10 Healthy Foods for Less #9

My last healthy fruit that can be fairly economical to buy is Kiwi. It is packed with antioxidants like Vitamin E, Vitamin C, Vitamin A and Vitamin K.

Kiwi's contain as much potassium as bananas are are better for you. They are rich with antioxidants and help the immune system.

10 Healthy Foods for Less #8

My healthy food today is oranges. We all know that oranges are very high in Vitamin C, but they also contain high levels of potassium as well. Eating real oranges is better than drinking juices.

More important about eating oranges is to eat the pith as this is where many of the vitamins are. The pith is the white matter just under the peel. Some oranges have a very thick pith and some have a very thin pith.

Other nutrients in oranges include things like folic acid, potassium, calcium, thiamin, Vitamin B6, and magnesium.

10 Healthy Foods for Less #7

Canned tuna or salmon is a great source of protein and usually fairly inexpensive. In addition, these canned fish contain a good source of omega 3. One serving size is 3 ounces which is about half a can.

You can mix these with fresh greens and or tomatoes to make a healthy salad. They can also be used in casseroles as a protein source.

10 Healthy Foods for Less #6

A food similar to yesterday's food is pumpkin. Obviously these aren't always available, but in the Fall there is usually lots to go around at a very reasonable price. Buy some extra and freeze it or can it. One small or medium pumpkin will yield lots of pumpkin that you can eat year around.

Pumpkin has lots of Vitamin A and Vitamin C and is loaded with fiber. You can eat it similarly to sweet potatoes.

10 Healthy Foods for Less #5

Another very healthy food is sweet potatoes. These can be expensive if not in season or locally grown. Sweet potatoes are high in Vitamin A and Vitamin C. Plus they are an excellent source of fiber.

To maximize the benefits, avoid boiling them as this leaches out some of the nutrients. Bake them and be sure to eat the skins as this is where most of the nutrients are. These are a great substitute for regular potatoes and much better for you.

You can also wash them and cut them into what look like french fries. Instead of frying them - be sure to leave the skins on - coat a pan with olive oil, a small amount, and put them in the oven to bake. Everyone in our household loves these.

10 Healthy Foods for Less #4

Berries of any type are good healthy foods. Look for those in season and locally grown. If they are in season, often time stores will have a big sale on them and you can buy extras and freeze them for later use.

Berries are rich in antioxidants and can be added to things like salads or be made a dessert in and of themselves. You can use them in smoothies which just adds to the nutrient value of the smoothie.

Berries contain lutein, and a substance which can help decrease the risk of bladder infections. They make a great dessert and are very healthy for you.Heal

10 Healthy Foods for Less #3

One of my favorite healthy foods is spinach because of the variety of ways in which it can be used. Again, locally grown in season is best and usually the least expensive. This food is really a nutritional powerhouse.

Spinach is rich in antioxidants and is a real boost to your immune system. One cup of it raw is one serving. You can use it in salads, sandwiches, eggs, soups, or other side dishes.

Spinach is rich in iron, carotenoids, lutein, bioflavanoids, calcium, folic acid, Vitamin K, fiber and Vitamin C. The lutein specifically targets eye health. You can read more about lutein by going to the other posts about lutein in this blog.

10 Healthy Foods for Less #2

The next healthy food is beets. These are best when you can buy locally grown in season. Beets are very high in fiber, Vitamin A and Vitamin C. They also have anti-inflammatory properties.

Again, if you can buy them fresh instead of canned, they are usually less expensive. I often cook them and cut them up with greens, a couple boiled eggs and onion. You can use a little mayonaise, or what we like best is a little olive oil and lemon or lime juice. Makes a tasty salad or sometimes we just eat this as our main course.

A word of warning. Beets will give the stool a bright red color and the water in the toilet will look like bright red blood. Don't be alarmed, this is just from the beets.

10 Healthy Foods for Less

Over the next 9 days I'll be giving you a food a day that is a healthy choice that is not so expensive. You can use these foods to improve your health and save money doing it.

The first food is beans. Raw beans or legumes are a great source of fiber and protein. You can use them in a variety of ways, as a main course or added to salads. Canned beans are not quite as good because some of the nutrients may have been cooked out of them. So buy them raw which are less expensive and cook them yourself. The broth in which they cook is great for soups and is nutrient rich.

Protecting Your Brain Health #3

Lastly in protecting your brain health, is to protect your youth. What I mean here is to age in a healthy manner. Avoid things like smoking, limit the amount of alcohol you drink and exercise regularly. Take the age test to see what your age is compared to your numerical age.

Keep you brain intellectually stimulated and socially engaged. This not only improves your brain health but your overall health. Keep your brain as vibrant and functional as possible.

Protecting Your Brain Health #2

Another way to protect your brain health is whatever you are doing to protect you heart health. Anything that you do to help the blood vessels in your heart will also help the blood vessels in your head.

This can include things like controlling your blood pressure. Watching what you eat, like cutting down on sugar and other foods related to causing inflammation.

Protecting Your Brain Health

I have talked about brain health before, but I think it bears some more thoughts. With the increasing number of people developing Alzheimer's Disease, there are a few thing you can do to help protect your brain.

First is to literally protect your brain. Use a helmet when cycling, use seat belts, and use care when there is an increased risk of a fall, such as when you are on a ladder. We know that Alzheimer's is linked to previous head trauma, so protect your head. I cross country ski and I usually say it's just me and the trees, but I still wear a helmet. Those trees can give you a pretty nasty rap on the head!

Need More Energy?

One of the things that most of my patients complain of is fatigue or just not having enough energy. Yes there are medical problems that can cause this, but more often then not it is not a medical problem, but rather and eating problem.

One of the questions to ask yourself is what are you eating for breakfast? Not eating breakfast or just grabbing a quick cup of coffee? The body's natural metabolism is actually higher in the morning, so eating a good breakfast is essential. This will not make you gain weight.

Now when I say a good breakfast, I'm not talking about donuts or sugary cereal. I'm talking about something like a vegetable omelet or a protein fruit smoothie. Cut out the sugary and processed foods. I know that is the hardest thing to do.

Say to yourself that you love your fruits and vegetables!

Digestion Problems and Medications

Take the time to know about what medications you are taking. Many of them can be causing some of your intestinal problems. I'm not advocating that you stop your medications to see if they are causing the problem, but if you have followed this blog over the past few days, so the things I mentioned in those posts. If things do not improve, then see your doctor and talk to him about your medications and what other choices you may have.

Know that vitamins and supplements can also cause some intestinal issues. For example, calcium often causes constipation, gas and bloating. Magnesium and Vitamin C can cause loose stools or diarrhea. Some of the B vitamins can cause nausea. Consider taking a vitamin vacation to see if things improve. If they do, then consider changing your vitamins. Suffice it to say that not all vitamins are alike. Some of the cheaper ones may not have the quality controls that a more expensive brand has. You may need to change brands.

Digestion Problems Continued

Another thing that can help us prevent gastrointestinal problems is to revise some of our habits that may be causing these issues. Certain foods can actually interfere with digestion. Here are a few foods that you should be aware of and cut down your intake.

The first is coffee. It doesn't mean you can't have it, it means to cut back how much you drink. some other foods are chocolate, fatty or fried foods, heavy cream sauces. The other thing to do here is to decrease the size of your meals. My husband and I now only order one meal when we go out because there is more than enough food for both of us, sometimes there is enough to take some home. The portion sizes in most restaurants is way more than most of us need to eat. It's OK to take some home. You would be better off to eat 6 small meals a day

Digestion Problems Continued

The intestinal tract is designed to have some bacteria in it in order for us to break down some foods. One of the things you should do if you have been placed on a course of antibiotics, is to restore these healthy bacteria to the intestine. You can do this by taking probiotics which are supplements that contain lactobacillus acidophilus, bifidobacteria and saccharonmyces.

Stress is another issue which can suppress the normal bacteria in the gut and you should use the probiotics at these times as well.

Digestion Problems Continued

Another thing to be aware of with digestive health is that 30-50 million Americans are lactose intolerant. One has to wonder if this is because of all of the antibiotics and hormones given to cows so that they will produce more milk. The fact of the matter is that many people really cannot tolerate milk.

There are some ethnic groups which have very high rates of lactose intolerance, such as Asian-Americans, where as many as 90% are lactose intolerant. About 80% of Native Americans and African-Americans are lactose intolerant.

The symptoms can be either diarrhea or constipation. If either of these is an issue for you, start by cutting out diary and see if you improve. You can use lactose free milk, or there are supplements to help you digest lactose.

Digestion Problems

Many Americans are suffering from digestive problems today. Gastroenterologists report that about 30% of Americans have at least one significant gastrointestinal illness or problem a year. The number of people who now have "irritable bowel" has grown by leaps and bounds. Why is this?

First and foremost, you have to look at what Americans are eating. Or rather I should say what we are not eating. We all know that fiber is an important part of the diet, but what foods have fiber in them? Many times people resort to taking a fiber supplement instead of eating good fiber. Eating good fiber means eating lots of fruits and vegetables. The question to ask yourself is: "Am I eating 8-10 servings of fruits and vegetables a day?" My guess is that your answer to this question will be very telling. Yes whole grains also provide great sources of fiber, but if you're going to do grains, you need to look at whole grains. You can also get good fiber from beans, nuts and seeds. Adding some ground flax seed into your diet will definitely help, but start slowly.

More tomorrow.

Workout Questions #4

Does weight training always result in bulking up of the muscles?

If you're not looking to bulk up the muscles, but rather firm and tone the muscles, then use the weights 2-3 times a week. The other 3-4 days do stretching, aerobics, or core conditioning. The result will firming and toning of the muscles without forming a lot of bulk.

Workout Questions #3

How often should I be lifting weights?

Most people need to give their muscles a break, so a day of rest between workouts is good. This doesn't mean that you shouldn't workout on that day. What I'm saying is to do something aerobic on the day between, or do some stretching, or work on the core (abs). This day between weight training days gives your muscles a chance to repair and rest.

Workout Questions #2

Are more reps with lighter weights better than fewer reps with heavier weights?

Both of these are good, but here is the difference. Heavier weights with fewer reps will build more strength in the muscle. Lighter weights with more reps will build up endurance. Both of these are essential for strengthening and toning muscles, so mix it up a little. This will give you the best result.

Workout Questions

Over the next several days, I'm going to be answering some questions about workouts, specifically related to strength training.

What weight should you use when you first start strength training?

You should start with a weight that you begin to feel challenged at about 10 reps. You want to be doing about 12 reps with a weight and then take a 1 minute period of rest. If you feel that you would not be able to do the last two reps well, then go to a slightly lighter weight until you can do all 12 reps well. I usually recommend that you do 12 reps, 1 minute rest, 12 reps, 1 minute rest and then 24 reps with 2 minutes of rest. You should be able to do this sequence comfortably.

Good Oral Health & Disease

Too many of us do not take good care of our teeth and gums. The amount of gum disease is on the rise which can lead to other diseases in the body. Basically if you have a build up of plaque on your teeth, this causes inflammation of the gums which if not treated can up causing a bacterial infection.

What you may notice is bleeding of the gums or some discomfort in the mouth. Because of the rich blood supply in the mouth, it is fairly easy for the bacterial to get into the blood stream. This can set up and infection in the heart or just spread inflammation in the blood vessels. Remember that inflammation is the real problem with heart disease, not the cholesterol.

Having frequent dental cleaning, at least every 6 months is critical to your health. Can't afford the dentist, if there is a School of Dentistry near you, you will be able to afford the care.

Heart Health

Over the past couple of weeks I've talked about heart health. I thought you might be interested to know some of the numbers regarding your heart and it's work load. Did you know . . . . .

• The number of heart beats in an average lifetime is 3 billion.
• A red blood cell circulates the whole body in 1 minute.
  
• In 1 minute, the number of blood cells that die and the number born are each 2 million.
• Each tiny droplet of blood contains 5 million red blood cells, 300,000 platelets, and about 7,000 white blood cells.
• Each read blood cell makes 250,000 round trips of the body, before it returns to the bone marrow where it was born, to die.
• The heart pumps 300 quarts of blood every hour.
• The life expectancy of the red blood cell is about 6 weeks.
• The heart needs to pump blood to all of the 60 trillion cells of the body multiple times a day.
  

Strength Training

After mentioning in the last week about picking up a book or some weights, I got some questions about weight training. Here are a few simple things to help you move forward. If you are already weight training, consider changing your routine and using different weight training exercises, this will help the muscles really continue to stay strong.

As you start, you can begin with one area like the upper arms or the legs. But keep adding in other areas and alternate areas. All of the major muscle groups should be included. These major muscle groups are the arms, calves, hamstrings, quads, chest, back, shoulders, abdominals, and the gluteals.

Once you have a routine for each of these areas, start with little or no weight. The first thing to do as that becomes easy is to add weight. Then you can alternate with adding to the number of reps you do for each exercise. For myself, if I can do 4 sets of 12 easily, then I add weight. As that becomes easy, I may increase the number of reps to 16. I just keep alternating between the reps and the weight increases. This can go on for a while before it is easy with however many reps you are doing. Go slow and gradual.

Little Things That Can Imporve Heart Health #10

The last little thing to help protect your heart health is to take a moment each day to acknowledge all of the blessings in your life. This will help you tap into positive feelings and emotions. Positive feelings and emotions have been shown to be linked with better health, not just better heart health, living longer and a great sense of well-being.

When you are feeling angry, worried or hostile, these are things that can increase blood pressure and contribute to heart disease. So even if you get angry or you are worried, take a few moments to see the blessings in your life. This will often bring a smile to your face and you will feel your body relaxing.

One of the things that I did years ago was to take the bills and instead of putting them in a "Bills Due" folder, I put them in a folder marked "Blessings." Sometimes I used to fret about the bills, now I see the folder and I think, "Oh, those are the blessings in my life" and I smile. Try it, it may take just a little stress out of your life.

Little Things That Can Imporve Heart Health #9

Today's tip may have you asking how in the world can that help my heart health. The tip is to wash your hands often. This decreases your risk of infection from the flu, pneumonia, and things like strep which can directly effect the heart. Strep can actually get into the blood stream and attach the valves of the heart, so it is critical to be careful.

While pneumonia and the flu don't directly attach the heart like strep, the infections can put extra strain on the heart as the lungs are affected. Simply put, wash your hands before you put anything into your mouth. If you have been out meeting people and shaking hands, wash your hands after wards. While this may seem kind of silly, it may be the thing that protects you the most.

Little Things That Can Imporve Heart Health #8

I've discussed eating over the past few days and just have one other comment on what you put into your mouth. The most important thing you can drink is water. Caffeine definitely has an effect on the heart, so you want to be aware of how much caffeine you are taking in, whether it is in the form of coffee, lattes, or sodas. Both sodas and lattes have increased detriment as far as the heart goes because of the sugar/calorie load. Even "no calorie" sodas are not good for the heart because they often contain caffeine.

Don't try to go cold turkey, this will not go well. Cut out 1 of these and go at it gradually over several weeks until you are no longer drinking the sodas and lattes. Having 1-2 cups of coffee per day is OK, but get it dow to that much.

Drink the water - filtered water is best. You don't have to buy bottled water, filter it yourself. It is more economical and you will be helping to save the planet.

Little Things That Can Imporve Heart Health #7

Since I've been talking about food, there is one more piece for heart health. Exchange the red meat for seafood. Try fish or some other type of seafood at least 1 night a week. Start this way and increase the number of times for eating from the sea to 2-3 times a week.

This is very heart healthy and seafood is also good for the brain as well as the waistline. If you're not a fish lover get creative with some ways to fix the fish or seafood. These foods are very rich in omega 3 which is very helpful to the heart and helps cut down inflammation.