JANUARY 14, 2025 ZINC
Zinc, though required in trace amounts, plays an extraordinarily pivotal role in human health. This essential mineral takes part in a myriad of metabolic functions, reinforcing the immune system, aiding in cellular division, and even assisting in the sense of taste and smell.
Oysters are one of nature’s most potent sources of zinc. Just a serving of six medium-sized oysters can exceed an adult’s daily zinc requirements. Beyond their incredible zinc content, oysters are a source of high-quality protein, vitamins, and other minerals
Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein
Legumes, including lentils, chickpeas, and beans, are a cost-effective and widely available source of zinc. They are particularly important in vegetarian and vegan diets as meatless sources of this essential mineral. In addition to being high in zinc, legumes are rich in fiber and protein
Greek yogurt contains more zinc per serving compared to regular yogurt, making it a healthy and delicious way to increase daily zinc intake. It’s also packed with protein, probiotics, and essential nutrients such as calcium and vitamin B12.
While not as high in zinc as some animal products or nuts, dark leafy greens such as spinach and kale provide a non-negligible amount of this mineral. They are especially significant for vegetarians and vegans, who need to rely on plant-based sources for their zinc intake. In addition to zinc, dark leafy greens are packed with fiber, antioxidants, and a range of vitamins
Until tomorrow…
JANUARY 9, 2025 NUTS, NUTS AND MORE NUTS
Nuts, nature’s compact troves of energy and nutrition, have carved a niche in both culinary and health worlds. Nuts contain antioxidants to essential fatty acids, nuts encapsulate a range of nutrients that can seamlessly complement any diet
Almonds are often referred to as a superfood, and for good reason. Packed with vitamins, minerals, and protein, these nuts boast a nutritional profile that can rival many other health foods. The presence of vitamin E, magnesium, and monounsaturated fats in almonds makes them a favorite They also contain flavinoids which makes them reduce oxidative stress.
For me cashews are not to my liking However cashews offer a wide range of benefits. High levels of magnesium in cashews contribute to a myriad of health benefits, including bone health and improved metabolic function. They are also a good source of copper, an often-overlooked mineral that plays a critical role in energy production and maintaining the health of connective tissues.
Then there are walnuts which are overlooked by most individuals. Walnuts, with their unique brain-like appearance, are often linked to brain health benefits—and rightly so. These nuts are one of the few plant sources rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is known to benefit brain health
Who eats hazelnuts ? I like hazelnut coffee Hazelnuts is vitamin E, a potent antioxidant that aids in protecting the body’s cells from damage. This nut is also a commendable source of fiber, promoting better digestive health and potentially aiding in weight management due to the satiety it provides. It produces satiety due to its fiber . Most nuts make us full faster, thus we do not overeat.
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JANUARY 13, 2025 FOODS USED TO LOWER CHOLESTEROL
Cardiovascular disease is the number one cause of death in the Uniuted States Maintaining healthy cholesterol levels is essential for cardiovascular health. High cholesterol is a major risk factor for heart disease and stroke, two leading causes of death worldwide. Diet plays a crucial role in managing cholesterol levels. Foods rich in healthy fats, fiber, and antioxidants can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
Avocados are renowned for their heart-healthy monounsaturated fats. These fats aid in lowering LDL cholesterol while maintaining levels of HDL cholesterol. Additionally, avocados are rich in potassium, a nutrient that helps in regulating blood pressure.
Another food that helps cholesterol are grape Grapes, especially the darker varieties, are a rich source of antioxidants, including resveratrol, which is known for its cholesterol-lowering properties. These antioxidants help reduce the oxidation of LDL cholesterol, a process that contributes to plaque formation in arteries.
Lastly I feel oatmeal hekps cholesterol tremendously. I eat gluten free ( steel cut oatmeal) at least twice a week. Oatmeal is a powerhouse of soluble fiber, which plays a key role in cholesterol management. Soluble fiber reduces the absorption of cholesterol into the bloodstream, thereby lowering LDL levels. Oats also contain beta-glucan, a type of fiber that has been shown to effectively reduce cholesterol levels.
Change your dietary lifestyle to help lower cholesterol and LDL ( bad cholesterol)
Unti tomorrow…
JANUARY 8, 2025 CINNAMON
Who doesn’t love the smell of cinnamon? The warming, sweet and woody aroma of cinnamon is one of the most recognizable scents out the I just love to add cinnamon and a teaspoon of my honey to my favorite cup of tea
Cinnamon is used for oral health . Cinnamon may improve oral health. Cinnamon is thought to reduce the formation of plaque, a sticky film of bacteria that can lead to cavities, gum disease, and bad breath. In addition, cinnamon has antimicrobial properties that can help fight infection and promote healing Furthermore, cinnamon is a natural source of fluoride, which helps to strengthen teeth and prevent decay.
There are many herbs for gut health. I consider cionnamon one of those herbs. Cinnamon is a potent source of antioxidants, which can help to reduce inflammation throughout the body. In the gut, inflammation can lead to a number of problems, such as irritable bowel syndrome (IBS) and leaky gut syndrome.
Cinnamon is rich in rich in compounds like cinnamaldehyde and eugenol. These compounds have been shown to have antibacterial, antimicrobial, and antioxidant properties. Cinnamon has been traditionally used to treat digestive issues, colds, and flu.
It is also gerat for skin hair and nails. Cinnamon is rich in antioxidants, which help to protect the body from damage caused by free radicals. These same antioxidants also promote collagen production, which helps to keep skin looking youthful and elastic.
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JANUARY 7, 2025 LIVER HEALTH
The liver is one of the most vital organs in the human body, responsible for over 500 essential tasks, including detoxification and nutrient absorption. The liver is the largest organ in the body ( the skin is the largest non solid organ) There are food , herbs and drinks that can boost liver health The liver detoxifies so it very important. It also makes clotting factors, and cholesterol
One food you should eat or consume in a drink are beets. Beets are a vibrant root vegetable that offers more than just their striking color. They are rich in betalains, a type of antioxidant that has been shown to support liver detoxification. These antioxidants neutralize toxins and help in their removal from the body. Additionally, beets are high in fiber and nutrients like iron and potassium, which further support liver health
The other vegetable whether you drink it as juiced or eat it is spinach Spinach, a leafy green wonder, is packed with a variety of antioxidants and nutrients beneficial for the liver. It contains glutathione, a molecule that assists the liver in the detoxification process. Moreover, the high levels of folate and vitamin C in spinach help in protecting the liver from damage and inflammation
Lastly there are grapefruits. I ate grapefruits for breakfast as a child. For some reason I do not eat a lkot of grapefruits any longer Grapefruit is not just a breakfast staple; it’s a liver’s best friend. This citrus fruit is rich in antioxidants, particularly naringenin and naringin, which have been shown to improve liver enzyme levels. These compounds also help in reducing inflammation and protecting liver cells.
These are just a few foods that can support the liver. The bitter herbs are excellent for liver health. I use dandelion and milk thistle on a daily basis in capsule form
Until tomorrow
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…