Blood Sugar Levels Effects Azathioprine
rries are rich in flavonoids. These compounds may enhance memory and slow cognitive decline by shielding the brain against inflammation and oxidation, processes that can damage your brain cells. A 2012 Harvard University study found that eating at least 1/2 cup blueberries or 1 cup strawberries per week can delay brain aging by up to 2 1/2 years. (The more, the longer?)
HEALTH HOMEWORK - 1. Pick up a batch of fresh or frozen berries and eat a full cup at least three times this week. 2. Add dark leafy greens (like spinach, collards, kale) to at least five meals this week. Weight Loss Food Remedies
- Volumize with vegetables by loading up on non-starchy vegetables. Non-starchy vegetables contain lots of fiber and water which instantly fills you up and keeps you feeling full four hours. These would include spinach and other greens, carrots, broccoli and cauliflower, green beans, bell peppers, tomatoes, which are just a few. To incorporate more vegetables into your daily diet routine add extra vegetables into canned soup meals, pile your sandwich with layers of spinach and red onions and peppers and roasted vegetables, put extra veggies in your pasta sauces, snack on bell peppers sticks and cherry tomatoes. Season any way you want. Be imaginative. The sky’s the limit!
- Completely omitting starch at the dinner evening meal takes the pressure off of trying to control a normally calorie dense food. We tend to overeat bread, potatoes, rice and pasta and by completely omitting these problem foods we can concentrate on eating more vegetables and will see calories drop significantly. You can still enjoy those healthy whole grain starchy carbs at breakfast and lunch and even snack. But keep your dinner starch free.Dinner should start with lots of lean protein like skinless poultry, turkey burgers, pork tenderloin, fish and shellfish, tofu and season it up any way you like. Pile on heaps (at least 2 cups) of those non starchy vegetables. They can be steamed, baked, stir fried, any way you like. Try meals like pork tenderloin with a roasted vegetable medley or a shrimp and vegetable stir fry. You might even want to try Joy’s recipe below. Joy’s “Healthy Chicken Parmesan” 6 ounces chicken breast top with marinara sauce top with 1/4 cup reduced fat mozzarellacheese place under a broiler 1 to 2 minutes Serve with steamed or roasted broccoli 280 cal, 44 g protein
- Drinking two 8 ounce glasses of water before breakfast, before lunch, and before dinner helps you fill up and you end eating less food during the meal. In one study dieters drinking two 8 ounce glasses of water before meals consumed fewer calories during their meals and lost 44% more weight over the course of 12 weeks compared to people who did not drink the water!
- Losing Liquid Calories will make a huge difference on the scale! It is incredibly easy to guzzle down thousand and thousand of calories of soda, flavored drinks, energy drinks, flavored teas, lemonade, fancy coffee drinks and even fruit juice. Fruit juice contains nutrients but it is very high in sugar and calories. The problem with these “calorific” beverages is that they do not fill you up like solid food does, so you still end up eating the same amount at mealtime! If you were to give up a 20 ounce bottle of soda every day, at the end of the year you will have saved 91,000 calories, 108 cups of pure sugar, 5184 sugar packets and at the end of the year you will have lost 26 pounds!
- HEALTH HOMEWORK - 1. Eat at least 2 cups of non-starchy vegetables at lunch and 2 cups at dinner. Use Joy’s suggestions above to get those extra veggies into your meals. 2. Starting today give up “liquid fat traps” or sugary drinks, and replace them with non-calorie options like pure water, naturally flavored seltzer / sparkling water, unsweetened coffee and tea. If you must sweeten your coffee or tea, use no more than one or 2 teaspoons of sugar or other sweetener per day. And if you must have fruit juice, stick to one glass per day and cut it with 50% water or seltzer.
Arthritis, Body Soreness, Aches and Pains Food Remedies
- Ginger contains natural anti-inflammatory compounds that works similarly to over-the-counter pain medications. A study in the Journal of Pain found that eating daily doses of ginger after workouts help to relieve muscle soreness by 25%. Both fresh grated and dry ground ginger contain powerful doses of those anti-inflammatory compounds. Fresh grated ginger root can be added to stir fry or sautéed veggies. Make ginger tea by slicing very thinly ginger root and steep in 1 to 2 cups of simmering water for a few minutes. Dry ground ginger is so convenient you can pick it up in the spice aisle of your grocery store. Since you can sprinkle it on practically anything, you will be more likely to use more of it. Sprinkle it on oatmeal, yogurt, in marinara sauces, muffin and pancake batters. Just remember for recipes, 1 teaspoon of dried ground ginger = 1 tablespoon fresh ginger.
- Turmeric is the main ingredient in yellow curry powder. Curcumin, the active ingredient in turmeric, helps arthritis sufferers by suppressing inflammatory body chemicals that can contribute to pain and swelling in the joints. Curry powder adds a burst of complex delicious flavors to dishes. Joy has combined ginger, turmeric and curry all together in one chicken and vegetable dish amazing anti-inflammatory properties. Here is a simpler recipe Joy shares. Joy’s “Curried Chicken Salad” 5 ounces club chicken breast – shredded, cubed or canned 1 tablespoon light mayonnaise 1 tablespoon minced onion 1 teaspoon curry powder 1/2 cup thawed frozen green peas (optional) OR 1/2 cup sliced purple grapes (optional) Combine ingredients and enjoy! 220 cal, 47 g protein
- HEALTH HOMEWORK - 1. If you are struggling with arthritis or general aches and pains, try adding ginger (powder or fresh ) to one meal a day. You can use the suggestions above by putting them in a dish or making a tea. 2. Try at least one new recipe that uses curry powder and make it this week for dinner. (Once you find you are using lots of specific spices, consider purchasing spices in bulk online for a fraction of grocery store prices!)
Beauty – “The Pretty Potion or Handsome Helper” Food Remedies. Joy says this remedy “will help your skin be gorgeous and radiant and make your hair strong, thick and healthy!” In the blender put…
- one cup baby spinach - for its beta-carotene which Joy calls “nature’s exfoliant”. It promotes cell turnover helping our skin get rid of old cells and replacing them with healthy new ones so that our complexion has a refresh youthful look. Actually all green and orange produce are going to be rich in beta carotene so eat plenty of these to retain a youthful look. Also spinach has iron that carries oxygen into our scalp and nourishes our hair follicles promoting healthy hair.
- 1/2 cup mixed frozen berries - contains vitamin C which is an antioxidant which helps defend our skin against the damaging free radicals. Vitamin C also helps our body produce collagen which is a protein that keeps our skin firm and elastic.
- one tablespoon Chia seeds - this dose of healthy omega-3 fats will help to fortify our skin cell membranes and suppresses inflammation in our skin.
- 1/2 banana - for sweetness and taste
- 1/2 cup unsweetened vanilla almond milk
- 2 – 5 ice cubes
- Blend and Drink Up!
- 170 cal, 4 g of protein, 9 g of fiber
Joy Bauer reminds us that food is “nature’s medicine” and when we eat the right foods in the right combinations they can have a dramatic impact on our health. We have only scratched the surface because there are so many amazing ways that food can impact our health and our longevity!
For a DVD of Joy Bauer’s Food Remedies, Joy Bauer recipes and health books and other information, Joy offers her ”Joy of Health Collection” exclusive to public broadcasting stations donors. Contact WEDU at 800-515-9810 or WEDU.org or your local Public Broadcasting Station on how you may obtain these exclusive gifts.
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