JANUARY 2, 2025 LESS SUGAR THIS NEW YEAR

It is all about sugar It is a New Year —- so elininate sugar from your diet

In today's world, sugar is everywhere, often lurking in places you'd least expect. From your morning cup of coffee to the dressing on your salad, it's a pervasive ingredient that can have significant implications for your health. Opting to cut sugar out of your diet not only supports weight management but also boosts energy levels and reduces the risk of chronic diseases..

You must get rid of soda and bottled drinks as ice tea if thewyr congtain sugar Soda is a major source of added sugars in a lot of diets, contributing to weight gain, insulin resistance, and dental problems. Sparkling water serves as an excellent alternative, offering the same fizzy satisfaction without the sugar crash

Despite their healthy image, fruit juices are often loaded with added sugars and lack the fiber that whole fruits provide. Fiber is crucial for slowing sugar absorption and increasing satiety, which can help manage weight and improve digestive health Try to eliminate or cut down on high glycemic fruits. For example, fruits with high sugar content include pineapples, grapes, watermelon, papaya, and mangoes. You can still have them but have less. Out these fruits in a bowl in a bowl with fruits as berries, apples, and kiwis Mix up the fruits

Refined sugars and artificial sweeteners can be hard to avoid, but switching to natural sweeteners like stevia, erythritol, or monk fruit offers a healthier alternative. You can honey and maple syrup which have a low glycemic index. For me , honey is the best ( I am partial as a beekeeper)

Lastly the most important meal of the day is BREAKFAST. Breakfast is often dubbed the most important meal of the day, yet many common breakfast foods are high in added sugars. Items like flavored yogurts, cereal, and store-bought granola can start your day with a sugar spike Instead have an egg with spinach, a plain greek yogurt or even sardines.

,Having a sugar-free breakfast can also include adding protein and healthy fats, such as nuts, seeds, and avocados, to keep you feeling full longer. This not only helps in reducing cravings

You can do this

Until tomorrow…

DECEMBER 31, 2024 MIGRAINES AND THEIR TRIGGERS

While the exact cause of migraines is not fully understood, various triggers have been identified, including stress, hormonal changes, and specific foods Migraines are not just ordinary headaches; they are intense throbbing pains usually affecting one side of the head. They are often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. The experience can be debilitating for sufferers, sometimes lasting hours or even days. While the exact cause of migraines is not fully understood Around the holidays it is typical for a patient to get a migraines., More food, more sweets and more alcohol

There are many triggers Some triggers have been identified, including stress, hormonal changes, and specific foods One food I discuss with patients is chocolateOften considered a comfort food,  chocolate contains multiple ingredients that could induce migraines. One key ingredient is theobromine, a compound similar to caffeine, which can affect blood vessels and potentially lead to headaches. Moreover, chocolate can cause fluctuations in blood  sugar levels, which could trigger migraines

Even aged cheese can cause migraines. Aged cheeses, such as cheddar, gouda, and blue cheese, contain higher levels of tyramine, a naturally occurring compound. Tyramine can cause blood vessels to constrict and then expand, leading to headaches or migraines in susceptible individuals.

Alcohol, particularly red wine, has long been associated with migraines. The culprits are often histamines and tannins, compounds found in various types of alcohol. These compounds can affect blood flow and potentially trigger migraine episodes.

Managing migraines is a complex process involving various approaches, from medications to lifestyle changes. One key aspect to consider is diet, as certain foods have been commonly identified as migraine triggers. One must find the cause. Beware of aspartame and MSG— big key triggers

Have a healthy and happy New Year 2025

Until tomorrow…

DECEMBER 30, 2024 ANTI-INFLAMMATORY FOODS

Inflammation is a natural response of the body to protect itself against harm, but chronic inflammation can lead to various health issues, including heart disease, diabetes, and arthritis. There are many foods that you can eat that are anti-inflammatory

One such food is Kale. You need yto ingest Kale. ale stands out as a  superfood, primarily due to its high concentration of  vitamins, minerals, and antioxidants. These nutrients, especially vitamins K, A, and C, contribute significantly to its anti-inflammatory properties. Additionally, the presence of glucosinolates in kale helps in detoxifying the body.

I love all nuts. There are some that are better than others. I only eat the nuts and seeds that are beneficial for my blood type. For Blood Type O I cannot consume peanuts and pistachios I can consume almonds and walnuts. Walnuts are inflammatory because of the amount of omega 3. Almonds are a powerhouse of nutrients and a great source of healthy fats, protein, and fiber. They are particularly rich in vitamin E, an antioxidant that helps combat inflammation and stress in the body. Almonds also contain healthy monounsaturated fats, which are known to reduce inflammation and promote heart health. The addition of almonds to a diet can support the body’s anti-inflammatory response

I also love all berries. I eat a variuety of berries. Blueberries, raspberries, mulberries and even wolfberries. Blueberries are not only delicious but also a powerhouse of anti-inflammatory properties, mainly due to their high antioxidant content. These antioxidants, particularly anthocyanins, give blueberries their distinctive color and reduce inflammation. Regular consumption of blueberries has been linked to a decrease in the risk of heart disease and other chronic conditions associated with inflammation

Eat these foods for their anti-inflammatory effects on your body

Until tomorrow…

DECEMBER 27, 2024 BENEFITS OF HONEY

As a beekeeper and President of the American Ap[itherapy Society I am very involved in all products of the hive. Honey has been used for thousands of years for its health benefits. Today, the use of honey is especially important, not only for health but for the conservation of the bee population Honey has medicinal properties. Several studies have shown that high-quality honey holds many important antioxidants, including phenolic compounds and organic acids like flavonoids

As a cardiologist I love honey This year I extracted 220 lbs from my beehives Honey can help your heart health in multiple ways. The antioxidants help to protect your heart and guard you against having a heart attack. It does this by reducing oxidative stress on your heart and preventing clots.
Honey may also help your arteries to dilate, increasing your blood flow

Honey promotes wound healing Over 20 studies found honey beneficial to healing wounds, especially those infected after surgery. Some studies reported a 97% success rate of honey in healing diabetic ulcer

Eating raw, local honey may help your seasonal pollen allergies. Some studies suggest that eating local honey may reduce congestion and ease some allergies. This may be due to the pollen that gets collected by the bees and mixed with honey in small amounts so that your body can train itself or sensitize itself against allergies

Honey has a low glycemic index and can be consumed by diabetics. It also increases your own production of melatonin so it can be used to assist you in sleeping

Lastly JOIN the AAS ( American Apitherapy Society ) www.apitherapy.org DONATE

Until tomorrow…

DECEMBER 26, 2024 A DIFFERENT GRAIN

There are many different grains. Some contain gluten and some do not.  Bulgur, a versatile and ancient  whole grain, has been a staple in Middle Eastern cuisine for centuries. This nutritious grain, made from cracked wheat, is not only a culinary delight but also a powerhouse of health benefits. Bulgur stands out in the world of grains for its exceptional nutritional profile. It’s a rich source of dietary fiber, essential for maintaining digestive health and preventing constipation. This high-fiber content also plays a crucial role in regulating blood sugar levels, making it an ideal choice for people with diabetes.

It’s notably high in B vitamins, including niacin, thiamine, and folate, which are crucial for energy production and brain function Bulgur’s low glycemic index is another feather in its cap, making it a suitable option for those managing blood sugar levels. It’s also relatively low in calories yet high in protein

The presence of antioxidants in bulgur, especially vitamin E and selenium, provides a defense against oxidative stress and inflammation

Bulgar has many different medical benefits. One is digestion. Bulgur’s high fiber content is a boon for digestive health. It aids in regular bowel movements and prevents constipation, a common problem in diets lacking sufficient fiber. It is great for heart health The grain’s high fiber content is instrumental in reducing bad cholesterol levels (LDL), a major risk factor for heart disease Bulgar contains a lot of folate, a B vitamin that helps to lower levels of homocysteine, an amino acid in the blood that, at high levels, is associated with an increased risk of heart diseases.

And lastly Bulgar is great for weight loss and management. Bulgur is an excellent food choice for weight management. Its low-calorie and high-nutrient profile make it an ideal ingredient for those looking to lose weight

So start to eat Bulgar I find it delicious..

Until tomorrow…

DECEMBER 24, 2024 HAIR AND NAILS

It is amazing that I writing about hair and nails. For one I used to bit my nails as a child. Secondly, I have no hair- I shave it almost daily. Yet, nutrition plays a crucial role in maintaining the health of hair and nails

There are specific foods known to bolster the strength, growth, and resilience of hair and nails.

So you start by eating Pumpkin seeds.They are a powerhouse of zinc, an essential mineral known for boosting hair growth and maintaining the health of the scalp. Zinc not only aids in hair tissue growth and repair but also ensures the proper functioning of the oil glands connected to hair follicles.

There are other nutrients in Pumpkin seeds like selenium, fatty acids, and various vitamins, all of which are beneficial for hair and nails. Selenium, an antioxidant, works alongside vitamins E and A to ward off free radicals that can damage cell membranes, potentially leading to hair aging and loss.

There is one vitamin you need to help hair and nails. It is Vitamin C It can come from any foods, especially fruits. One are Raspberries. Raspberries are a delicious source of vitamins, minerals, and antioxidants, with vitamin C standing out as a key contributor to healthy hair and nails. Vitamin C is pivotal in the production of collagen, a protein that gives structure to hair and nails There are sources of Vitamin C as oranges, alma, pineapples, etc You also must watch the glycemic index of some of these fruits.

The vegetable Bell Peppers are high in Vitamin C Bell peppers, particularly the red variety, are among the foods with the highest levels of vitamin C, far surpassing even oranges. This abundance of vitamin C translates into more than just immune support—it’s integral in collagen production, which provides hair and nails with their primary structural protein Bell Peppers also contain Vitamin A Vitamin A contributes to the maintenance of hair moisture through the production of sebum, preventing dryness and breakage.

The next fruit is amazing on so many levels. Pomegranates boast a unique omega-5 fatty acid known as punicic acid, which is found in the seeds of this luscious fruit. This fatty acid can fortify hair follicles, reduce scalp inflammation, and enhance the circulation to the scalp, which is crucial for the growth and strength of hair.

So add these to your dietary regimen

Until tomorrow…

DECEMBER 23, 2024 FOODS THAT FIGHT DISEASE

A disease is a cellular malfunction that can be caused by a variety of external agents, such as viruses, bacteria, and parasites There are also genetic mutations that cause disease. Buty most if not all diseases propagate by not eating well. There are foods that fight propagation of microbes.

There is one herb that I utilize a lot in my practice. It is Ginger For centuries, ginger has been used as a natural remedy for various ailments. Its most well-known benefits are its anti-inflammatory effects, which can help to reduce pain and swelling Ginger is also used to improve circulation

The next herb used to fight infection and stop propagation of disease is Garlic Garlic is a member of the Allium family, which also includes onions and leeks This compound has anti-inflammatory and antibacterial properties, making it effective in treating various conditions. Allicin is produced when garlic is chopped or crushed, so it is important to add garlic to recipes early in the cooking process

The last herb is Curcumin I mnmeant to talk about foods- BUT herbs are food. turmeric also has powerful health benefits. Turmeric contains a compound called curcumin, which has been shown to have anti-inflammatory properties. This makes it a valuable spice for people who have arthritis or Crohn’s disease and much more

Add these herbs to your dietary regimen

Until tomorrow…

DECEMBER 19, 2024 HOPS

Most of know Hops as in beer/. Hops ( Humukus lupulus) doe contains natural healing properties. It has been used to promote sleep and eases stress and anxiety. Who doesn’t need that in today’s world

It’s ancient uses are that of a natural sedative. There are any natural sedatives in botanical medicine. These are called nervines and there are ol plenty Some include blue vervain, lemon balm, Chamomille, and much more. I do use Hops. In traditional herbal medicine Hops has been used as a digestive aid and to relieve bloating and abdominal discomfort.

The most used part of the Hops plant are the female flowers referred to as the ‘ cones ‘ When used as a calming tea it can be consumed 1-2 cups per day I have seen patients use Hops as an aid to go to sleep Better yet if Hops is combined with Valerian for sleep I do see some patients have a paradoxical response and Valerian might stimulate him/her

Until tomorrow…