Why Skipping Breakfast is Not Good for Your Health

Photo Source: Nutrition & You

Do you routinely bypass eating breakfast only to have lunch be your first meal of the day?  If so, you may rethink your lack of a morning meal and rise and dine to ward off diabetes and other health concerns.

In a study soon-to-be published in the August issue of the American Journal of Clinical Nutrition, researchers followed over 46,000 women, who were initially free of diabetes, for six years.  At the end of the study, women who consumed breakfast irregularly were found to be at a higher risk of developing type 2 diabetes compared to women who consumed breakfast daily.  Since the Centers for Disease Control and Prevention (CDC) estimates that as many as 1 in 3 adults could develop diabetes by 2050, this could be a wakeup call for the estimated 30 million Americans who skip breakfast on a regular basis.

Of course, this doesn’t mean that all breakfasts are created equal.  Consuming eggs and bacon sandwiched between a glazed donut will provide over 350 calories of fat and sugar with a whopping 720 milligrams sodium.   This is not exactly the breakfast of champions, at least not nutrition-conscious champions.

The secret to a healthy breakfast is to include some high-fiber whole grains and fruit (or vegetables), some protein-rich foods, such as milk and yogurt, and some healthy fats such as peanut butter and nuts.  Here’s why:

• Americans spend over $700 million annually on laxatives (no, it’s not a typo) due to constipation.  Whole grain cereals and whole wheat bread, along with whole fruit or vegetables, will add fiber in the morning to get things moving in your gastrointestinal tract and help keep you regular.
• Adding some protein and fat at your meals will not only help you feel full sooner and keep your hunger at bay until lunch, but research suggests that eating adequate amounts of protein at each meal can also help you  preserve your lean muscle mass as you age.  Peanut butter and nuts provide both protein and healthy fats.
• While it is recommended that we consume three servings of low fat or nonfat milk, yogurt or cheese daily, Americans are consuming only about 1.5 servings and are also falling short of their bone-strengthening calcium needs daily.  Dairy is also a good source of protein in the morning.

To help you easily plan a healthy breakfast, here are my Picture Perfect Breakfasts:
   

             

Be well, Joan

Follow Joan on Twitter at:  joansalgeblake

Acid Reflux/Heartburn Help

Acid Reflux Help (Heartburn)

Acid reflux is the backward flow of stomach acid into the esophagus — the tube that connects the throat and stomach. At the entrance to your stomach is a muscle ring or valve, called the lower esophageal sphincter (LES). Normally, the LES closes as soon as food passes through it. If the LES doesn't close all the way or if it opens too often, acid produced by your stomach can move up into your esophagus, causing a burning chest pain called heartburn. If acid reflux symptoms happen more than twice a week, you have acid reflux disease.

Causes:

• Eating large meals or lying down right after a meal
• Being overweight or obese
• Eating a heavy meal and lying on your back or bending over at the waist
• Snacking too close to bedtime
• Eating certain foods (chocolate, garlic, onions, or spicy or fatty foods)
• Drinking certain beverages (such as alcohol, carbonated or caffeinated drinks, coffee, or tea)
• Smoking
• Stress and Anxiety
• Pregnancy
• Certain Medication (aspirin, ibuprofen, muscle relaxers, or blood pressure meds)
• Hiatal Hernia (a condition in which the top of your stomach protrudes above the diaphragm muscle in your chest)
  

Symptoms:

During an episode of acid reflux, you may taste regurgitated food or sour liquid at the back of your mouth or feel a burning sensation in your chest (heartburn)

• difficulty swallowing / sore throat
• coughing or wheezing
• chest pain — especially while lying down
• post meal pain
• excessive saliva

Natural Help:

• Avoid trigger foods (such as fried or fatty foods, chocolate, and tomato base food)
• Do not over eat (Eat smaller meals more frequently throughout the day) 
• Stop smoking (nicotine relaxes the lower esophageal sphincter, allowing stomach acid to enter the esophagus. Cigarettes also promote acid production in the stomach, so there's more to pass through the sphincter in the first place.)
• Avoid alcohol
• Raise the head of your bed (Place blocks under the head of your bed to raise it at least 4-6 inches. Avoid raising your head by sleeping on two pillows, which can make reflux worse.)
• Don't eat at least 2 to 3 hours before lying down
• Try sleeping in a chair for daytime naps or sleep on your side
• Don't wear tight clothes or tight belts
• If you're overweight or obese, take steps to lose weight with exercise and diet changes.
• Also, ask your doctor whether any medication could be triggering your heartburn or other symptoms of acid reflux disease.
• Sugarless gum can help alleviate heartburn by increasing the production of saliva which, with its alkaline properties, helps neutralize acid. That can reduce the feeling of burn, though it doesn't prevent the acid from entering the esophagus in the first place.
• Practice a relaxation strategy. Stress and anxiety can worsen reflux symptoms.
• Eat a diet rich in fiber - at least 40 grams a day - including whole grains, fruits and vegetables.
• Get regular exercise and Stay hydrated by drinking plenty of water.

Herbal Help:

Several herbs, including licorice root, slippery elm and tumeric, have been shown to help by creating a coating along the lining of the esophagus, essentially protecting it from acid.

• Licorice Root (glycyrrhiza glabra)- Use DGL (deglycyrrhizinated licorice). DGL is a special licorice extract that provides specific support for sensitive gastrointestinal tissues. Slowly chew two tablets or take a half-teaspoon of the powder before or between meals and at bedtime. Taper your dose down after your symptoms are under control.
• Slippery Elm (ulmus rubra)- It is soothing and protective and leaves a mucous secretion or coating effect on the path of the digestive tracts and as a result to help treat any inflammation which may exist along the path of the digestive system. Use the inner bark powder (not the whole bark or tablet) and mix with water. Can put in milk or yogurt to make it more pleasant to swallow.
• Turmeric (Curcuma aromatica) -The chemicals in turmeric will help decrease swelling or inflammation. (Don’t confuse turmeric with Javanese turmeric root (Curcuma zedoaria). (Turmeric can interfere with acid-reducing medications) Make a paste of 1 tsp raw turmeric (or powdered) Add to milk or water. Drink after dinner, before going to bed. Take for 3-4 weeks depending on the severity of the condition.

Essential Oil Help:
*Please contact a Health Care Practitioner, trained in the safety and chemical understanding of essential oils and herbs, including the knowledge of anatomy, physiology, and pharmaceutical drug interactions BEFORE ingesting essential oils.

• Place 1-2 drops Lemon on tongue, swish with saliva, and swallow. This “swishing” action with saliva is the first step to tell the stomach to stop producing acid.* (Lemon is alkaline in the body)
• Prepare digestive system for food by adding 1-2 drops Lemon to water. Drink before and during meal, especially while dining out.*
• Take 1-2 drops per la Digestion internally (Use capsules or place on tongue) Can also apply 2-3 drops on the abdomen, rubbing clockwise around naval 3 times. Mix with carrier oil for sensitive skin or children.*
• Add 1-2 drops **Peppermint or per la Digestion with 1 tsp honey, mixed with warm water for a soothing herbal tea.*
• Incorporate a Liver Cleanse each morning.

Digestive Recipe(Especially if Stress induced)

15 drops Coriander

10 drops Pink Grapefruit

5 drops Cypress

5 drops Lemon

Place 4-5 drops of blend onto the arch of the bottoms of the foot. Can even place over abdomen. Be sure to cup hands an inhale it.

**Some people have the opposite effect while using mints, because it relaxes the esophageal sphincter or valve. Pay attention to how your body reacts and use the other recommended essential oils if necessary. 

An Easy Way to Cut Your Risk of Food Poisoning in HALF.

Photo Source: CDC

If you have ever experienced foodborne illness, better known as food poisoning, you know it isn’t exactly a day at the beach.  In fact, as the mother of two boys, I can objectively say that I would rather give birth to a baby than have a bad case of food poisoning.  That’s  how bad the experience is. Trust me.

So to avoid this experience at all costs, I follow the Center for Disease Control and Prevention (CDC) recommendation to wash my hands.  Why?  Because according to research, nearly 50 percent of all cases of food poisoning can be prevented if everyone correctly washed their hands.   

Now here comes the big problem.  Not everyone is hygienically trying to avoid food poisoning, according to a study published in the Journal of Environmental Health.   In this study, researchers at the University of Michigan trained research assistants to watch and collect data on over 3,700 individuals who used the bathroom in bars, restaurants, and other public establishments.  This is what they found:

• About 15 percent of the men didn’t wash their hands at all, compared with 7 percent of women;
• When the men did wash their hands, only 50 percent of them used soap, compared with 79 percent of women;
• Hand washing was more prevalent earlier in the day, which the researchers suggest may be due to the fact that individuals who go out at night for a meal or a drink may be more relaxed so hand washing becomes less important.

Here are some further insights from the researchers:

According to the CDC, washing your hands correctly means wetting them under cleaning running water, adding soap, rubbing your hands together to make lather, scrubbing, rinsing, and then air drying your hands or drying them with a clean towel.  This whole procedure should take at least 20 seconds.  How long is 20 seconds?   Silently sing the “Happy Birthday” song to yourself, twice, and you will have nailed it.

The next time that you are in a public bathroom, watch and see for yourself if your observations match the findings of this research.    If so, make sure you use a paper towel to grab the door knob on the way out.

Be well, Joan

Follow Joan on Twitter at:  joansalgeblake

Men's Health: What You Are NOT Eating May Hurt You

In honor of Father's Day on Sunday, I am re-posting my blog on men's health. If you are male or have a male in your life (brother, son, son-in-law, father, father-in-law, grandpa), this will be of interest to you.

This is National Men’s Health Week, which culminates with Father’s Day on Sunday.  The focus of week is to heighten awareness of preventable male health problems and to encourage the early detection and treatment of diseases among men and boys.

Since heart disease, specific cancers, and stroke are the top three leading causes of death among American males, what men may be eating, or unfortunately, not eating enough of, may be detrimental to their long-term health.   "A nutrient-rich diet and a healthy lifestyle are your strongest line of defense against [these] preventable illnesses," says registered dietitian and Academy of Nutrition and Dietetics spokesperson Jim White.  Parents with young boys please take note: When it comes to making healthy dietary changes to prevent these diseases, the earlier the changes are made, the better. 

To celebrate Father's Day, here are some food and diet changes that could provide some disease-fighting, health benefit to all men, no matter what the age.  When planning your meal celebration on Sunday, consider putting these foods on the menu.  The recipes provided are guaranteed to please all the men around the table.

Heart Disease Fighting Strategies:     

One of the American Heart Association’s top diet strategies to beat heart disease is to eat two fish (preferably oily fish) meals (3.5 ounces each) weekly to reduce the risk of heart disease.   Fish is not only low in heart-unhealthy saturated fat but also provides heart-healthy, omega 3 fatty acids.  Research shows that these fatty acids may prevent irregular heart-beats, reduce atherosclerosis, and mildly lower blood pressure.  Americans are currently consuming only about 0.1 to 0.2 grams of omega 3s daily, on average, as compared to the 0.5 grams recommended a day.  Two fish meals a week will not only meet this daily recommendation but also displace saturated-fat laden protein-rich food, such as hot dogs, regular ground beef, and fried chicken on the plate.

Father’s Day Menu Ideas:

Photo Source:  My Recipes

Skip the grilled steaks this year and try this easy Grilled Salmon with Tomato Salsa recipe instead as the main course.  To squeeze a second fish meal during the week, pack a tuna fish sandwich at lunch.  Combine drained, canned tuna with light mayonnaise, chopped celery, and a dash of onion powder and stuff along with lettuce and tomatoes or grilled veggies (see below) into a whole wheat pita for a heart disease-fighting lunch.

Cancer Fighting Strategies:

With prostate cancer being the second leading cause of cancer death among American males, the photochemical, lycopene, may be one of best disease-fighting compounds on the plate.  Research suggests that lycopene found in tomatoes and tomato products, may help prevent prostate cancer.   Cooking the tomatoes as well as serving them with a tad of oill has also shown to enhance the body’s absorption of this photochemical.  Watermelon, pink grapefruit, and guava are other delicious food sources of lycopene.

Father’s Day Menu Ideas:

Photo Source:  My Recipes

Serve tomato-rich salsa with wholegrain tortilla chips and or bruschetta on whole grain bread as an appetizer.  Lightly coat tomato halves with olive oil and chopped garlic and grill until lightly seared.  Sprinkle with chopped fresh basil for a savory and colorful tomato side dish.  Make sure watermelon is on the dessert menu.

Stroke-Fighting Strategies:

While limiting the sodium in the diet is important to lower high blood pressure, a risk factor for stroke, eating more potassium-rich foods such as fruits and vegetables can also lower blood pressure.  Unfortunately, many Americans are falling short of the amount of potassium recommended daily as most are not eating the minimum recommended 4.5 cups of fruits and veggies a day.

Father’s Day Menu Ideas:

Photo Source:  My Recipes

While you are cooking the salmon on the grill, leave a space for a variety of grilled veggies.  Toss together fresh broccoli, red peppers, zucchini, portobello mushrooms, and Vidalia onions with your favorite low-fat Italian dressing and grill to perfection.  Make sure there is enough for leftovers to stuff in a pita sandwich for the next day’s lunch.  Here’s another fabulous recipe for Citrus Herb Grilled Vegetables.



Here's to good health for all men, young and old.

                                                  Follow Joan on Twitter at: joansalgeblake

When is Greek Yogurt Really NOT Greek Yogurt?

What’s not to love about nonfat Greek yogurt?   It is deliciously creamy and a six-ounce container has a whopping 18 grams of protein, over 50 percent more than regular yogurt.  Since protein helps increase satiety, or that feeling of fullness, a carton with a balanced breakfast could help you avoid the mid-morning hungry horrors, or as an afternoon snack, to help you bypass a vending machine raid at the office.   The friendly bacteria in the yogurt not only can provide some health benefits in your gastrointestinal tract, but since it is a good source of calcium, it is also good for your bones.   To keep up with consumer demand, the dairy aisle is overflowing with a wide variety of Greek yogurts.

To capitalize on its popularity, same manufacturers are adding Greek yogurt to products such as cereals, frozen yogurt, and even covering pretzels with it.   Unfortunately, the amount of Greek yogurt actually in the product is minuscule but the extra added sugar and fat in the product isn’t. 

I was recently interviewed as part of a WBZ TV segment on these Greek yogurt-infused products.  Click HERE to view the segment and to find out how to tell if a product that is advertised as containing Greek Yogurt is actually providing the real thing.

If you really want the creamy, health benefits of Greek yogurt, eat it right out of the container or use it as a lower fat alternative to sour cream in dips, mayonnaise in salads, and light cream in sauces and salad dressings.  In this way, you will gain all the benefits that it has to offer as well as reduce many calories in your favorite dishes.   Substituting a half cup of nonfat Greek yogurt for an equal amount of sour cream, mayonnaise, or light cream will save you anywhere from over 150 calories to 675 calories per recipe.

Here are some quick and easy recipes courtesy of Chobani Greek yogurt:

Creamy Basil Dressing over Heirloom Tomatoes

Grilled Chicken with Mustard-Tarragon Chobani Sauce

Coleslaw

Chipotle Dip







Enjoy!

Follow Joan on Twitter at:  joansalgeblake

Free Herbal Books for Kindle ~ June 10th

I found some free books  for Kindle today. I haven't read them yet so I cannot tell you if they are any good but they seem interesting. The titles are linked back to Amazon. Keep in mind that these books are free as of today, June 10th so check the price before you download. Some books stay free for a longer time.

I

The Wonderful World of Dandelions: 40 Fabulous Recipes for Cooking with Dandelions: (Health Series) [Kindle Edition]

Culinary Herbs: Their Cultivation Harvesting Curing and Uses [Kindle Edition]

M. G. (Maurice Grenville) Kains (Author)

Herbal Simples Approved for Modern Uses of Cure [Kindle Edition]

William Thomas Fernie (Author)

Vaughan's Vegetable Cook Book (4th edition) How to Cook and Use Rarer Vegetables and Herbs [Kindle Edition]

Ginseng and Other Medicinal Plants A Book of Valuable Information for Growers as Well as Collectors of Medicinal Roots, Barks, Leaves, Etc. [Kindle Edition]

A. R. (Arthur Robert) Harding (Author)

Bach Flower Remedies [Kindle Edition]

Shalini Kagal (Author)

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Johanna is an aromatherapist and an independent distributor of Young Living Essential Oils  She is passionate about educating people about health, essential oils, real food, natural remedies, and nutrition so they make healthier choices in their lives. She also runs Naturally Sports & Wellness together with her husband.  
Follow Johanna on twitter and facebook for more health tips and information.

Is Your Local Restaurant Serving Locally Sourced Foods?

Photo Source:  USDA

Dining out at a local restaurant is getting more local than you think.  According to the National Restaurant Association (NRA), the current top two trends this season on restaurant menus are serving up locally sourced meat and seafood and locally grown produce. 

Eating “locally” is being supported by customers as a recent NRA survey uncovered that over 55 percent of adults say they’re more likely to visit a restaurant that offers foods that are grown/raised in an environmentally friendly way.  Locally grown food can be healthier for the environment as it typically requires the use of fewer natural resources to get the food to your plate.   The less your food travels to get to you, the less energy is being used and the less greenhouse gases being produced.

Taste has always been king when it comes to eating.   Locally grown produce is harvested at peak ripeness and deliciously eaten soon after.   Let’s face it, a summer tomato locally grown is much more flavorful than one that has been shipped in a refrigerated truck for 2,000 miles.   Just ask Barry Maiden, the owner and chef of Hungry Mother in Cambridge and past recipient of the Food & Wine Magazine’s Best New Chef Award.  “I buy my produce locally from area growers such as Drumlin Farm and Verrill Farm, both in Concord, MA, in order to work with that fresh, peak flavor in the kitchen,” states Maiden.
 
Keep in mind that when it comes to nutrition, the food preparation method will greatly impact the calories in the finished product.  “While there isn’t any research to date that indicates that locally sourced foods are more nutritious, consumers equate “local” and “fresh” with good nutrition," claims Joy Dubost, Ph.D., RD, and Director of Nutrition at the NRA.   Unfortunately, potatoes that are deep fried and then seasoned with fresh herbs will still be hefty in the calories and fat department no matter where they were grown.  Grilling, roasting, poaching, and steaming are still important lower fat buzz words to look for on the menu to help control the calories.

If you are interested in savoring more local fare the next time you dine out, here are some other area restaurants that are committed to using locally sourced foods on their menus:

51 Lincoln, Newton, MA:

Owner and Chef Jeff Fournier changes the menu daily based on what is seasonally available and locally sourced.  On Wednesday evenings, the restaurant offers a Farm to Fork program, which is a three-course meal that showcases the freshest ingredients from local purveyors, such as Allandale Farm in Brookline.

EVOO, Cambridge, MA:

Evoo’s menu features organic, local, and sustainable ingredients from area farms such as Pineland Farm, Pete & Jen’s Backyard Birds, and Kimball Fruit Farm.  Their Home Grown seasonal menu changes daily.

Henrietta’s Table, Cambridge, MA:

Henrietta's Table prides itself on "Fresh from the Farm and Honest to Goodness Home Cooking." Chef Davis and his staff are committed to finding the best regional and organically grown produce.  The  Chef’s Collaborative, which is a nonprofit network of chefs awarded  Davis “The Sustainer of the Year.”  This award recognizes a chef who emphasizes a menu of delicious, locally grown, seasonally fresh, and whole or minimally processed foods that are good for the consumer, local farming communities, and the planet.

Ledge, Dorchester, MA:

This Dorchester restaurant houses a 4000-square foot Rooftop Food Garden allowing them to bring the freshest and most local ingredients to their guests.    Ledge’s menu specials throughout the growing season are dictated by the weekly harvest of their garden.

Oleana, Cambridge, MA: 

Oleana not only serves local foods but also grows them.  As part of the Oleana family businesses, Siena Farms in Sudbury, MA, grows organic produce using sustainable methods free of chemical herbicides, pesticides, and synthetic fertilizers.  The produce from the farm will appear on the Oleana menu.

Does your local restaurant serve locally sourced foods?  Please share!

                                          Follow Joan on Twitter at:  joansalgeblake