Eating For Health

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, ...

According to CDC , about 34-36 million Americans have type 2 diabetes.   Although type 2 diabetes develops more often in people over 45, more and more children, teens and young adults are developing type 2 diabetes.   In addition to type 2 diabetes, as of 2021 an estimated 97.6 million Americans aged 18 and older had prediabetes or about 1 in 3 adults.   Unlike type 1 diabetes, type 2 diabetes can be prevented or delayed with some lifestyle changes.   Are there foods you can eat that would lower your risk of developing type 2 diabetes? Yes.   Foods high in a substance called flavonoids can help lower the risk of developing type 2 diabetes.   What are flavonoids? Flavonoids are compounds found in certain foods and beverages including some fruits, vegetables, teas and some other plant-based foods.   These flavonoids help give “fruits and vegetables their deep, rich colors”.     Studies have found that consuming a diet rich in flavono...

Yogurt was so popular for many years.   And rightly so as it is a very healthy food to add to your diet.   However, in the past year or so, my husband has noted the shelf space for yogurt is getting less and less.   And the flavors we used to love are getting harder to find.   This means the popularity of yogurt is waning but this is not good news for people’s health.   Not only does yogurt provide a good source of calcium, it also provides vitamin D, a vitamin so many Americans are low in.   Recently I was talking to a health care professional and she stated how many of her patients are deficient in vitamin D.   Guess those patients aren’t drinking cow’s milk, eating yogurt and going outside.   Yogurt also provides an excellent quality protein. Consumer Reports has an excellent article on yogurts .   Why is yogurt so healthy? Calcium – Children and adults need bone-building calcium every day.   Easy to do if you drink milk at me...

School has started or will soon be starting across the land.   How can you pack lunches that are not only healthy but contain some super foods?    Kaiser Permanente recently published, 8 Superfoods to Pack in Your Child's Lunch .   Why are these Super Foods?   For one, these foods are loaded with nutrients.   Thus, even a small serving packs a big nutrition boost.    Second, since they are packed with nutrients these foods fuel your child’s body and their brains.   So what are the 8 Super Foods?                      1.  Berries – all berries are super healthy foods.   They are full of vitamins like vitamin C which can help fight off infections and they have a lot of antioxidants.   Serve berries at breakfast by adding them to oatmeal, dry cereal, a smoothie. Pack in a lunch box with some yogurt or in a container for your child to...