JANUARY 16, 2025 REDUCE YOUR RISK OF MEMORY LOSS
Fruits and veggies are your friendly neighborhood superheroes in the nutrition world! Eating various fruits and vegetables can be a powerful way to protect your liver from damage. Loaded with antioxidants and vitamins, fruits and vegetables play an important role in the proper development and functioning of the liver
The disease that we worry about a lot is Alzheimer’s Disease The cause of Alzheimer’s is unknown, but it is believed to involve a combination of genetic, lifestyle, and environmental factors. There is no known cure for Alzheimer’s, but treatments are available to help manage the symptoms. Those with Apo E 4/4 are at risk. If you want to reduce your risk you need to eat a healthier diet, drink enough water, get enough sleep and decrease your stress. This is easier said than done. I try to do my best at this. We are not perfect but the alternative isn’t good at ALL.
I feel eating berries helps us tremendously. Blueberries are a good source of fiber, which can help to regulate digestion. Cranberries are rich in vitamin C, which is essential for immunity. And raspberries contain ellagitannins, which are powerful antioxidants that can help to protect against disease So why wouldn’t you eat all berries. There are other berries that have antioxidants as mulberries, blackberries, and even wolf berries. There are lots of research on consuming berries and decreasing your risk of AD. Another study that people who ate strawberries had a lower risk of cognitive decline.
Start eating those leafy greens. Leafy greens are packed with nutrients that are essential for good health. They are an excellent source of vitamins A, C, and K, folate, and other important minerals Studies have shown that people who eat a diet rich in leafy greens have a lower risk of developing Alzheimer’s than those who do not
There also studies like consuming almonds and walnuts decrease your risk of AD Studies have shown that eating nuts and seeds regularly can help improve heart health, lower blood pressure and cholesterol levels, reduce inflammation, and boost cognitive function
And then there is the consumption of Virgin Olive Oil. Olive Oil was always used in my household as a child. You didn’t do anything without olive oil.
Until tomorrow…
JANUARY 15, 2025 YOUR LIVER
One of the most vital yet underappreciated needs is a healthy liver. We only have one liver One of the foods that are bad on so many levels are fatty foods. Fatty foods can clog veins with trans-fats, increase cholesterol levels, trigger weight gain, and lead to hypertension Fatty foods put a strain on your liver
The second strain on the liver is very common—excessive alcohol intake Drinking too much affects the liver especially by long-term alcohol abuse. Excessive alcohol consumption impacts the form and action of organs in the body, particularly those responsible for metabolizing toxins like the liver. Long term abuse can lead to liver fibrosis or cirrhosis
Red meat consumption has been linked to liver damage. Is this due to the high sodium content or the hormones that are used in our meat We need more studies or grass fed meat vs non grass meat Compounds like lipid hydroperoxide are produced during cooking with high temperatures and grilling, leading to an increased intake of carcinogens that may harm your liver.
So you need to eat fruits, vegetables, nuts and fish Fruits and veggies are your friendly neighborhood superheroes in the nutrition world! Eating various fruits and vegetables can be a powerful way to protect your liver from damage. Loaded with antioxidants and vitamins, fruits and vegetables play an important role in the proper development and functioning of the liver
There are herbs that protect your liver as milk thistle, dandelion and globe artichoke. I can recall at the Sunday dinner table a bottle of bitters used afterwards for better digestion. Protect this vital organ at all costs.
Until tomorrow…
JANUARY 14, 2025 ZINC
Zinc, though required in trace amounts, plays an extraordinarily pivotal role in human health. This essential mineral takes part in a myriad of metabolic functions, reinforcing the immune system, aiding in cellular division, and even assisting in the sense of taste and smell.
Oysters are one of nature’s most potent sources of zinc. Just a serving of six medium-sized oysters can exceed an adult’s daily zinc requirements. Beyond their incredible zinc content, oysters are a source of high-quality protein, vitamins, and other minerals
Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein
Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein
Greek yogurt contains more zinc per serving compared to regular yogurt, making it a healthy and delicious way to increase daily zinc intake. It’s also packed with protein, probiotics, and essential nutrients such as calcium and vitamin B12.
While not as high in zinc as some animal products or nuts, dark leafy greens such as spinach and kale provide a non-negligible amount of this mineral. They are especially significant for vegetarians and vegans, who need to rely on plant-based sources for their zinc intake. In addition to zinc, dark leafy greens are packed with fiber, antioxidants, and a range of vitamins
Until tomorrow…
JANUARY 9, 2025 NUTS, NUTS AND MORE NUTS
Nuts, nature’s compact troves of energy and nutrition, have carved a niche in both culinary and health worlds. Nuts contain antioxidants to essential fatty acids, nuts encapsulate a range of nutrients that can seamlessly complement any diet
Almonds are often referred to as a superfood, and for good reason. Packed with vitamins, minerals, and protein, these nuts boast a nutritional profile that can rival many other health foods. The presence of vitamin E, magnesium, and monounsaturated fats in almonds makes them a favorite They also contain flavinoids which makes them reduce oxidative stress.
For me cashews are not to my liking However cashews offer a wide range of benefits. High levels of magnesium in cashews contribute to a myriad of health benefits, including bone health and improved metabolic function. They are also a good source of copper, an often-overlooked mineral that plays a critical role in energy production and maintaining the health of connective tissues.
Then there are walnuts which are overlooked by most individuals. Walnuts, with their unique brain-like appearance, are often linked to brain health benefits—and rightly so. These nuts are one of the few plant sources rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is known to benefit brain health
Who eats hazelnuts ? I like hazelnut coffee Hazelnuts is vitamin E, a potent antioxidant that aids in protecting the body’s cells from damage. This nut is also a commendable source of fiber, promoting better digestive health and potentially aiding in weight management due to the satiety it provides. It produces satiety due to its fiber . Most nuts make us full faster, thus we do not overeat.
Until tomorrow…
JANUARY 13, 2025 FOODS USED TO LOWER CHOLESTEROL
Cardiovascular disease is the number one cause of death in the Uniuted States Maintaining healthy cholesterol levels is essential for cardiovascular health. High cholesterol is a major risk factor for heart disease and stroke, two leading causes of death worldwide. Diet plays a crucial role in managing cholesterol levels. Foods rich in healthy fats, fiber, and antioxidants can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
Avocados are renowned for their heart-healthy monounsaturated fats. These fats aid in lowering LDL cholesterol while maintaining levels of HDL cholesterol. Additionally, avocados are rich in potassium, a nutrient that helps in regulating blood pressure.
Another food that helps cholesterol are grape Grapes, especially the darker varieties, are a rich source of antioxidants, including resveratrol, which is known for its cholesterol-lowering properties. These antioxidants help reduce the oxidation of LDL cholesterol, a process that contributes to plaque formation in arteries.
Lastly I feel oatmeal hekps cholesterol tremendously. I eat gluten free ( steel cut oatmeal) at least twice a week. Oatmeal is a powerhouse of soluble fiber, which plays a key role in cholesterol management. Soluble fiber reduces the absorption of cholesterol into the bloodstream, thereby lowering LDL levels. Oats also contain beta-glucan, a type of fiber that has been shown to effectively reduce cholesterol levels.
Change your dietary lifestyle to help lower cholesterol and LDL ( bad cholesterol)
Unti tomorrow…
JANUARY 8, 2025 CINNAMON
Who doesn’t love the smell of cinnamon? The warming, sweet and woody aroma of cinnamon is one of the most recognizable scents out the I just love to add cinnamon and a teaspoon of my honey to my favorite cup of tea
Cinnamon is used for oral health . Cinnamon may improve oral health. Cinnamon is thought to reduce the formation of plaque, a sticky film of bacteria that can lead to cavities, gum disease, and bad breath. In addition, cinnamon has antimicrobial properties that can help fight infection and promote healing Furthermore, cinnamon is a natural source of fluoride, which helps to strengthen teeth and prevent decay.
There are many herbs for gut health. I consider cionnamon one of those herbs. Cinnamon is a potent source of antioxidants, which can help to reduce inflammation throughout the body. In the gut, inflammation can lead to a number of problems, such as irritable bowel syndrome (IBS) and leaky gut syndrome.
Cinnamon is rich in rich in compounds like cinnamaldehyde and eugenol. These compounds have been shown to have antibacterial, antimicrobial, and antioxidant properties. Cinnamon has been traditionally used to treat digestive issues, colds, and flu.
It is also gerat for skin hair and nails. Cinnamon is rich in antioxidants, which help to protect the body from damage caused by free radicals. These same antioxidants also promote collagen production, which helps to keep skin looking youthful and elastic.
Until tomorrow…