Diabetic-Friendly Foods

Nov 2, 2021 | Diabetes, healthy eating, Independent Living

Diabetic-Friendly Foods

Image by ratmaner via Shutterstock

Deciding what to eat when struggling with diabetes can be tricky. It’s important to incorporate key nutrients in your diet while also maintaining healthy blood sugar levels. You’ll want to center your diet mainly around fruits, vegetables, starches, and lean protein. Fresh fruits that are low on the glycemic index, such as blueberries, can be a great sweet treat for diabetics while also providing fiber, vitamins, and minerals. Fresh veggies, such as leafy greens, are also rich in fiber and can be consumed raw or cooked. A lot of people assume all carbohydrates and starches are bad for diabetics, which isn’t necessarily true. Our bodies need carbohydrates to function, just make sure you’re eating whole grains such as rice, oatmeal, and quinoa. When it comes to protein, it’s important to purchase pasture-raised meat and wild-caught fish to get the best quality nutrients. I’ve created a list below which discusses the top diabetic-friendly foods you’ll want to pick up on your next grocery trip.

Fatty Fish

Salmon, sardines, herring, and mackerel are full of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats help promote heart and brain health while also regulating your blood sugar. Try to avoid fried fish, which contains saturated and trans fats. Instead try baking or grilling your fish.

2. Beans Kidney beans, pinto beans, and black beans are a great source of plant-based protein jam-packed with iron, potassium, and magnesium. Beans are a complex carbohydrate, so they’re digested slower and therefore help maintain blood sugar levels. You can easily incorporate beans into a variety of meals such as chili or a salad, just make sure there aren’t any unnecessary added salts.

3. Avocados Rich in fiber and unsaturated fats with less than 1 gram of sugar per serving makes avocados the ideal snack for diabetics. Similar to beans, the high-fat content in avocados slows the digestion of carbohydrates, which in turn helps keep blood sugar levels stable. Try adding some avocado as a side to your eggs for breakfast or chopping it up into a salad.

4. Walnuts Walnuts are high in fiber and alpha-lipoic acid (ALA), while low in net carbs. Research has shown that eating walnuts may reduce LDL (bad) cholesterol and lower blood sugar levels. Try sprinkling some unsalted raw walnuts onto your oatmeal or salad to get your daily dose of nuts.

5. Sweet Potatoes If you’re craving something sweet or starchy, sweet potatoes are a great option for diabetics in moderation. Sweet potatoes have a lower glycemic index than white potatoes, plus they’re rich in fiber, vitamin A, vitamin C, and potassium. Japanese sweet potatoes and purple sweet potatoes are the best options for diabetics, and remember to boil the potatoes to get the most nutrients.

5 Benefits of Eating Locally Grown Produce

Oct 18, 2021 | healthy eating

5 Benefits of Eating Locally Grown Produce

Have you ever wondered how you could help support your local community while also gaining access to fresh fruits and vegetables? Eating locally grown produce has become increasingly popular in the past few years, and for good reason. Not only are your fruits and vegetables fresher, but you’re also supporting local farmers and sustainable agricultural practices. I’ve created a list below of five reasons why you should consider adding more locally grown produce to your shopping list.

1 Freshness

Locally grown produce is typically farm to table, therefore tastes fresher and is likely more nutritious. When you go to a farmer’s market, most produce has been picked within a day or so, therefore the produce is at its peak nutrient content. Produce at grocery stores are usually shipped from all over the world, and although refrigeration extends their shelf life, it still won’t taste the same as freshly picked produce.

2 Environmental Factors

As previously stated, most locally grown produce is farm to table, therefore there’s less need for international/national transportation and distribution. A shorter travel distance means less pollution and fewer carbon emissions which helps reduce our carbon footprint.

3 Seasonal Produce

When you purchase produce from small businesses and local farmers, that money goes towards your local community as opposed to big grocery chains. This encourages local farmers to continue working and produce high-quality fresh fruits and vegetables for your community.

4 Learning Experience

Don’t be shy when purchasing produce from local farmers. Ask them what practices they use to raise and harvest their crops, so you have a better understanding of where your food is coming from. This is also a great way to build connections and relationships within your local community.

Sources:

Kay, S. (2017, October 5). The Benefits of Eating Local Food. Kay Nutrition. https://kaynutrition.com/the-benefits-of-eating-local-food/.

Klavinski, R. (2018, September 20). 7 Benefits of Eating Local Foods. Michigan State University. https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods.

Streit, L. (2021, May 26). 7 Fantastic Benefits of Eating Local. Healthline. https://www.healthline.com/nutrition/why-eat-local-food#1.-Local-food-is-very-fresh

Health Benefits of Fruits and Vegetables

May 24, 2021 | Fresh Foods, healthy eating, Independent Living

Health Benefits of Fruits and Vegetables

We’ve all heard the saying, “an apple a day keeps the doctor away,” and for good reason. A diet rich in fruits and vegetables can have multiple benefits such as lower blood pressure, reduced risk of heart disease and stroke, and encourage healthy blood sugar levels. In our modern world, it’s become increasingly popular to pick up a cheeseburger and fries instead of making a nutrient rich lunch or dinner. Grocery stores are filled with processed foods, and we tend to forget that our bodies often crave nutrients naturally found in fruits and vegetables. Fruits and vegetables are packed full of vitamins A and C, magnesium, zinc, and potassium, which are all nutrients our bodies need for optimal health. Some of the most nutritious produce to consume include avocados, berries, sweet potatoes, and leafy greens such as kale or spinach.

Fruits and vegetables are also jam packed with fiber, which helps keep our bodies full and promotes a healthy gut. Fiber rich foods you should incorporate into your diet include pears, apples, raspberries, broccoli, cauliflower, and peas. Trying to lose weight? Most fruits and vegetables are very low in fat and calories, making produce a great way to get your vitamins in without sacrificing calories. Additionally, fruits and vegetables contain phytochemicals, a substance that helps protect your body against certain diseases such as diabetes, heart disease, and cancer. Cruciferous vegetables in

Sources: Gunnars, K. (2019, June 13). 50 Foods That Are Super Healthy. Healthline. https://www.healthline.com/nutrition/50-super-healthy-foods. Harvard School of Public Health. (2021, March 3). Vegetables and Fruits. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.

Popeck, L. (2020, July 13). Top 10 Reasons to Eat More Fruits and Vegetables. Orlando Health – One of Central Florida’s Most Comprehensive Healthcare Networks. https://www.orlandohealth.com/content-hub/top-10-reasons-to-eat-more-fruits-and-vegetables.

Immune Boosting Foods

Oct 30, 2020 | healthy eating, Independent Living

Immune Boosting Foods

Image by Ekaterina Markelova via Shutterstock.

With cold and flu season quickly approaching, now is the perfect time to start building a strong immune system. Eating a nutritious diet alongside adequate amounts of sleep is the best way to keep your immune system in check. The key elements you want to include in your diet are foods high in vitamins A, C, D, and E. Additionally, zinc and elderberry are great homeopathic options to help fight cold and flu symptoms. I’ve compiled a list below of some food options you’ll want to add to your grocery list to help boost your immune system this fall and winter.

Citrus fruits

Oranges, grapefruits, lemons, and limes are all rich in vitamin C. Vitamin C supports white blood cells, which helps protect against infection and assists with cellular turnover. Try snacking on an orange or grapefruit for a sweet treat, or add some lemon/lime slices to your water to get your daily dose of vitamin C.

Broccoli

Broccoli is an action-packed vegetable full of fiber, antioxidants, and vitamins A, C, and E. All these vitamins and micronutrients help support a healthy gut and respiratory system. You can eat broccoli raw as a snack with some dip or steam it to get more nutrients and flavor.

Garlic

What better way to scare away vampires and infections than with garlic? Garlic contains a compound called allicin, which helps our bodies fight off bacterial and viral infections. Eating raw garlic will yield the best results; however, making more meals which contain garlic would suffice as well.

Mushrooms

Shiitake mushrooms are a superfood full of B vitamins, vitamin D, and amino acids which help fight inflammation and support our immune system. Try adding mushrooms to your stir-fry or soup to get an extra nutrient boost.

Almonds

Almonds are a tasty snack rich in vitamin E. It is a fat-soluble vitamin which increases immune cell activity to help our bodies fight off infections. When shopping, opt for raw almonds instead of roasted, as roasted almonds tend to lose nutritional value.

Sources: Baum, I. (2017, August 22). 9 Foods That Can Naturally Improve Your Immune System. Retrieved from https://www.bustle.com/p/9-foods-that-can-naturally-improve-your-immune-system-77809 Sass, C. (2020, March 16). 16 Immunity-Boosting Foods a Nutritionist Recommends. Retrieved from https://www.health.com/food/immunity-boosting-foods Schend, J. (2020, April 30). 15 Foods That Boost The Immune System. Retrieved from https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

Can’t Think Straight? Tips to Help Eliminate Brain Fog

Sep 16, 2020 | healthy eating

Can’t Think Straight? Tips to Help Eliminate Brain Fog

We all have those days where we can’t seem to concentrate on a task or have a hard time remembering things. Feeling mentally fatigued is usually a sign that something in our body is off, especially if this becomes a regular occurrence. These symptoms could be linked to brain fog, which is quite common as we age or become overworked. Brain fog can be associated with numerous issues such as hormonal changes, sleep deprivation, nutrient deficiencies, and stress. Therefore, if you do suffer from brain fog, it’s recommended to see a physician to find the root cause. However, I’ve created a list of tips below that can help you through the fog and put your brain at ease.

Sleep

We truly underestimate the value of sleep in our modern world. Our brains need sleep to rest and reboot for the following day. Did you know if we don’t get at least 7-8 hours of sleep per night, our cognitive health suffers? So instead of staying up for one more episode of your favorite TV show, turn out the lights and save it for the next day.

Exercise

You don’t have to start training for the Olympics, but even a little bit of physical activity on a daily basis is great for our physical and mental health. Exercise releases cytokines and endorphins which are chemicals that rejuvenate brain cells and elevate our mood. Going on a daily walk around your neighborhood is a great way to incorporate physical activity into your everyday routine.

Diet

It should come as no surprise that the foods we eat directly impact our mental and physical health. It’s important to eat a clean diet full of fresh fruits and veggies and high-quality meats to nourish our bodies and brains. Try to avoid or limit highly inflammatory processed foods that contain sugar, gluten, and dairy. I’ve created a previous blog post that highlights which foods you should include in your diet for optimal brain health. Sources: Egler, J. (2020, August 12). Brain Fog: 5 Steps to Improve Brain Functioning and Overall Health. Retrieved from https://www.parsleyhealth.com/blog/beat-brain-fog/ Higuera, V. (2018, May 23). Brain Fog: 6 Potential Causes. Retrieved from https://www.healthline.com/health/brain-fog Rodriguez-Cayro, K. (2019, July 01). How Do You Treat Brain Fog? If You’re Feeling Super Out Of It, These 7 Tips Might Help. Retrieved from https://www.bustle.com/p/how-do-you-treat-brain-fog-if-youre-feeling-super-out-of-it-these-7-tips-might-help-3203663

Foods for a Healthier Heart

Aug 6, 2020 | healthy eating, seniors

Foods for a Healthier Heart

Is your heart in tip-top shape? Maintaining a healthy diet and active lifestyle are key components to supporting a healthy heart. Heart disease is one of the most common causes of death in the United States and is responsible for nearly one-third of deaths worldwide. The foods you eat directly impact heart disease risk factors such as blood pressure, cholesterol, and inflammation. Therefore, you want to make sure you’re eating a diet rich in healthy fats, fruits, vegetables, and whole grains. I’ve compiled a list of foods you’ll want to incorporate into your diet to keep your heart happy and healthy.

1. Fatty Fish

Pop open that can of sardines and get your daily dose of omega-3s. The omega-3 fatty acids found in fish such as tuna and salmon, as well as olive oil, help reduce inflammation in the body. Fish is also a great source of protein with a low percentage of saturated fat. The American Heart Association (AHA) recommends eating a 3.5-ounce serving of fatty fish twice a week.

2. Whole Grains

Whole grains such as brown rice, oats, and quinoa are a great source of soluble fiber. Soluble fiber keeps fats from building up in the body which in turn prevents clogged arteries. Make sure you opt for whole grains instead of refined grains, such as white flour and bread, which don’t reap the same benefits.

3. Leafy Greens

Vegetables such as spinach, kale, and collard greens are rich in vitamin K and antioxidants which helps protect arteries and encourage proper blood clotting. Leafy greens are also low in calories but rich in vitamins and minerals to help moderate weight and blood pressure.

4. Berries

Blueberries, raspberries, blackberries, and strawberries are another excellent source of antioxidants. The antioxidants found in these fruits help prevent oxidative stress and inflammation in the body, making berries a guilt-free snack to satisfy a sweet tooth.

5. Nuts

Walnuts, almonds, pecans, hazelnuts, and pistachios are all nutrient-dense heart-healthy nuts. These nuts are full of fiber and protein which helps keep you fuller longer while also providing essential vitamins and minerals. Do try and stick to raw nuts instead of roasted nuts to avoid inflammatory oils.

Sources:

Link, R. (2018, March 5). 15 Incredibly Heart-Healthy Foods. Retrieved from https://www.healthline.com/nutrition/heart-healthy-foods

Railton, D. (2018, May 16). 16 top foods for a healthy heart. Retrieved from https://www.medicalnewstoday.com/articles/321820

Harvard Publishing. (2020, April). 5 foods to eat to help your heart. Retrieved from https://www.health.harvard.edu/heart-health/5-foods-to-eat-to-help-your-heart

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