Sunday, February 19, 2017

Daily Dietary Chart

I am so totally committed to eating healthier and my guide (along with some suggestions elsewhere) has been Dr. Michael Greger's book 'How To Not Die'. I sent the book to two of my daughters - Susan (who has received hers already and loves it) and Marie (from It's A Colorful World, who has not gotten hers in the mail yet). She'll love it, too, trust me... A Mom knows best, hehe. 

Dr. Greger believes that to live long, healthy lives we should eat plant-based foods. I'm not going to go vegan. I do like my chicken and other less fattening meats so I'll say that you base how you use these suggestions with your own conscience. 

In the book, I ran across a chart Dr. G. had made and stuck up in his kitchen that are his projected requirements and he checks off each one as he consumes them every day. 

Now, I'm telling you - there's no way I can eat all of that.... I don't think it -- I know it!!

                                                       SERVINGS PER DAY

                                                             3     beans               1/2 cup
                                                             1     berries             1/2 cup
                                                             3     other fruit        1 med. or 1 cup
                                                             4     green leafy vegetables  1/2 cup
                                                             5     other greens
                                                             2     other vegetables
                                                             1     flaxseed           1 Tablespoon
                                                             1     nuts                   1/4 cup

I have briefly covered "beans" in a previous post (you can find it by going to the labels at the bottom of the page).  We'll discuss the other servings later on.

Right now let's just think about what he suggests we eat. Personally I can't consume all of that. And, yes, I do need a chart so that I can check off what I do eat. 

                                                        I've made some changes already. 

                            I am eating a lot more beans (but not every day). 
                        I am a cereal for breakfast kind of gal so I eat whole grain and add both a handful of walnuts and a few berries or chopped cherries on top
            I haven't tried flaxseed yet. Dr. G. suggests ground flaxseed and I didn't find that in my grocer.

                         I am eating more salads with raw vegetables

I see there is room for improvement. It's a work in progress, evidently. How are you all doing? Let me know. 

Wednesday, February 15, 2017

Do You Want Lemon in Your Water?

I've had a toothache! It started a few days ago and since it wasn't very painful I decided to wait until I had a tooth cleaning session to have it looked at.  Can you imagine spending Valentine's Day at the dentist!! 

Are you one of those millions who ask for lemon with water? Oh, yes, I've done it a zillion times and thought I was being 'cool', and it tasted so good. It's true that lemon is good for you but there are some things I found out at the dentist office that gave me pause. So, I looked up some reliable sites on the web to further investigate.

Lemons aid in digestion. That was one of the reason I take it once a day.. a little lemon juice mixed with soda to help with that. Lemon also provides nutrients, boost the immune system, reduces mucus, freshens breath and much more. 

I am very guilty of pouring a small amount of lemon juice into my bottled water and I carry it around all afternoon sipping away. Bad idea, they tell me. Anything with lemon needs to be drunk quickly and then the acid taken care of by rinsing your mouth with water. 

Lemon juice (as well as all citrus fruits) has acid. That acid irritates your gums and softens the teeth enamel... and you will probably end up with cavities. 

Time to re-think this 'lemon in your water' thing. Here are the things I found out.

1. If you have lemon in a drink, rinse your mouth out with water as soon as you are finished. 

2. Don't brush your teeth after your lemony drink. The brushing will further enhance the erosion of your teeth while the acid is still very fresh in your mouth.

3. Read labels on drinks you buy to see if they contain any lemon juice.

4. If you must have lemon with your drink in a restaurant, ask for a glass of water as well and end with that.

5. Plain water is much better for you. 

Have a wonderfully joyous week and stay healthy.

Friday, February 10, 2017


Everywhere you look these days somebody is touting the amazing properties of turmeric. You'd think that it would cure everything and anything with the way they are going on and on about it. I really perked up when I read that it is especially good for digestive problems, especially cancer.

Back in 2002 I had colon cancer. That was a scary time in my life but thank the good Lord, I am a survivor. Wish I'd known about turmeric before then. Would it have made a difference? I don't know but it would have been worth a try.

Curcumin is that yellow color in turmeric and has been found to be effective against cancer cells. 

Colon cancer in it's early stages is just clusters of cells that grab onto the lining of your colon. Smokers tend to have a lot of this problem (another reason to quit smoking) so researchers tested heavy smokers and found that curcumin could reduce those clusters up to nearly 40% in just a month.

If polyps have already formed... 6 months of curcumin used with another natural ingredient from grapes and onions reduced the polyps to half the amount and size.

Turmeric has positive results in tests with many ailments that we humans have: arthritis, Alzheimers, Irritable Bowel Syndrome, and many, many others. It is anti-inflammatory. It can help regulate mild depression and mood swings because it releases the dopomine and serotonin in your brain that makes us feel good. I sure could use a mood-adjuster ever now and then.

Since it is such a powerful spice, usage of turmeric should not be more than 1/4 teaspoon per day.


So, how do we incorporate TURMERIC into our diet? I know that the spice is used in Indian and Asian dishes. You can add it to many dishes that you prepare and even add it to a smoothie that you drink. It goes well with rice, in lentil soups or on roasted veggies.

And, did you know that the reason prepared mustard is yellow is because it has turmeric in it? Do you have turmeric in your pantry? On the spice rack? Think about adding it.

                                                          BUT A WORD OF CAUTION:

People who have gallstones may experience pain when ingesting turmeric. Wouldn't you know it!! The doc recently found stones in my gall bladder. But, I may try a small amount just to see if there is an adverse reaction. Worth a try.