Eating For Health

Who doesn’t love sugary snacks or dessert?   But then one bite leads to craving even more sugary snacks and desserts.   A candy bar can help you curb your hunger and give you an energy boost but only for the short-term. Then as your blood sugar drops you can feel hungry again.   My husband has been working on cutting back on sweets.   Not an easy task.   Sugar, sugar everywhere.   Why it can be hard to cut back on sugar. Everyone knows there is sugar in candy and most desserts.   But added sugar has crept into many foods including bread, cereal, fruit drinks, sauces like spaghetti sauce, and yogurt.   Americans eat a lot of sugar averaging 17 teaspoons of sugar a day when the recommended amount is about “6 teaspoons per day for women and 9 for men”.   (See: Is hidden sugar sneaking into your diet? )    What are some ways you can curb your cravings for sugar? Eat meals with carbs but also protein and some healthy fats.  ...

Have you noticed the ingredients on some packaging?   In place of sugar some manufacturers are using high fructose corn syrup to sweeten foods.   So much so that now you can find packages with bold letters stating, No High Fructose Corn Syrup.    What is high fructose corn syrup and how does this sweetener affect your health? What is high fructose corn syrup?   High fructose corn syrup is made from corn starch.   After processing it is a liquid composed of 55% fructose and 45% glucose.   How is high fructose corn syrup used in foods ? One doesn’t go to the store to buy high fructose corn syrup, rather manufacturers use high fructose corn syrup in place of sugar to sweeten foods as high fructose corn syrup is cheaper.   High fructose corn syrup not only adds sweetness to foods, it also is used for other reason such as surface browning, giving “moisture, structure, and texture” to foods.   In foods like bread, jellies, and jams it is...

Who doesn’t love a good cup of coffee or two to start their day?   I often get asked, “Is coffee good for one’s health?”   What does the research show?     My sister sent me an article describing the latest health benefit of drinking coffee. What are the health benefits of drinking coffee? Johns Hopkins notes 9 reasons coffee is good for you.   What are some of the benefits? Coffee is loaded with healthful antioxidants .   These may lower inflammation and help protect against several diseases. Coffee lowers one’s risk of getting type 2 diabetes . Coffee lowers one’s risk of heart failure.   Enjoy those 2 cups of coffee a day as it makes your heart stronger. Coffee drinkers are less likely to develop Parkinson’s disease .   Coffee drinking is good for your liver .   How?   Coffee drinking promotes good liver enzymes. Coffee drinking reduces your risk of colon cancer – a condition now on the rise in those younger than 50.   (See...

This week at the gym, a few people were saying how they or a relative were recovering from some illness, colds, flu or other illnesses that got them run-down and not feeling good.  Are there immunity boosting foods that will help you fight off infections?  As we get older , our immune system is weaker and we are more likely to get sick.  For those over 65, respiratory infections and in particular pneumonia, are leading causes of death.  What foods can you add to your diet to boost your immune system? Citrus Fruits Citrus fruits are a great way to add some important nutrients like vitamin C and folic acid to one’s day.  (See: How does vitamin C keep you healthy? )  Citrus fruits include oranges, grapefruit, lemons, limes, clementines, and mandarins.  Vitamin C is known for helping to strengthen one’s immune system.  Besides vitamin C, citrus fruits add important antioxidants that have anti-inflammatory effects.  Enjoying a glass of real, ...

Years ago, a deficiency of iodine was common in many parts of the US.   Then Iodized salt became available and that solved the problem.  Now, however, pregnant women, and others may have low levels of iodine, and some doctors are reporting kids with iodine deficiency.  What is iodine and why do we need it? Iodine is a mineral our body needs for many functions and one our bodies can’t make but we can get it from foods we eat.      Our thyroids need iodine for our metabolism helping our bodies turn the food we eat into the energy we need every day.   Iodine also helps our thyroid regulate our:           Body temperature           Brain development and mental activity           Breathing           Heart Health           Digestion During pregnancy and after the baby is born, iodine helps the babies bone and bra...

How frustrating to be on a diet and the scale doesn’t move.   On X a man was lamenting how he had been on a very restrictive diet for a week and the scale hadn't changed.   Many people give up at this point and go off the diet.   But are positive things happening to your body even though the scale hasn’t budged? Beyond the Scale lists 6 ways you can know your diet is working even if the scale hasn’t moved.   Your diet and new exercise habits are working even if the scale doesn’t show it.   Better Health Markers Even though the scale hasn’t changed, your blood pressure may be lower, your lipid levels like cholesterol may be lower, and blood sugar levels may be lower.  More Energy Better eating and more exercise can lead to increased energy levels.  And exercising burns up calories and leads to higher energy levels. Improved Digestion Eating better, including eating more fruits, vegetables and whole grains adds fiber to one’s day leads to a more diverse...

Have you ever heard of brain food?   Foods you can eat for a healthier brain.     Researchers have found that the food we eat greatly affects our brain health.   Besides the food we eat, staying hydrated also affects our cognitive function.   Why is hydration important for brain health?   I always told my students that before an exam they should drink some water.   Why?   Because even being slightly dehydrated affects cognitive function.   A 1% dehydration level can lead to “a 5% decrease in cognitive function”.     A 2% level of dehydration “can result in short term memory loss”, what some people call “brain fog”.   Besides drinking plain water, many beverages are good for hydration including 100% juice and cow’s milk.   (See:   What beverage is most effective for staying hydrated? ) What researchers have found about diet and brain health. Researchers at the University of Warwick studied diet and brain heal...