The following article from:
HEALTHbeat Issue: September 1, 2012
HARVARD MEDICAL SCHOOL
With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket deli counter for lunch, ordering take-out for dinner, or splurging on a special meal at a favorite restaurant.
Meal's away from home make it harder to control ingredients, calories, and portions. This can be particularly challenging for people with Type 2 diabetes (and for those of us trying to avoid getting this condition). The following tips can help you enjoy eating out without abandoning your efforts to eat well.
Ask how food is prepared. Before you order, ask about ingredients and how the menu selections are prepared. Try to choose dishes made with whole grains, healthy oil, vegetables, and lean proteins. Meat that has been broiled, poached, baked, or grilled is a more healthy-conscious option than fried foods or dishes prepared with heavy sauces.
Look for Less. Your eyes are a perfect instrument for sizing up portion sizes. Use your estimating techniques to size up food on your plate.
* 1 thumb tip = 1 teaspoon of peanut butter, butter, or sugar
* 1 finger = 1 oz. of cheese
* 1 fist = 1 cup cereal, pasta or vegetables
* 1 handful = 1 oz of nuts or pretzels
* 1 palm = 3 oz. of meat, fish or poultry.
Plan on eating half your meal and take the rest home to enjoy for lunch or dinner the next day. (I do this all the time)
Order an extra side of veggies. Non-starchy vegetables, such as green beans, broccoli, asparagus or summer squash, will help you fill up with low-calorie choices.
Think ahead. Learn important nutrition information ahead of time. Most fast-food chains provide calories, sodium, and fat content for their menu items. Chick out www.calorieking.com for a listing of over 50,000 foods, including many restaurant items. You can also visit company-specific websites (such as www.mcdonalds.com or www.pizzahut.com) for nutrition breakdowns, or call and request pamphlet. Many locations display posters with this type of nutrition information.
# # #
My Comments: I have gone on line many, many times to check out their menues. I have ever put together 2 huge binders of restaurant menues with all the necessary nutritional information, including numerous restaurants who include the most common foods people are allergic to. It is now routine and automatic for me to check out restaurant information, no matter where I go. Because I am gluten-intolerant this is a necessary part of my life for many reasons.
I am not ashamed to say that at one point my highest weight was 198#. I am proud to say I am now 110#, my high school weight :).
Take care of yourself and don't be afraid to help family and friends when you go out together. Gloria
Tuesday, September 4, 2012
Monday, July 16, 2012
SUPERFOODS TO BEAT DIABETES
The American Diabetes Association has listed 10 top foods that may help keep this potentially deadly disease at bay.
Incorporate them into your daily diet and increase the amount of exercise you do daily to successfully prevent and treat diabetes.
The American Diabetes Association recommends 10 foods that can regulate sugar levels while providing essential nutrients like calcium, potassium, fiber, magnesium and vitamins A, C, and E.
1. Beans - kidney, black, navy or pinto beans are chock-full of nutrition. A half cut provides 1/3 your daily fiber requirements and also magnesium and potassium.
2. Dark Leafy greens - spinach, chard or kale are full of vitamins and minerals.
3. Citrus fruit - grapefruit, oranges, lemons and limes to get your soluble fiber and vitamin C.
4. Berries - blueberries, strawberries or any colorful variety are loaded with antioxidants and fiber.
5. Sweet potatoes - a starchy vegetable packed with vitamin A and fiber. Use instead of regular potatoes.
6. Tomatoes - raw, pureed or in a sauce, they provide vitamin C, iron and vitamin E.
7. Whole grains - barley, oatmeal, rice and other grains are rich in magnesium, chromium, omega-3 fatty acids and folate.
8. Nuts - an ounce of nuts helps suppress appetite and contains magnesium and fiber. Also, walnuts and flax seeds have omega-3 fatty acids.
9. Fat-free milk and yogurt - thy provide calcium for strong bones and are fortified with vitamin D, vital to overall health.
10. Fish - salmon and tuna are high in omega-3 fatty acids. Steam, bake or broil, but avoid breaded or fried versions.
It takes awhile to figure how to eat properly for your particular body. Everyone is different in health, metabolism's, allergies, etc. This list is one that I have incorporated into my eating plan on a regular basis.
Have a great day. Gloria
Incorporate them into your daily diet and increase the amount of exercise you do daily to successfully prevent and treat diabetes.
The American Diabetes Association recommends 10 foods that can regulate sugar levels while providing essential nutrients like calcium, potassium, fiber, magnesium and vitamins A, C, and E.
1. Beans - kidney, black, navy or pinto beans are chock-full of nutrition. A half cut provides 1/3 your daily fiber requirements and also magnesium and potassium.
2. Dark Leafy greens - spinach, chard or kale are full of vitamins and minerals.
3. Citrus fruit - grapefruit, oranges, lemons and limes to get your soluble fiber and vitamin C.
4. Berries - blueberries, strawberries or any colorful variety are loaded with antioxidants and fiber.
5. Sweet potatoes - a starchy vegetable packed with vitamin A and fiber. Use instead of regular potatoes.
6. Tomatoes - raw, pureed or in a sauce, they provide vitamin C, iron and vitamin E.
7. Whole grains - barley, oatmeal, rice and other grains are rich in magnesium, chromium, omega-3 fatty acids and folate.
8. Nuts - an ounce of nuts helps suppress appetite and contains magnesium and fiber. Also, walnuts and flax seeds have omega-3 fatty acids.
9. Fat-free milk and yogurt - thy provide calcium for strong bones and are fortified with vitamin D, vital to overall health.
10. Fish - salmon and tuna are high in omega-3 fatty acids. Steam, bake or broil, but avoid breaded or fried versions.
It takes awhile to figure how to eat properly for your particular body. Everyone is different in health, metabolism's, allergies, etc. This list is one that I have incorporated into my eating plan on a regular basis.
Have a great day. Gloria
Tuesday, June 19, 2012
DIRTY DOZEN AND CLEAN 15
The list of the dirty dozen rank the highest for pesticide residue by the FDA and the Department of Agriculture.
This is a second food list I found and have published. Their are some differences from the previous list, I published in March. I wanted to make sure you had both lists. We can never be too safe in the food we eat and what we might have to scrub, soak or peel.
DIRTY DOZEN
1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Imported nectarines
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Domestic blueberries
12. Potatoes
CLEAN 15
1. Onions.
2. Sweet corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Domestic cantaloupe
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
Thank you Channel 15 for publishing and broadcasting this important information.
Be safe and I hope you are staying out of the heat and away from the fires. Gloria
This is a second food list I found and have published. Their are some differences from the previous list, I published in March. I wanted to make sure you had both lists. We can never be too safe in the food we eat and what we might have to scrub, soak or peel.
DIRTY DOZEN
1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Imported nectarines
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Domestic blueberries
12. Potatoes
CLEAN 15
1. Onions.
2. Sweet corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Domestic cantaloupe
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
Thank you Channel 15 for publishing and broadcasting this important information.
Be safe and I hope you are staying out of the heat and away from the fires. Gloria
Thursday, June 7, 2012
BENEFITS OF EATING HEALTHY AFTER A DIAGNOSIS OF ANY KIND OF CANCER
Maintaining Weight and Cancaer Treatment
Cancer is a difficult disease to fight for most people. The effects of cancer can be physically and emotionally draining as your body fights for survival. However, eating a healthy, nutritious diet can help with the symptoms of cancer as well as the side effects of radiation and chemotherapy treatments.
Healthy Eating Equates Better Survival Rates
According to the National Cancer Institute nutrition is an important aspect of cancer treatment. In study after study, the cancer and mesothelioma survival rate improves for patients during and after treatment when they eat and drink enough of the foods the body requires.
Patients who do not eat enough foods high in nutrients frequently suffer from malnutrition, which can compromise a person's ability to fight infection, cause weight loss and loss of strength. Patients who eat a healthy diet and are well nourished before and during cancer treatment have a better long term chance of recovery than those who do not.
Loss of Appetite
One of the most common side effects of cancer and cancer treatment loss of appetite. This condition can result in anorexia, in which a person stops eating or has difficulty eating, resulting in weight loss. Anorexia can occur at almost any stage of cancer, but it is extremely common in advanced stages.
Cachexia is a condition that is common in people with lung, upper gastrointestinal tract and pancreatic cancer. It is marked by loss of appetite, general malaise, loss of muscle strength and muscle loss.
Both anorexia and cachexia can result in malnutrition and it is possible to have both conditions at the same time. It is important to watch for signs of either cachexia or anorexia and correct them early, since it is difficult to reverse problems with appetite, particularly as cancer advances.
Medical Treatment of Weight Loss
Because maintaining a healthy weight is extremely important during cancer treatment, many doctors and oncologists will recommend medications to improve appetite. Medications may help with digestion, increase appetite, prevent constipation, improve uncomfortable mouth symptoms, prevent diarrhea and treat pain.
Food Recommendations
Many patients find that eating small amounts of food every two to three hours can help them eat more across the day, even if their appetite is poor. Eating high calorie, high protein foods can help, including:
o Muffins
o Yogurt
o Ice Cream
o Milkshakes
o Pudding
o Crackers
o Nutritional Supplement Drinks
o Peanut Butter or Cream Cheese on Crackers
o Deviled Eggs
o Chocolate
Adding honey, butter and powdered milk to foods can add needed calories and protein. For individuals with difficulty eating solid foods, smoothies, milkshakes juice and soup can be helpful foods to eat.
Eating enough food to maintain a healthy weight is critical for cancer patients. By eating foods that are appealing in small amounts throughout the day, cancer patients may be able to avoid malnutrition and fight their cancer more easily.
Jillian McKee
Complementary Medicine Advocate
http://www.mesothelioma.com/blog
Jillian, thank you so much for sharing this nutritional information for cancer patients with all of us. I look forward to future articles from you.
Gloria Hildreth
Cancer is a difficult disease to fight for most people. The effects of cancer can be physically and emotionally draining as your body fights for survival. However, eating a healthy, nutritious diet can help with the symptoms of cancer as well as the side effects of radiation and chemotherapy treatments.
Healthy Eating Equates Better Survival Rates
According to the National Cancer Institute nutrition is an important aspect of cancer treatment. In study after study, the cancer and mesothelioma survival rate improves for patients during and after treatment when they eat and drink enough of the foods the body requires.
Patients who do not eat enough foods high in nutrients frequently suffer from malnutrition, which can compromise a person's ability to fight infection, cause weight loss and loss of strength. Patients who eat a healthy diet and are well nourished before and during cancer treatment have a better long term chance of recovery than those who do not.
Loss of Appetite
One of the most common side effects of cancer and cancer treatment loss of appetite. This condition can result in anorexia, in which a person stops eating or has difficulty eating, resulting in weight loss. Anorexia can occur at almost any stage of cancer, but it is extremely common in advanced stages.
Cachexia is a condition that is common in people with lung, upper gastrointestinal tract and pancreatic cancer. It is marked by loss of appetite, general malaise, loss of muscle strength and muscle loss.
Both anorexia and cachexia can result in malnutrition and it is possible to have both conditions at the same time. It is important to watch for signs of either cachexia or anorexia and correct them early, since it is difficult to reverse problems with appetite, particularly as cancer advances.
Medical Treatment of Weight Loss
Because maintaining a healthy weight is extremely important during cancer treatment, many doctors and oncologists will recommend medications to improve appetite. Medications may help with digestion, increase appetite, prevent constipation, improve uncomfortable mouth symptoms, prevent diarrhea and treat pain.
Food Recommendations
Many patients find that eating small amounts of food every two to three hours can help them eat more across the day, even if their appetite is poor. Eating high calorie, high protein foods can help, including:
o Muffins
o Yogurt
o Ice Cream
o Milkshakes
o Pudding
o Crackers
o Nutritional Supplement Drinks
o Peanut Butter or Cream Cheese on Crackers
o Deviled Eggs
o Chocolate
Adding honey, butter and powdered milk to foods can add needed calories and protein. For individuals with difficulty eating solid foods, smoothies, milkshakes juice and soup can be helpful foods to eat.
Eating enough food to maintain a healthy weight is critical for cancer patients. By eating foods that are appealing in small amounts throughout the day, cancer patients may be able to avoid malnutrition and fight their cancer more easily.
Jillian McKee
Complementary Medicine Advocate
http://www.mesothelioma.com/blog
Jillian, thank you so much for sharing this nutritional information for cancer patients with all of us. I look forward to future articles from you.
Gloria Hildreth
Tuesday, May 29, 2012
REAL GLUTEN-FREE PIZZA
Do you love pizza but can only eat gluten-free? Have you tried a gluten-free pizza? Since pizza is one of my most favorite foods, I set out to try finding one that even resembles a real pizza.
First, I tried just buying a gluten-free pizza crust and making my own pizza with just cheese, sauce and pepperoni - not bad but could be better.
Second, I heard of a well known restaurant who advertises gluten-free pizza. It was a disaster, as far as I was concerned. It was dry, one of the pizza's came without any pepperoni and took forever to get it made right from the kitchen. Sorry they said, because they were changing shifts. Excuse me!
Third, I called a popular pizza establishment who advertised on TV gluten-free pizza. I asked all the right questions - and you want to know the outcome of that? Only the pizza crust was gluten-free but the other ingredients were not gluten-free. Now tell me, how can you advertise that you have a gluten-free pizza when only the crust is gluten-free. And how does this help the gluten-free person from becoming very, very sick with the toppings not being gluten-free.
My fourth try and an absolute winner was BJ's Restaurant and Brewhouse at 9748 W. Northern Ave. These are 10" pizzas and totally gluten-free (which means the dough and even all the ingredients toppings are gluten-free). They also have gluten-free salads and dressing, as well as many other items. Try their gluten-free chocolate chip cookie right from the oven. Oh my, I was in 7th heaven.
Don't take the restaurants word for anything. Get it in writing and check it two or three times to make sure you get the correct information. Try to get their menu by going on line and printing out their menu with all the nutritional information so that you are absolutely sure they are for real and not giving you half truths.
BJ's you are the best! All of you have a great day, Gloria.
First, I tried just buying a gluten-free pizza crust and making my own pizza with just cheese, sauce and pepperoni - not bad but could be better.
Second, I heard of a well known restaurant who advertises gluten-free pizza. It was a disaster, as far as I was concerned. It was dry, one of the pizza's came without any pepperoni and took forever to get it made right from the kitchen. Sorry they said, because they were changing shifts. Excuse me!
Third, I called a popular pizza establishment who advertised on TV gluten-free pizza. I asked all the right questions - and you want to know the outcome of that? Only the pizza crust was gluten-free but the other ingredients were not gluten-free. Now tell me, how can you advertise that you have a gluten-free pizza when only the crust is gluten-free. And how does this help the gluten-free person from becoming very, very sick with the toppings not being gluten-free.
My fourth try and an absolute winner was BJ's Restaurant and Brewhouse at 9748 W. Northern Ave. These are 10" pizzas and totally gluten-free (which means the dough and even all the ingredients toppings are gluten-free). They also have gluten-free salads and dressing, as well as many other items. Try their gluten-free chocolate chip cookie right from the oven. Oh my, I was in 7th heaven.
Don't take the restaurants word for anything. Get it in writing and check it two or three times to make sure you get the correct information. Try to get their menu by going on line and printing out their menu with all the nutritional information so that you are absolutely sure they are for real and not giving you half truths.
BJ's you are the best! All of you have a great day, Gloria.
Wednesday, May 2, 2012
GLUTEN-FREE SHOPPING LIST - 1
If you are new to gluten-free food, the list below will help you with your shopping list. Names of some stores are listed. If there is no store name listed you can find the item at most grocery stores.
This list was compiled by Lori Wieters for those who are gluten-intolerant as well as those on a nutritional weight loss program (monitoring protein, carbs, fats and sodium). You can do both and be a happy camper. Remember it is not what you can't have but what you can have.
1. Egg whites, eggs, hard boiled eggs
2. Elite Brand Protein-Vanilla or French Vanilla (Vitamin Shoppe)
3. Vega Protein Drink - Vanilla, Chocolate, Berry (Sprouts, Amazon)
4. Frozen Strawberries, berries, mixed fruit (Costco, large bags))
5. Apples, Pineapple, small bananas
6. V8-low sodium
7. Canned Pumpkin (plain pumpkin puree)
8. Stevia Plant Sugar (liquid or packet)
9. Pamela's Flour (gluten alternative) - Gluten free pancakes, bread
10. Rice Bran Oil or Olive Oil
11. Brown rice pasta (most any store) or brow rice (freezer section at Frys)
12. Arrabiata Sauce (Trader Joes) - spicy marinara or other marinara with only 5-6 ingredients.
13. Ground turkey or Chicken
14. Salsa
15. Corn Tortillas (Arizona Brand - Frys) - 30 calories per tortilla
16. Beans - Refried Beans - get a brand with no lard or make your own (Rosarita or Old El Paso)
17. Green Sauce - be sure to get one without what or MSG-Hatch Green Chili
18. Almond Milk
19. White cheeses-cheese sticks, provolone, Parmesans, mozzarella, Havarti
20. White fish- colder, white or tuna
21. Nuts - Almonds, walnuts, pecans
22. Meal replacement food bars - Think Thin or Lara Bars (Lara Bars need balance with liquid protein.
23. Yogurt - Carbmaster (Frys) - 4 carbs/8 proteins
24. Green, Red, Yellow, orange, Purple veggies (including onions).
25. Walden Farms Brand of Salad Dressings, Fudge Chocolate, Barbecue sauce, etc. (Sprouts/Frys).
26. Nellie and Joes Lime Juice
27. Butter Spray - Great Value - Walmart brand - Yellow lid
28. Whip Cream-Land O Lakes Whipped Heavy Cream - Sugar
Free (Walmart-83rd/Union Hills)
29. Dried Apples
30. PB2-Dried Peanut Butter w/Chocolate of just Peanut butter - online-Linda's Diet Delights or Amazon.
Check this out - 1. Sprouts has recently added many, many Gluten-free foods in the last month. 2. Amazon.com has a very large list of gluten-free foods.
I will continue to add to the gluten-free list of foods as we go along on our nutrition program. Have a wonderful day. Gloria
This list was compiled by Lori Wieters for those who are gluten-intolerant as well as those on a nutritional weight loss program (monitoring protein, carbs, fats and sodium). You can do both and be a happy camper. Remember it is not what you can't have but what you can have.
1. Egg whites, eggs, hard boiled eggs
2. Elite Brand Protein-Vanilla or French Vanilla (Vitamin Shoppe)
3. Vega Protein Drink - Vanilla, Chocolate, Berry (Sprouts, Amazon)
4. Frozen Strawberries, berries, mixed fruit (Costco, large bags))
5. Apples, Pineapple, small bananas
6. V8-low sodium
7. Canned Pumpkin (plain pumpkin puree)
8. Stevia Plant Sugar (liquid or packet)
9. Pamela's Flour (gluten alternative) - Gluten free pancakes, bread
10. Rice Bran Oil or Olive Oil
11. Brown rice pasta (most any store) or brow rice (freezer section at Frys)
12. Arrabiata Sauce (Trader Joes) - spicy marinara or other marinara with only 5-6 ingredients.
13. Ground turkey or Chicken
14. Salsa
15. Corn Tortillas (Arizona Brand - Frys) - 30 calories per tortilla
16. Beans - Refried Beans - get a brand with no lard or make your own (Rosarita or Old El Paso)
17. Green Sauce - be sure to get one without what or MSG-Hatch Green Chili
18. Almond Milk
19. White cheeses-cheese sticks, provolone, Parmesans, mozzarella, Havarti
20. White fish- colder, white or tuna
21. Nuts - Almonds, walnuts, pecans
22. Meal replacement food bars - Think Thin or Lara Bars (Lara Bars need balance with liquid protein.
23. Yogurt - Carbmaster (Frys) - 4 carbs/8 proteins
24. Green, Red, Yellow, orange, Purple veggies (including onions).
25. Walden Farms Brand of Salad Dressings, Fudge Chocolate, Barbecue sauce, etc. (Sprouts/Frys).
26. Nellie and Joes Lime Juice
27. Butter Spray - Great Value - Walmart brand - Yellow lid
28. Whip Cream-Land O Lakes Whipped Heavy Cream - Sugar
Free (Walmart-83rd/Union Hills)
29. Dried Apples
30. PB2-Dried Peanut Butter w/Chocolate of just Peanut butter - online-Linda's Diet Delights or Amazon.
Check this out - 1. Sprouts has recently added many, many Gluten-free foods in the last month. 2. Amazon.com has a very large list of gluten-free foods.
I will continue to add to the gluten-free list of foods as we go along on our nutrition program. Have a wonderful day. Gloria
Wednesday, April 25, 2012
DID YOU KNOW - 4
1. Microwave's kill the nutrients in food.
2. Vinegar can be used as a cleaning agent.
3. Fresh and/or frozen fruit and vegetables are better than canned food because of the additives that in put in during processing.
4. Have you ever wondered why canned food can last for years - one reason is additives?
5. Recent studies have showned that the popular brands of cosmetics have harmful ingredients in them.
6. The good thing is that there are products out there that DO NOT have harmful ingredients. Check the labels.
7. You can use Oat Bran (gluten-free) to make pancakes instead of regular pancake mix. They taste great.
8. You can eat healthier by eating vegetarian, organic. allergen-free and gluten-free foods?
9. You should drink a minimum of 1-1/2 gallons of water per day?
10. You will loose inches before pounds.
I hope all of you are having a great day.
Gloria
1. Microwave's kill the nutrients in food.
2. Vinegar can be used as a cleaning agent.
3. Fresh and/or frozen fruit and vegetables are better than canned food because of the additives that in put in during processing.
4. Have you ever wondered why canned food can last for years - one reason is additives?
5. Recent studies have showned that the popular brands of cosmetics have harmful ingredients in them.
6. The good thing is that there are products out there that DO NOT have harmful ingredients. Check the labels.
7. You can use Oat Bran (gluten-free) to make pancakes instead of regular pancake mix. They taste great.
8. You can eat healthier by eating vegetarian, organic. allergen-free and gluten-free foods?
9. You should drink a minimum of 1-1/2 gallons of water per day?
10. You will loose inches before pounds.
I hope all of you are having a great day.
Gloria
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