Hey Honey

Fresh Is Best

Bees the makers of honey

Did you know that honey is freshest in the summer and fall when it is harvested? You will get the most health benefits from honey if you get it fresh and raw. Another option is pasteurized honey. However, many health benefits of honey are lost when it is pasteurized. I highly recommend buying local raw honey. Why local honey? The bees in your area are harvesting pollen from the plants in your area. Nature, in its beautiful wisdom, provides the foods and plants your body most needs for “life support” for you in that space and time. So when you can; eat fresh, local, and raw!

Fill Yourself Up With Fabulous Fuel

Honey benefits have been known and used throughout the ages. However, we have stopped using honey for nutrition, and replaced it with processed sugar for low cost and ease. But, food is fuel to our bodies, and the nutrients and vitamins we get from fresh food can greatly increase our good health. That is why I am such an avid supporter of spreading the word to eat nutrient dense foods. Many health experts feel that eating fresh and raw ingredients has a positive effect on our overall health.

Let’s live life to the fullest, by enjoying the positive benefits of eating delicious, colorful, nutrient rich foods. The benefit of honey is just one way we can do this.

Honey health benefits

Let’s take a closer look at some of the benefits honey has to offer to YOU:

• Allergy remedy: Many people report that using a spoonful of honey in tea, or right out of the jar has relieved their allergy symptoms. There may also be benefits from adding bee pollen supplements to the honey.  Some people report that they are able to stop using over the counter medicines after finding that honey has helped relieve their symptoms. How Stuff Works.com explains in detail how honey might help as an allergy remedy. 

• An Energized Workout:  Honey can boost the quality of your workout! The natural sugars in honey may help in preventing fatigue while you exercise. Try a “spoonful of honey” before your next work out and see if it boosts your energy!

• Boost your Immune System:  Honey has anti-bacterial properties.  Since bacteria does not grow on honey, it might help your body kill off bacteria and help boost your immune system. I once asked a lively and healthy 92 year old woman, named Doris, what she felt was one of her most effective health regimens. She told me that every morning she started her day with honey and lemon in a cup of warm water. A doctor had told her in her forties that it would help to boost her immune system, and she used it every day after that. 

• A Natural Home Remedy:  I come from Amish country and I am grateful for the influence that culture has brought into my life. One of my favorite books is, “Home Remedies from Amish Country.” One remedy from this little gem of a book is said to be good for arthritis pain. But always check with your doctor before stopping or changing any medications. There are different types of arthritis and it's important to know which type you are dealing with before using any remedy, natural or otherwise.
• Mix equal parts honey and apple cider vinegar.
• Take two dessert spoons (about one tablespoon) of this mixture each morning and evening.

Health benefits from honey are numerous, whether you use it inside or out. Livestrong.com is just one internet resource that talks about the many benefits from raw honey. If you are unsure of the benefits honey could have for your condition, check with your skilled health care provider first. Always discuss changes in treatment with your doctor before stopping any prescribed treatment or medication. Also, honey should never be given to infants under the age of 12 months. It may contain botulism spores that can lead to botulism poisoning. Infants under 12 months should avoid all foods containing honey, whether it is raw or processed.

Let me share with you a few nutrition facts so you can feel even better about enjoying this delicious, golden syrup.

Honey Nutrition Facts

How many calories are in honey? Well there are about 64 calories in a tablespoon of honey.

I was taught that to live a long healthy life eat mineral rich foods. You can't go wrong with honey.

• Potassium-heart, kidney, muscle and digestive functioning.
•  Calcium-bone health, dental care and prevention of colon cancer.
• Phosphorus-hormone balance, bone and protein formation and digestion.
• Sodium-helps balance fluid in the body, especially during workouts.
• Magnesium-aids over 300 biochemical reactions in the body.
• Iron-carries life giving oxygen to human blood cells.
• Copper-if there is an anti-aging nutrient, this one would be at the top of the list!
•  Manganese-helps in building bones.
• Zinc- immune system, wound healing, improved stress levels, and much more.

The benefits of honey are many.

I hope this helps enjoy more of the benefits from this wonderfully rich and tasty gift from the bees.

Have some happy honey filled days ahead!

Gwendolyn
Contributing Writer 

Beet It!

I don’t know about you, but beets were never at the top of my “Yummy Foods” list.   Don’t get me wrong, I love pickled beets, but the idea of eating a raw beet never held any real appeal.   If you’ve ever had a bite of this richly colored root veggie then you know it has a very "earthy," but sweet flavor, which may appeal to some, but never big in my book.

Beets and beet greens fresh
from the garden!

So why would I choose to write about it and sing its merits?  Long story short… my liver was in trouble.   I am a petite person, who grew up in a very toxic area of our great nation.   My liver has fallen victim to the huge amount of toxins we live with in our world today.  Raw beets are one of the natural solutions to my overloaded detoxification system.

Beets Cleanse the Body

They are the perfect tonic for the liver.  Beets work as a blood purifier, and may help prevent various forms of cancer (Journal of the American Nutrition and Dietetics). This was all I needed to know.  My "beet adventure" was on!  Then I learned of the beet's nutritional value and the many other benefits it has to offer and I knew it was just what my body was asking for.

Beets are high in vitamins and minerals, so let’s talk about the health benefits of beets and beet juice.

• Magnesium - this is your chill out and relax mineral. It helps everything in your body to let out a big sigh and say, "ahhhhhh". Use the tops in particular for this one.  Beet green's nutrition rich tops, like many greens, are loaded with this "chill-lax nutrient." 
• Potassium - is essential for proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Those are some major players, as far as your body goes. 
• Fiber - how regular are you? A question plaguing Americans today. It's a little secret we all keep to ourselves, but regularity can be a real challenge. "Beets anybody?" 
• Phosphorus - great for building strong bones and teeth. Also crucial in helping your bodies utilize fats and carbohydrates. Try a new beet recipe to help improve the strength of your teeth, bones, and body. 
• Iron - feeling tired? Iron is one of the most common nutritional deficiencies.  Drink some beet root juice and feel the benefits. 
• Vitamins A, B, and C - build strong eyes.  Help yourself maintain healthy skin, hair, and muscle tone, and boost your immune system. 
• Beta-carotene - a powerful anti-oxidant. 



These organic beets
are full of vitamins and minerals!

• Beta-cyanine - gives beets their color and is a disease-fighting antioxidant.   It may also be the key that helps in fighting cancer. 

You Can't Beet It for Nutritional Value

1.  Beets Can Contribute to Your Mental Health

Betaine, which is used in certain treatments for depression, can be found in the nutrition list for beets.  You can also eat beets to relax your mind and body.  You see, it contains tryptophan, which contributes to a sense of well-being.


2. Beets can be used to test stomach acid levels

If you’ve ever eaten a lot of beets or beet juice, you may have noticed a pink hew to your urine.  What could this mean?  It could be a sign of low stomach acid.  Nutritionists use beets and beet juice to test stomach acid levels.  Try it for yourself at home.  Juice some beets with some apples, carrots, and maybe a stalk of celery and see what happens.


3. Beets are a great Energy Booster

Try some beet salad recipes; cook up some beets; or just learn how to eat beets.  They are low in calories and high in sugar… a great energy boosting combination.  Not to mention, they are filling with few calories… a good recipe for losing a few pounds, which also contributes to an increase in energy levels.

Fresh beet juice with carrots and cucumber!
Yummmm!

The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your healthiest way of eating.  They are also rich in folate and manganese.

I’ve learned there are many fantastic tasting ways to eat, drink, and experience beets.  I challenge you to go on your own beet adventure!  You may be surprised, as I was, how much you really can love eating these richly colored, vitamin packed, sweet tasting roots of the earth.  Here is a beet recipe to try!

15-Minute Beets (courtesy of http://www.whfoods.com)
Prep and Cook Time: 5 minute prep; 15 minute cooking
Ingredients:

• 3 medium beets, about 3" in diameter
• 1 medium clove garlic, pressed or chopped
• 2 tsp fresh lemon juice
• 1 TBS balsamic vinegar
• 3 TBS extra virgin olive oil
• Sea salt and cracked black pepper to taste

Optional:

• 1 TBS balsamic vinegar
• 10 fresh basil leaves, chopped
• 1 TBS chopped dill
• 1 TBS chopped chives
• 2 TBS Feta cheese

Enjoy!

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Respect Your Elder-berries

I have to be honest.   Elderberries, or Sambucus, are not one of the first berries that come to mind when I think “berries.”  But all of that is about to change.  It turns out the health benefits of elderberries are too awesome to be ignored.  According to those in the know at herbwisdom.com, the elderberry:

• Is a powerful antioxidant
• Lowers cholesterol
• Improves vision
• Boosts the immune system
• Improves heart health

This little berry can be taken and is effective for coughs, colds, flu, bacterial and viral infections, and tonsillitis.  According to a study done in Norway and published at Pubmed.gov, a random study was done on influenza patients with the following results, "Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Elderberry extract seems to offer an efficient, safe and cost-effective treatment for influenza."

Elderberries - a hidden health fruit!

There are also herbalists that believe the chemicals in the black elderberry have anti-inflammatory, anticancer, and antiviral properties.  This is also reflected in the University of Maryland Medical Center article on elderberries.  The benefits of elderberry juice were even used to treat a flu epidemic in Panama in 1995.  Who could argue with health information like that?

Elderberry health benefits can be found in drug stores and grocery stores and even the wine store in items like:

• Elderberry cough syrup
• Elderberry extract
• Elderberry juice
• Elderberry syrup
• Elderberry tea
• Elderberry wine
• Elderberry jelly

The elderberries nutritional information is impressive.  Sambucus elderberry contains vitamins A, B, C and amino-acids.  Other elderberry benefits include carotenoids and flavonoids which have a huge impact on the immune system.  As a food there is a load of nutrition packed in these tiny little berries.  Like many berries with a deep rich color, such as these, some consider them a “Superfood.”

Although elderberries are a great source for vitamins, if you are taking medication of any kind, be sure to check with your pharmacist especially if you are looking for a flu or cold remedy.  It should not replace your medication without the supervision of your doctor and NEVER mix herbs with your medications or with other

Health benefits by the  bunch!

In the Natural

Elderberry plants are not actually plants, but more like a tree.  My sister grows one in her backyard, but they can also be found in the wild.  They typically grow where there is water nearby.

There are some cautions that come with this powerful little berry.  Black elderberry extract is considered safe when used for up to five days, but it’s not known what the effects are of taking elderberry juice extract for long periods of time.

The cooked elderberry fruit is safe for consumption.  But the raw and unripe fruit could cause nausea, vomiting, or severe diarrhea.  Only fully ripe or cooked berries are safe so don't pick it off the tree and eat it!     You should never eat the stems, unripe berries, or any other part of the elderberry plant.  But don’t let fear stop you from enjoying the elderberry syrup benefits or the elderberry juice benefits; it could be just what your body needs.

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise, and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Savings at the Farmer's Market

Ma & Pa produce stand that gets the job done.

I have to be honest with you that I am not a big Farmer's Market shopper.  Mainly because I live in a small rural community and we don't have the big demand for it and we only have a Farmer's Market every weekend.  I know, CRAZY!!!  Not to mention Safeway is only a 30 second drive and when I am in the mood for some good veggies and fruit I don't want to wait for the weekend.  What we do have are the Ma and Pa farms with fruit stands that you can go to and purchase all the fresh produce you want and also plenty of flowers and some nuts.  You can even purchase homemade salsa that will please your taste buds.

Fresh wholesale fruits are a great find.

When I started on my 40 minute trip to the local Farmer's Market to see what kind of money saving tips I could tell everyone, I really didn't know what to expect.  I was actually pleasantly surprised when I got there and saw all the variety of home grown and wholesale products that was offered to me.  When I think of a Farmer's Market I think of fruits and vegetables with maybe some flowers.  To my pleasant surprise it had everything I could think of.  From the typical farm produce you see at market stands to wine, cooking oil, eggs, jams, chocolates, and seaweed.  You name it they had it.  As for the prices, their farm fresh produce wasn't much different from the grocery store prices.  There were some things that were cheaper like my favorite zucchini (3 for $1), plums (.99 per pound), nuts ($1.99 per bag, awesome) and  the flowers (.10 per flower).  I also bought some nectarines for $1.99 per pound which I thought was a good deal since that is what I usually get it for at the grocery store when they are on sale.  I actually went to the store that same day to pick up some things and saw them on sale for .99 per pound.  So that ended up not being better but the Farmer's Market nectarines were locally grown and fresher so it wasn't a complete bust.

Money saving finds in fresh flowers, produce.

I did notice that there were some big price differences with the flowers, nuts, jams, local wines, and homemade products.  I think I would just go every weekend to purchase those products.  I am not a big flower person but when I saw all the different types, I think I became one.  You can do so many different arrangements on your own and save big bucks.  I purchased a bundle of flowers for $2.00, YES $2.00.  That same bouquet at the flower or grocery store would have been at least $20.00.  Just on that savings alone you can pay a little extra for your fruit and vegetables and do all your shopping in one place.  As for the local wines we live just North of Napa Valley so we are still considered wine territory and there are always good deals on the local wines.

Great sauces, wines, and oils were
throughout the Farmer's Market with great prices!

The bottom line on saving at the Farmer's Market is that it all depends on what you buy.  If you are going there solely to buy produce you may not save much. If you are going there to just check things out and browse around and see what kind of deals you can get you will save. I personally just liked the atmosphere of the Farmer's Market and I would go just for that alone.  As for the fresh fruits and vegetables I would purchase what I could get for a good deal since my family isn't too picky and whatever I brought home they would eat without any complaints.

The Farmer's Market was very lively but quaint at the same time and not to mention smelled great.  When I left I felt healthier and more peaceful for some reason.  Call it coincidence or maybe since I knew I was buying healthier and giving back to my community I felt better about myself.  Just that alone will get me back to the Farmer's Market next week.

Marci
Contributing Writer

“Peach-y” Keen Nutrition

Indulge me for just a moment, and give yourself a treat.  Now… picture yourself walking on a beautiful hillside.  You see a peach tree… and approach it curiously.  Reaching up you pick a beautifully ripe peach.  Now smell it, and savor that fabulous aroma.  Slowly you take a big bite of this incredibly juicy fruit.  Enjoy the sweet flavor that only a ripe peach can have.  What a treat for all the senses.  This fruit is luscious to look at, touch, smell, and taste.  What more can you ask for from a food?  Well, in this case, we can also ask for great health benefits because peach's nutrition is amazing!  The plain peach fact is that the nutritional value of peaches can improve your health!

Sweet, juicy peaches - a yummy summer treat!
Should we say "A Peach A Day?"

Peaches, actually, originated in China where eating for health is not only a priority, it is a mindset.  A “mindset” we would be wise to adopt.  This delectable fruit was believed to increase longevity, and for good reason.   Here are some of the nutritional information of peaches:

1. Potassium:  Peaches provide a high source of this mineral. A deficiency in potassium can cause fatigue, anxiety, muscle weakness, skin problems, poor memory, hypertension, cardiac arrhythmia, congestive heart failure or heart deterioration, and vibration in your ears.
2. Beta-carotene:  The body changes beta-carotene to Vitamin A. It is essential for supporting your vision, skin, healthy bone growth and your immune system. As an antioxidant vitamin A helps skin to repair, stay moist, and produce the enzymes that stabilize the production of collagen. If you’re after strong, silky locks, you’ll want to remember that vitamin A is also good for your hair. 
3. Lycopene and lutein:  Also part of the carotene family, these elements give color to the peach. They help prevent macular degeneration, cancer, and heart disease.
4. Fiber:  Fiber does a body good and you can find two types in peaches have two types:  insoluble fiber, which doesn't dissolve in water and soluble fiber, which does. Insoluble fiber is good for you because it collects water and increases the bulk of the stool.  Helping you push more of the waste out. This means your body can absorb more nutrients.  Soluble fiber is equally important.  It takes longer to break down which helps control blood sugar and it binds with fatty acids to help control cholesterol.  
5. Vitamin C:  This antioxidant helps fight cancer by improving the immune system and preventing cellular change.
6. Iron:  When you eat a peach, you get almost as much usable iron as spinach. Eat up ladies!

I used to live in Georgia where growing peach trees is an art form.  There are many peach tree varieties around the world.  The sweeter varieties of peaches include the Donut, Elberta, Frost, Hale-Haven, Harken, Honey Babe, O'Henry, Polly White, and White Lady.  Needless to say, making recipes with all of these varieties of peaches in them was also an art form in Georgia.  There are no shortage of fresh peach recipes from peach desserts to muffins, drinks, and even main entrees to be found on the internet and cookbooks.  Since I appreciate, and revere, the philosophy the Chinese hold in regard to food, I have yet another nutrient packed green smoothie recipe with peaches to help you build a strong body, mind, and spirit.

“Peachy” Green Smoothie

• 2 peaches, sliced and pitted
• 1 banana
• 3 large handfuls of spinach
• 1/3 cup Greek yogurt (honey flavored)
• 1 tbsp. agave sweetener or honey
• 1 cup water

Mix all the ingredients together and enjoy!

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Type 1 Diabetes - Snack Helps

When you think of healthy snacks for your kids you probably think of fruit, baby carrots, granola bars, and maybe popcorn without the butter.  But what if your child has Type 1 Diabetes, would it be the same kind of snacks?  In most cases yes, but in small amounts.  When your child has Type 1 Diabetes it is a whole new ball game on what is considered “Healthy.”  When you hear about diabetes and food to avoid it can get a little overwhelming and you shouldn't feel that way.  The simple rule of thumb is to stay natural and eat healthy.  It really isn't that difficult.  Selecting the right food for diabetics is actually learning how to eat healthy and developing a healthy lifestyle that everyone should be doing anyway.  Good food for diabetics is also great food for people that don't have diabetes.

The easiest way to figure out a healthy snack for a child with Type 1 Diabetes or even a good diet for Type 2 Diabetes is to know how much carbohydrates and fat grams are in the snack and the amount that is being taken in.  Diabetics can’t take in high carbohydrates or fat mainly because it causes their blood sugars to spike.  If you stick with low carb and low fat snacks and stay away from sugary and high fat snacks (fruit snacks, cookies, chips, crackers, ice cream, candy, canned or dried fruit etc...) you will be fine and so will your child.  You won’t have to always be worrying and it makes everyone’s life a lot easier and less stressful.

Since I work with children all day long at my preschool and see what they like and don’t like; I came up with the top 10 snacks of what I consider would be good food for a child with diabetes that will satisfy their craving/snack attack and make Moms happy, too. 

Leaning tower of bananas & peanut butter

1. Trail mix (over the age of two)
2. Low fat string cheese
3. Melon balls (make people out of them with toothpicks)
4. Carrots or cucumbers with a tablespoon of ranch (little added zing)
5. Grapes (frozen grapes are great in the summer)
6. Apple wedges
7. Rice cakes with all natural fruit spread or peanut butter
8. Banana slices with peanut butter (make the Leaning Tower of Pisa by alternating banana slices & peanut butter
9. Low fat popcorn
10. Best for last -- low fat frozen yogurt (I just tell them its ice cream and they don't know the difference.)

Make sure the peanut butter you use doesn't have any added sugars and also that your child is over two, just in case of any nut allergies.  If they do have allergies you can easily substitute peanut butter with low fat cream cheese.

You know your child best and it just depends on what your child likes to eat.  My top ten above are the foods that almost all my preschoolers like and will eat without complaining.  When they are happy; we are all happy!  Your child may also like these suggestions if you want to mix it up so they don't get bored with the same food. 

• Rolled up turkey meat in lettuce or just plain
• Cherry tomatoes
• Pears 
• Celery with low fat cream cheese or peanut butter
• Yogurt covered raisins (not the best for their teeth, but the kids love them)
• Peaches 
• Strawberries
• Cottage cheese and fruit
• Snap Peas (another popular veggie, but either they love them or they turn their nose at them)

Snack time bowl idea is a win win for everyone!

Snack Time Bowl Ideas

If you need some snack time help I would recommend putting a bowl in the fridge or on the counter with your child’s favorite snacks already prepared and ready to go.  A lot of kids will grab a snack that is convenient rather than healthy.  What we do in our home is keep a big bowl full of fruits and vegetables that are individually wrapped in baggies.  All my girls have to do is grab the snack and go.  Not only is it convenient, it also gives them the right portion amount.  You can do the same on the counter for dried snacks.  Divide the low carb and low fat snacks into individual baggies and  place them in a bowl and then they can grab a bag at snack time.  This will also help you know how many carbohydrates they are taking in and it will be easier to keep track of their blood sugar levels.  If you have very small children only bring the bowl out during snack time so they aren’t trying to grab a snack every 10 minutes.  The bowl gives them options and they will feel like they have some kind of say on what they are eating.  It’s a “Win Win” situation for everyone!

Enjoy all these snacks ideas that promote good food for diabetics and children that have Juvenile Diabetes.

Marci
Contributing Writer

Feeding Type 2 Diabetes

Food - our society loves food, however, too much of a good thing can be bad for a person and lead to serious health issues like diabetes.  In fact, Type 2 diabetes statistics reveals that 90-95 percent of diagnosed cases of diabetes are connected with overweight and obesity. And the number of children being diagnosed with type two is climbing.

Type 2 diabetes can lead to serious health issues.

We hear all about diabetes on commercials and in the news, but what exactly is it?  According to the National Diabetes Education Program (NDEP) type 2 diabetes means that your body does not make enough insulin nor does it use insulin effectively to regulate your blood sugar.  This can lead to serious health complications such as heart disease, stroke, eye and kidney problems.

After a blood test last year, my doctor sent me a note in the mail telling me that I am pre-diabetic, meaning that my fasting sugar level was higher than it should be, but not high enough to diagnose type 2 diabetes.  I asked what I should do. The answer was lose weight, eat healthier. Watch carbohydrate intake. But the question lingered, "What if I develop full-blown type two diabetes anyway?"

I learned there is a connecting factor between weight and diabetes; and type two diabetes is linked to obesity.  The National Diabetes Information Clearinghouse (NDIC) states that 80 percent of people with type 2 diabetes are overweight or obese.  People managing type 2 diabetes should continue their prescribed treatment and work with their doctor and/or diabetic counselor, however, organizations studying diabetes say that losing weight and maintaining healthy nutrition can lower blood sugar, making the challenge of this serious disease much easier to manage.

Weight Control Helps Control Diabetes

Web MD states that losing 5% to 10% of your body weight significantly reduces blood sugar levels.  Some diabetics, with the advice of their doctors, have been able to stop using insulin altogether.  The American Diabetic Association (ADA) recommends cutting about five hundred calories per day by cutting down all food groups:  proteins, fats, and carbohydrates.  So what is the recommended daily percentage for each food group?

• Proteins: 10% to 15%
• Fats: 30%
• Carbohydrates: 50% to 55%

American Dietetic Association spokeswoman Christine Gerbstadt, M.D. recently told Web MD that carbohydrates have the biggest effect on blood sugar levels because they are broken into sugars faster than fats or proteins.  Two concerns for diabetics are high blood sugar level and low blood sugar level.  Since insulin is used by the body to control blood sugar, a spike might not be handled well due to too much insulin or not enough. Complex carbohydrates, such as whole grains and vegetables, are absorbed more slowly. They lower the risk of spikes in blood sugar when eaten. The more slowly our body can digest a food, the more slowly the food is turned into sugar.

Fruits and vegetables are healthy foods for type 2 diabetics.

Luigi Meneghini, M.D., director of the Kosnow Diabetes Treatment Center at University of Miami School of Medicine, advises undertaking a weight loss plan while working with a doctor and a diabetic nutritionist because it is important to monitor insulin levels in order to avoid high or low blood sugar levels.

Is there a diabetic diet and are there many recommended foods for type 2 diabetics?

What can a diabetic eat?

A diet that incorporates superfoods and whole foods like fruits, veggies, proteins and complex carbohydrates.  Another food that is recommended by the ADA are  superfoods.  These are foods that are low in calories, fat and starch, but rich in nutrients such as minerals, vitamins, and fiber.  They keep you fuller longer, help to maintain a healthy weight, and lower blood sugar.  Of course, the ADA also warns that even too much of good foods will add unwanted calories, so portion control is necessary.  The portion size plate on Web M.D. can help with understanding correct portions in each food group.  You can also refer to two previous blogs that may provide insight on portion sizes:  Healthy Eating Serve It Up and The Blue Plate Special: Food Serving Size.

What are these super foods and what is so super about them?

• Beans - high in fiber and protein, low in fat
• Dark green, leafy vegetables - low in calories and carbohydrates
• Whole grains - high in nutrients, folate and are digested more slowly than other starchy carbohydrates
• Fish high in Omega-3 fatty acids - salmon is high in Omega-3 fatty acids
• Citrus fruits - contain soluble fiber and vitamin C
• Nuts - an ounce of nuts is a source of healthy fats, fiber and are a good snack for controlling hunger
• Berries - high in antioxidants, fiber and vitamins
• Tomatoes - contain vitamins C and E plus iron. (Grape tomatoes make a great in-between meal snack instead of candy or chips.)
• Fat free milk and yogurt - high in calcium and fortified with vitamin D
• Sweet potatoes - great source of fiber and vitamin A

Balance is key, however contrary to what I previously believed carbohydrates are an important part of a type two diabetes diet.  We should have 50% to 55% of them per day.  That's half our calorie intake!

How do we do that without risking diabetes, or worsening it?  The ADA recommends eating whole grain carbohydrates instead of refined grains:  brown rice and whole wheat pastas versus white rice and pastas.

The benefits of  whole grain:

• Provides needed fiber and nutrients
• Longer digestion, which means:
• Longer fuller feeling
• Higher utilization of calories for energy
• Lesser breakdown of carbohydrates into sugars
• No spiking of sugar unlike chips, candy, and cake and other foods a diabetic should avoid.

Other tips for healthy eating as indicated by Web M.D. that help lower blood sugar and help us get the right amount of healthier carbohydrates are oatmeal, broccoli, spinach, green beans, strawberries, salmon and lean meats, cinnamon, and plenty of water!

Even with proper food some people may need medications.  If you use prescription medications for the treatment of type 2 diabetes, the FamilyWize discount prescription drug card can help you manage the cost of your prescription drugs and medical devices like: anti-diabetic (non-insulin), diagnostic and dietary products, and insulin.

You can get your free card on the FamilyWize website.  You can also use the drug look-up tool to see if your medication or device is covered.

After studying this information, I realized that although dieting is a challenge and losing weight can be difficult; it can be made easier by becoming knowledgeable about diabetes and diet.  The more I study about weight loss for diabetics, the more I realize that it's more about what we CAN eat and include and less about what we shouldn't eat or cannot have.  Basically we don't have to diet harder, we need to eat smarter.

Caroline Carr
Contributing Writer

Foods That Help You Sleep

For those of us who are not great sleepers, or those who have more than their share of "bad nights", we know how valuable a good night’s sleep is.  You read of the many ways to get to sleep, but as a person with sleeping problems; it took me years to find a way to help me sleep on a regular basis.

Add these fruits when you're nutty without a good night's sleep.

I believe we are NOT powerless to help ourselves in this situation though.  And from years of studying and personal experience, I  know what we eat can go a long way toward solving the problem all together.  When I eat right, I sleep right:  just food, juices, and smoothies.  For me, it took some time of ingesting these sleep producing foods before sleepless nights became a thing of the past, but after years of struggle, I finally knew what it was to get a "good night’s sleep."

So what are the foods that help you sleep better when our head hits the pillow?

• Cherries:  They contain a significant amount of melatonin, a hormone produced in the pineal gland at the base of the brain that influences your sleep cycle. Make them “tart cherries”, and you get even more bang for your buck.
• Bananas: This versatile fruit is packed with nutritional properties. The sleep aids contained in this, most common of fruits, are: potassium and magnesium, natural muscle relaxants.  L-Tryptophan, an essential amino acid that helps the body in producing serotonin and melatonin. Eating one in the evening is especially helpful. Try it blended with a little milk and a couple of dates and you’ve got yourself a delicious Bedtime Smoothie.
• Dates:  Dates are another natural source of l-tryptophan, an essential amino acid that helps the body produce serotonin and melatonin. Serotonin is a critical component for getting good sleep and a happy life.
• Figs:  These tasty morsels are rich in potassium, calcium, and magnesium. So, indulge yourself.
• Nuts:  Almonds, a particularly good source of l-tryptophan and magnesium, are great to munch on at bedtime. Try drinking almond milk in place of cow’s milk. You can either make it yourself, or buy it from the store. Use it as the base for the Bedtime Smoothie (see below). What a delicious way to get the nutrients you need for a sound sleep.
• Chia Seeds:  An l-tryptophan winner. They are good for you for so many reasons. Using them as a sleep aid is just one more reason to give them a try. Sprinkle some over your salads, mix them in your smoothies, or even drop a teaspoon of them into your fruit juices. You’ll be surprised by the delightful bit of texture they bring to anything. This one is a Dr. Oz favorite.
• Sweet Potato:  In some arenas, the sweet potato is considered a Superfood, and its high content of l-tryptophan is one of the reasons vegetarians worldwide make this food a staple.  It is also the double whammy in a thanksgiving dinner when served alongside the turkey. Talk about nap time. It was the sweet potato that was my sleep aid of choice when I first decided to tackle my sleep problems with food. I ate it every day for about two weeks, and soon sweet sleep swept into my life, and I was able to slam the door on insomnia.
• Yogurt with Granola:  This yummy combination can activate neurotransmitters in the brain that signal it is time to go to sleep. Not to mention the beneficial bacteria that makes for a happy digestive track, which in itself, can lead to a sounder night’s sleep.
• Oatmeal:  While most people eat it for breakfast, what they don’t know is, it is a natural for an evening snack. Because it’s rich in melatonin it makes a great sleep aid. It also has the advantage of being a carbohydrate loaded snack which raises your blood sugar increasing your insulin levels, only to have sugar levels fall, and like a beautiful dance it releases chemicals in the brain that lull you into a sweet sleep.

So the next time you have sleep problems, take a look in your own refrigerator, pantry, or cupboard for these awesome natural sleep aids. Your answer may be right there, just waiting for you to take a bite. 

Here is a healthy recipe with a few of the foods with melatonin to help you sleep.

Bedtime Smoothie Recipe:

1 C Almond Milk (or regular milk)
½ C Water
3-5 dates
1 small banana
Dash of Vanilla

Sleep Tight!

Gwendolyn Adams
First Level Raw Nutrition Certification
Advanced Practitioner of Health through Nutrition, Exercise and Education
Yoga, Cycling, Group Exercise and Personal Trainer Certified

Healthy Eating - Serve It Up

Do you live to eat or eat to live?  Food in our society serves several purposes: taking in proper nutrients, maintaining health, and let's face it, being satisfied! It is also a big part of our social lives - so many a gathering over food!

Sooo many food options - diet or pleasure.  However, whenever I diet, it often leaves me wondering, "Where is the rest of the food?"  Diet is often viewed as what we cannot eat with a focus on how to portion control as a way of cutting down.

Diet definition Dictionary.com) - food and drink considered in terms of its quality, composition, and effect on health

New Perspective

• What if we looked at the problem as if we simply don't eat enough (of the right foods)?  
• What if we were more concerned with healthy eating, less about small serving sizes and letting the scale take care of itself? 
• What if we rearrange our refrigerators, picnic tables, and holiday feasts so that healthier, more filling foods are within easy reach and more appealing to the eye and palate?

Sounds great, right? But you're probably wondering how much time and effort this will take. Well, it's actually quite easy. 

I Can See Clearly Now

A study published in Environment and Behavior clued me in on healthy eating.  Researchers Gregory J. Privitera and Heather E. Creary found that when a group of college students were given a choice between food placed in bowls closer to them and food in bowls that they had to walk to, they chose food from bowls within arms reach.  Students also chose larger food servings from food placed in clear bowls than food placed in opaque bowls. Being able to see the food makes it more visually appealing and more likely to wind up on our plates than food served in ceramic or opaque plastic dishes.  Check out some more insights at Science Daily.

I even go for the clear view.  At the supermarket I look for fruits, vegetables and proteins packaged in clear containers. What's more disappointing than coming home with those juicy red strawberries only to find that the ones on the bottom are not ripe or worse, overripe and not edible? I like to see what I am getting ahead of time.

A clear view of healthy foods promotes healthy eating.

Tip:  Put it to work in the refrigerator. Keep healthy foods, fruits and vegetables, in clear bowls or plates and move them to the front of the shelves for easy reach.  Store sugary snacks and high calorie foods to the back and keep them in opaque containers.  This will discourage choosing them at snack time.

Serve It Up The Right Way

Reaching for a crisp, juicy apple and an ounce of fat-free cheese is a tasty and filling snack that gives energy and satisfies for a longer period of time than a cookie or piece of cake. Cutting up a piece of fruit, pairing it with a low-fat protein and serving it on a small dessert plate is a great way to achieve portion control.  The snack will look like more when served on a smaller plate, creating the illusion of more food.  Creating the perception that there is more when there is less will keep us fuller and make us take less. (Portion Tricks)

• Keep smaller dishes and paper plates available for company and use them at all meals. A good portion plate should be about six inches in diameter, according to the Journal of Consumer Research. Eliminate the "dinner plate" and think of the smaller dishes as healthy portion plates.
• Put away those large serving spoons and use teaspoons or tablespoons instead. People will take less and save calories. 
• Even using tall, skinny glasses for beverages tricks us into thinking we are drinking more than if we use short, fat glasses. 

Barbara Rolls, Ph.D., author of Volumetrics (Harper Collins, 2000), discovered that giving healthy foods more volume aids portion control for weight loss and healthier eating.  Adding pureed vegetables, like squash and cauliflower, to soups, sauces or even macaroni and cheese will add volume to these dishes without adding calories. Therefore, we can eat more food but consume fewer calories. We can even go back for seconds. By using healthy eating tips like these, we can confidently say, "Super size it!"  

Super size vegetables for healthy eating.

Tips on healthy portion control:

• Eat a small appetizer before a meal
• Add vegetables to everything, whole or pureed
• Choose a smaller plate
• Add protein servings (energy)

 Determining what is a serving size on the go is easy.

• A correct portion size of meat is about three ounces. (Imagine a deck of cards.) 
• A serving of nuts and seeds is about the size of a ping-pong ball 
• A serving of beans is about the size of a billiard ball. (Portion Sizes)

Eating healthy and nutritionally isn't just about what or how much we eat. It's also about the sizes and colors of the dishes and utensils we use as well as perception.  In a world where we often eat on the run or as an after thought and we tend to eat our food very fast, without giving our brains time to notify our bodies that we are full, choosing smaller plates, dishes, and serving utensils can help us control our portions, our health, and our weight.

Caroline
Contributing Writer

The Blue Plate Special: Food Serving Size

"Your eyes are bigger than your stomach!" 

How many of us heard those words from our grandparents as we heaped more of our favorite foods, mashed potatoes, stuffing, macaroni and cheese, onto our plates at family dinners? Yet somehow I always found myself squinting when it came time to serve the broccoli or green beans! 

Are the black circles the same
size or is one larger than the other?
Delboeuf Illusion

Washiucho/Wikimedia Commons

What I thought was just healthy eating now appears to be a little more involved.  Several factors probably influenced what and how much we ate back then and today.  Brian Wansink, a Cornell eating behavior expert, suggests that plate color influences serving size.  Based on the Delboeuf illusion, an optical illusion that demonstrates two circles of the same size placed inside two other circles where one is larger than the other, the two circles of equal size will appear to be different sizes. Wansink shows that the greater the contrast between the color of food and the plates, the smaller the portion size - regardless of plate size.  No contrast or low contrast produces larger portion size.  This occurs because the plate where there is higher contrast appears smaller in size than the plate with lower contrast.

In his color plate test, published in 2011 in Journal of Consumer Research, a group of diners was randomly given either a white plate or a red plate and were served pasta with either white sauce or red sauce.  People using plates matching the color of their food, pasta with white sauce on a white plate, served larger portions, as much as 22% more.  Those using dishes that contrasted their food, pasta with white sauce on a red plate, served smaller portions. Further consumer research concludes that lowering the contrast between the plates and the background, place mat or tablecloth, reduces serving size up to 10% more. (Cornell Research )

So, how can we use this research to control our portion size? Well, whether you're trying to take off a few extra pounds or trying to eat healthier, using plate color can help control our serving size. Try these tips when serving up your next meal.

Blue Plate Special
Blue Causes You to Eat Less

1. Choose dishes that contrast your food choice. For example, pasta with red sauce on a white plate is a high contrast. If you are unable to change the dish color, minimize the illusion by using a place mat or tablecloth that lowers the contrast between the background and the plate color . This will create the illusion that the plate is smaller and could lead to smaller portion size.

2. Serve food on plates or in containers that are a color you dislike. This could make you eat less as the background color is unappetizing to you.

3. Eating dessert on a blue plate is a great idea for dieters. Blue is considered unappetizing to most adults. Since there are very few blue foods that occur naturally, blue could act as an appetite suppressant. (Color & Appetite)

4. Serve green salads on a green plate to encourage you to take more. The lower the contrast, the greater the portion.  Use matching food colors and plates for healthier, lower calorie foods.

Various factors determine what and how much we eat. Some factors such as altering our behavior may prove more difficult to tackle than others. However, we can alter our environment by using simple tips from above. Whether by using a smaller plate or creating the illusion of a smaller plate, we can reduce our portion sizes to eat and live healthier.

Caroline

National Ice Cream Month - Sweet Treats in July

Ice Cream Deliciousness!

As the temperatures have soared to the upper 90's and 100's and storms across the country have knocked out electricity - many are doing anything possible to keep cool.  I have the perfect solution - ice cream!  July  is after all - National Ice Cream Month!

I didn't realize it was National Ice Cream Month until I received an email from Blue Bunny Ice Cream - a company for which I was a contributing writer for their online magazine.  Of course, since that email I have had ice cream on my brain all week!  So to support, celebrate, and provide a solution to the sweltering heat - let's scream for ice cream!

Fun Facts About Ice Cream:

• In 1984, former President Ronald Reagan designated July the National Ice Cream Month.
• The 3rd Sunday in July is National Ice Cream Day!
• 1.53 billion gallons of ice cream and other frozen desserts were made in 2011 in the US (International Dairy Foods Association; source USDA, National Agricultural Statistics Service)
• 90% of American households eat ice cream (National Geographic article)
• In 1919, the "I Scream Bar" was invented, later to be renamed Eskimo Pie in 1921 by Russell Stover (Source: The Facts of File Encyclopedia of Word and Phrase Origins, 1/1/2004)
• The term "brain freeze" was trademarked by the retail chain "Seven-Eleven". Scientific name is sphenopalatine ganglioneuralgia - which happens when the extreme cold hits the roof of your mouth and causes an increase in blood flow in the anterior cerebral artery according to a study led by Dr. Jorge Serrador of Harvard Medical School. (Reported by American Physiological Society)

Sharing an ice cream cone is twice the fun!

Facts and fun aside; eating ice cream is not just an American past time.  This cool treat began in early Europe in the second century B.C. with snow ice (maybe that is where snow cones originated).  The frozen sweet treats of sweet milk, cream, butter and eggs (originally reserved for the elite in the 1800's) are now enjoyed by people of every culture.  In 1925 the Waring's Pennsylvanians even had a musical hit that we all know a version of called, "I scream, you scream, we all scream for ice cream."

From ice cream cones to ice cream sodas, to sorbets, sherbet, and frozen yogurt - the concept of cool treats has evolved through the years.  And although ice cream is not considered a food group - I am sure some would disagree.  Some of the more popular types and flavors of ice cream listed by the International Dairy Foods Association are:

• Ice Cream - homemade ice cream, hard or soft ice cream
• Frozen Custard or French Ice Cream
• Sherbets
• Gelato - Italian ice cream
• Sorbet / Water Ices
• Frozen Yogurt
• Mochi - Japanese confection of sticky rice with an ice cream filling (I added this one.)

Nutritional information and value aside; tomorrow as the heat of summer hits 102 degrees in eastern Pennsylvania, you can be sure that my family and I will be taking in the coolness of a sweet ice cream cone or ice cream sundae or other ice treat at the local ice cream shop.  We will just have to decide whether that is at the local Cold Stone Creamery, Dairy Queen, Maggie Moos, Rita's or the mom and pop stand down the street - sooo many choices!

Join our ice cream poll and tell us what your favorite ice cream flavor is!

Watermelon Recipe Contest Winner Is!

Thank you to everyone who posted a recipe and for those of you who voted!

We now have a winner for the Watermelon Recipe Contest - Gwendolyn's "Watermelon Green Smoothie"!  The Watermelon Summer Cocktail was a close second, but the healthy green smoothie won 51% of the votes!  Congratulations Gwendolyn!

Winning healthy green smoothie made with watermelon.

Here is the winning watermelon recipe:

Watermelon Green Smoothie:

Fill blender 3/4 full with seedless Watermelon (you can include the seeds if you have a powerful blender like a Vita-mix).
Fill the blender the rest of the way with greens (spinach, romaine, or green leaf work great!).
Add a 1/4 slice of Avocado,(this gives the smoothie a nice texture and adds nutrients at the same time:)

Blend till liquefied, and ENJOY! A life giving, energy enhancing, fabulous tasting Green Smoothie.

If you have not checked out the green smoothie recipe or our other watermelon recipes, be sure to read our "Fruit-tastic Watermelon News for Your Summer Health" blog.  There are nine delicious recipes for children and adults!  This sweet, cool tasty fruit is an easy way to incorporate the nutritional properties of watermelon into every-day meals or drinks!

A little about our winning smoothie recipe.  Green smoothies are a growing trend!  You can find them in most grocery and health food stores today!  But... I am here to tell you - you can easily make your own and save money if you have a blender.  There are many healthy green smoothie recipes online, but why not start with our contest winning "Watermelon Green Smoothie" - just scroll down to the comments to see this recipe. With this healthy recipe you can combine the watermelon's nutritional benefits and the health benefits of green smoothies to make a refreshing drink any time of the day!

Be sure to come back for more fun ways to improve your health!  Our goal at FamilyWize.org is to provide you with information you need about health, health care, medicine, money savings, and overall how to live a healthy, happy life!  

Here's to a healthy green smoothie drink that will cool you off this summer - courtesy of Gwendolyn and FamilyWize!

Donna Cornelius

Online Marketing Manager

Nutrition in a Nut-Shell

"Nuts" - it is a loaded word.  It could be referring to a state of mind or a behavior or action, but today I am going to look at nuts in its simplest form - a bountiful food full of nutrition and health benefits.  

It is no coincidence that nuts are either a morning or afternoon snack for me. In fact, as I am writing, I just grabbed a handful out of the jar that sits on my desk.  These are raw almonds, but I enjoy just about every flavor of nut from walnuts to the sweet pecan to cashews, macadamia, peanuts, and more.  Why?  Because the nutritional value in tree nuts and peanuts is tremendous.  They are a perfect, bite-sized power snack.  You may call me a raw health "nut", but I'm okay with that.

One handful a day is all you need!

Did you know that nuts are considered a fruit or drupe?  And in the case of the peanut - a legume?  Whatever you call them - they are full of protein, fiber, vitamins and minerals, and unsaturated fats. 

Nuts sometimes get a bad wrap due to the high caloric content of this small delicacy, but in fact they are one of the healthiest foods you can eat.  From heart health to Type 2 diabetes to obesity and cancer prevention, the nutritional value of nuts is great.  We may not be able to control health care, diseases, water, and the environment, but we can take the information on nutrition found in nuts and take small steps to learning how these tasty essential nutrients may have a profound impact on our health.

Just a few nutty studies include:

• Human Research Center on Aging study as posted on the United States Department of Agriculture website, concluded that antioxidants found in nuts due to their high polyphenol benefits have positive effects against chronic diseases such as cardiovascular disease, certain types of cancer, and diabetes.  
• The Hershey Center for Health & Nutrition also touts the antioxidant and phytonutrient benefits of resveratrol, phytosertols and beta-sitosterol found in peanuts and tree nuts.
• In 2003, the U.S. Food and Drug Administration approved a statement that 1.5 ounces per day of most nuts may reduce the risk of heart disease.  
• The University of Nebraska published an article "NUTS for Nutrition" which references studies by the International Journal of Obesity for weight control, and a Harvard School of Public Health study for helping with Type 2 diabetes.  

The nutritional facts about walnuts, almonds, peanuts and the many other tree nuts include a natural source of omega-3 fatty acids for fighting inflammation, iron and zinc which delivers oxygen to your cells and can prevent anemia, heart healthy monounsaturated fat (macadamias have the highest MUFA), which help with cholesterol and heart health, while selenium and the antioxidant gamma-tocopherol have certain cancer fighting properties (Journal of Medicinal Food and University of Texas M.D. Anderson Cancer Center).  

Wondering what are the tree nuts?  The FDA list of tree nuts includes:
Almond, beech nut, Brazil nut, butternut, cashew, chestnut, Chinquapin, coconut, gingkgo nut, hazelnut (filbert), hickory nut, macadamia nut, pecan, Pili nut, pine nut, pistachio, shea nut, and the oh so beneficial walnut.

Incorporating nuts into your diet as a snack may give your body some of the advanced essential nutrients you might otherwise be missing.  Try it - you might just like it!

No matter how you crack it - tell us which nut is your favorite and how you like to eat it.

Donna Cornelius
Online Marketing Manager

'Much A Do'-Nut About Nothing

Ahhh - TGIF! As I pondered the topic of today's blog - I switched gears.  I decided it would not be serious, because sometimes life just needs to be NOT serious!  Plus, we gave you much to think about yesterday with "The Dreaded Medicare Donut Hole."  The Medicare Donut Hole is one donut hole that cannot always be avoided, but over the next couple of weeks, but we hope to point you toward some resources that might help with Medicare Part D.

Now - on to more pleasant topics - the actual donut.

The donut dilemma: Medicare donut hole or actual donut hole can cost you.

Although I am typically not a partaker of donuts, the fact that I will be traveling across the wonderful state of Pennsylvania this weekend got me thinking to my destination and what awaits on the other end.  There is a small place - what some would consider "a hole in the wall" back in a small town in Western Pennsylvania that offers up the most delicious doughnut that I have ever tasted.  The homemade kind that is soft and light and airy.  My favorite is the cinnamon coffee roll that is bigger than my hand with a maple glazed icing that is to die for.  These creations of Clark's Donuts are definitely 'Much a Donut about Something.'

 But, I digress.  Typically a health conscious woman except for the occasional Clark's donut, I decided to see what the Web and research had to say about donut nutrition facts and health.  Of course there were health articles and blogs and more of those touting the goodness of donuts, while others like Carla Wolper, a nutritionist at the New York Obesity Research Center who had this to say about the donut, "When it comes to health, the only thing good about them is the hole."

Krispy Kreme glazed donut = 237 calories.

I also discovered that the USDA 2005 dietary recommendations gave a thumbs up on "discretionary calories".  So what does that mean for you?  If you eat a 2,000 calorie a day diet, then you can have 237 discretionary calories, which is almost the calories in a Krispy Kreme glazed donut (according to the CalorieLab website).  Although portion control is recommended on any diet by doctors and dietitians, I would venture to guess that an occasional donut will not harm you.  A donut a day however is not what the doctor ordered. 

Which led me to a search on donuts and medicine.  This merely resulted in a listing of donut stores in several towns called Medicine (Medicine Park, OK and Medicine Lodge, KS).

Try, try again.  What I did discover was research from the Journal of Humanpsycopharmacology suggesting that "the synergistic effects of caffeine and glucose can benefit sustained attention and verbal memory." (Copyright 2010 John Wiley & Sons, Ltd.) A good thing right?  Good food equals good thoughts?  Not sure that this is what it meant, but if you want to read more go to the Wiley Online Library where the study is printed.

Of course, you can counter that with a study published by the Public Health Nutrition Journal and the US National Library of Medicine, regarding a study by the University of Las Palmas in Gran Canaria and the University of Navarra, that assessed the relationship between fast foods and processed pastries to a 37% risk increase for depression.  

So before you have your Saturday morning run to the local bakery for donuts and coffee, consider this blog.

Today was just some "food for thought."  (I couldn't resist.)  But you must make your own determination of whether or not when it comes to the illustrious donut, if there is 'Much a Do'nut about Nothing.

Donna Cornelius
Online Marketing Manager