a tangy twist. ·          Sweet potato casserole : Reduce butter and sugar slightly—but keep the marshmallows and crunchy topping. ·          Pecan pie : Try an oatmeal-thickened version (recipe below) with less corn syrup. Each slice is ~311 calories vs. 739 in traditional pie. 🥗 Portion & Plate Tips ·       ...

Who knew that merely eating eggs might lower your risk of Alzheimer’s.   Recent studies suggest that eating eggs may be linked to a lower risk of Alzheimer’s disease.   However, so far, the evidence shows association, not proof of cause-and-effect.   🥚 What does the Research Show?   Weekly egg consumption : Older adults who ate at least one egg per week had about a 47% lower risk of developing Alzheimer’s dementia compared to those who ate eggs less than once a month. Brain autopsy findings : People who consumed eggs regularly showed less buildup of amyloid plaques and tau tangles , the toxic proteins strongly associated with Alzheimer’s. Nutrient drivers : About 39–40% of the protective effect was explained by higher dietary choline intake , a nutrient abundant in eggs . Choline supports neurotransmitter production (acetylcholine), cell membrane integrity, and memory-related gene expression. Other nu...

Sip Smart This Season  🍵  As the temps drop, a warm cup of green tea isn’t just comforting—it’s a wellness win. Packed with antioxidants like EGCG and L-theanine, green tea supports: ✅   Heart health  (may lower LDL cholesterol and blood pressure) ✅   Brain function  (linked to better memory and reduced cognitive decline) ✅   Skin glow  (antioxidants help reduce inflammation and boost collagen)   ✅   Stroke prevention  (studies show reduced risk with 4+ cups/day) ✅   Stress relief  (L-theanine promotes calm focus) 💚   Green tea is the least processed of all teas,  meaning it retains the most polyphenols and antioxidants. How much is safe?  Up to 8 cups/day is considered safe for most adults. Even 1–2 cups can offer benefits. Pregnant? Stick to 1–2 cups max due to caffeine. Or try decaf! Bonus:   Green tea  may support weight management and oral health too. 📚  Full blog post:  What are ...

Last week I brought home fresh sourdough bread from a bake sale.   It was delicious.   Then my sister sent me an article, What Happens to Your Blood Pressure When You Eat Sourdough Bread Regularly?   Does sourdough bread help with blood pressure and are there other health benefits of eating sourdough bread?   Does eating sourdough bread help with blood pressure? Sourdough bread may modestly support healthy blood pressure, but it’s not a cure-all. Its fermentation process produces compounds that can help relax blood vessels—but the effects are subtle.   🧠 Why Sourdough Might Help Blood Pressure        Fermentation creates peptides that may block angiotensin-converting enzyme (ACE) —the same enzyme targeted by many blood pressure medications. It also contains GABA (gamma-aminobutyric acid) , which has a calming effect on the nervous system and may help lower blood pressure. Lower glycemic index : Sourdough causes a slower rise in bloo...