OCT0BER 28, 2025 # 1 FRUIT

I love fruits. I eat fruits every morning for breakfast- sometimes with granola and yogurt My fruit includes different types of berries, apple, kiwi , banana and grapes. One of the above has been named the # 1 FRUIT When it comes down to getting an adequate amount of nutrients and minerals per day, fruits play an essential role in meeting these goals. But according to new research published by the Journal of Agriculture and Food Chemistry, there’s one standout fruit that promotes a healthier brain, heart, and gut: GRAPES

Grapes should be a "superfood" classification is due to their high levels of phytonutrients—specifically polyphenols. “Polyphenols are a large class of phytonutrients that are known for their antioxidant properties. The types of polyphenols found in grapes include phenolic acids, anthocyanins, flavonoids, and stilbenes. Many of the health benefits of grapes are attributed to the impact of these compounds on the body, particularly their anti-inflammatory properties

I put red grapes in my fruit mix., Between red, purple, and green grapes, however, you may be wondering which color packs the most nutrients. “Most of the polyphenols and antioxidants in purple and red grapes are found in the skin

The variety of antioxidants found in grapes may protect neurons and promote healthy brain function,” Routhenstein says. “Some research suggests that regular grape consumption may improve cognitive function and potentially lower the risk of neurodegenerative diseases.” It is great for the gastrointestinal system Grapes are an anti-inflammatory powerhouse, properties which play a vital role in maintaining the gut microbiome. “Polyphenols from grapes have been found to improve gut microbiome balance by increasing the quantity and quality of the digestive ecosystem

So add grapes to your fruit mix every day

Until tomorrow…

OCTOBER 27, 2025 FROZEN VEGETABLES

There are some vegetables that you should buy frozen as per clinical nutritionist and some doctors. Nutritionist and sports medicine expert Dr. Peter Brukner often gets asked about frozen foods, and how we can incorporate them into our diets. While many vegetables can be a positive addition to your freezer, Dr. Brukner notes that some veggies are actually better for freezing than others

The first vegetable to buy frozen is broccoli Broccoli is rich in vitamins C and K, as well as fiber, says Dr. Brukner. Frozen broccoli keeps its crunchiness and bright green color well and can be enjoyed as a side dish or an addition to a stir-fry.

The second is spinach Although I like a fresh organic spinach salad, you should buy frozen. There also have been contaminated spinach in the last few years Frozen spinach is chock-full of iron and a multitude of vitamins. Whether used in smoothies, soups, or pasta, frozen spinach is an easy way to add extra nutrients to any meal.

And the last is cauliflower Cauliflower is a great source of fiber, and it cooks well when frozen. This vegetable can also be used as a low carbohydrate replacement for rice, says Dr. Brukner. Don’t forget about peas either Better frozen

Until tomorrow…

OCTOBER 22, 2025 SAY 'YESD' OR ' NO' TO RED MEAT

For decades, we've been told to cut back on red meat to protect our hearts. Now, a major scientific review suggests the real health risks may lie in our overall lifestyle, not the meat itself.

This comprehensive review, which analyzed the combined evidence from numerous studies, investigated the link between meat and cardiovascular health. The conclusion was a surprising one for many: there is no statistically significant link between eating unprocessed red meat and an increased risk of heart disease, stroke, or heart failure.

So, why the long-held belief? The review highlights that in many older studies, once lifestyle factors like poor overall diet, smoking, and lack of exercise were accounted for, the weak association with heart problems disappeared.

For those committed to a healthy lifestyle built on whole, natural foods, this is a crucial distinction. It suggests that a high-quality, unprocessed steak or roast, when part of a balanced and active life, is not the dietary villain it has been portrayed to be. The focus should be on overall lifestyle habits, not on singling out one natural food.

For those who want to see the science, the review is published in the journal Nutrients.

Source: Klurfeld, D. M. (2021). "Intake of Unprocessed and Processed Meat and the Association with Cardiovascular Disease: An Overview of Systematic Reviews." Nutrients, 13(10), 3649.

OCTOBER 21, 2025 USES FOR HONEY

Here are some great ways to use your honey:

Wound Care Ointment:

Mix together - 2 tablespoons of honey, 2 tablespoons of Aquaphor and put it into a jar. Simple but effective ointment! Honey has antibacterial effects and the Aquaphor helps bind the honey.

Honey Aloe Drink for Digestive Issues:

Great probiotic!

Directions: 

1. Peel/remove skin from Aloe and cut into 1inch cubes 

2. In a 1quart jar, add aloe chunks and 1lb of honey 

3. Squeeze 2 limes/lemons into quart jar 

4. Close with lid and shake until blended 

5. Leave on the kitchen counter for 3 days with the lid slightly ajar. Tighten the lid and shake 2 or 3 times during a day for 3 days. (Remember to leave the lid slightly ajar.)

6. After 3 days, tighten the lid and store in the fridge for up to 3 weeks. (You can strain or leave the aloe in.)

7. Drink a small glass of honey/aloe juice at least once a day or before each meal. 

These are just some of the great ways to use honey. Besides being delightfully delicious, honey can be used to promote human health. So…eat more honey!

 This is written by Elaine Storm- Board member of the American Apitherapy Society( AAS) Thank you Elaine

If you want to join us in Las Vegas NV and hear more about honeybees- Come to the CMACC annual conference November 14-16, 2025 at the Rio Grande www.apitherapy.org

Until tomorrow…

OCTOBER 14, 2025 LEMON WATER

What do you first grab when you get up in the morning? Most individuals get their cup of coffee. I get something else. I get lemon water. Lemon water offers a refreshing alternative with powerful health benefits. Packed with vitamin C, antioxidants, and essential minerals, lemons can enhance digestion, hydration, and overall well-being. This simple habit can strengthen the immune system, support weight management, and even promote clearer skin

Drinking lemon water first thing in the morning replenishes lost fluids after hours of sleep. The mild acidity of lemon helps the body absorb water more efficiently, ensuring optimal hydration. Proper hydration is essential for bodily functions such as circulation, joint lubrication, and maintaining energy levels

Lemon water stimulates digestive enzymes and encourages the production of stomach acid, which helps break down food more efficiently. This natural digestive boost can prevent bloating, discomfort, and sluggish digestion that often occurs after meals. The citric acid in lemons also promotes bile production, which is essential for breaking down fats and absorbing nutrients properly

In addition to aiding digestion, lemon water can help regulate bowel movements and reduce constipation. The combination of hydration and natural acidity encourages intestinal movement

This is a habit you must get used to It offers a wide range of benefits. Once you start it you may never stop

Until tomorrow…

OCTOBER 6, 2025 JICAMA

Jicama — pronounced hic-kah-muh in English and hee-kah-muh in Spanish is the odd-looking love child of a giant water chestnut and a potato — with the crispness of an apple.

Jicama has a mild, slightly sweet, and refreshing taste. Its crisp, juicy texture pairs well with savory and sweet dishes, making it a versatile ingredient in salads, slaws, and snacks. Though unremarkable in appearance, this vegetable offers a unique taste, a stellar nutritional profile, and several potential health benefits that make it worth trying. The jicama plant’s leaves, seeds, and flowers are toxic and are not edible. Only the roots of the plant are sold in grocery stores and markets.

This plant has gastrointestinal benefits. In animal studies (our view on animals in medical research is here), jicama has shown potential in modifying gut microbiota by increasing beneficial strains like Lactobacillus reuteri and inhibiting pathogens like Mucispirillum sp. There are benefits in diabetes It does have a sweet taste. jicama boasts a low glycemic load. The fiber in jicama not only slows down digestion but also aids in weight loss, primarily by increasing satiety

As a cardiologist I am extremely interested in its cardiac potential of reducing blood pressure. In a 2016 study, healthy adults who consumed 500 ml of jicama juice reduced their risk of developing blood clots compared to a control group who drank guava juice and water. Jicama juice produces nitric oxide in the body, an important compound that helps arteries relax, reduces blood pressure, and reduces the risk of heart attack and stroke.

so Try It You might like it

Until tomorrow…

SEPTEMBER 29 , 2025 HOBBIES AND YOUR HEALTH

More than 10 years ago I started a blogcalled.www.stitchyourwaytoahealthyheart.blogspot.com . On Fridays it was hobby day I suggested different hobbies to readers. I did that because my hobby was needlepoint. Of the hobbies I suggested I began to do about 90 % of them myself. I did this as I felt hobbies boost self esteem It does more than that

A 2023 study of 700,000 U.S. veterans presented at the annual meeting of the American Society of Nutrition found eight lifestyle habits that could add 24 years to your life, even if you adopt them in your 40s, 50s, and 60s. You likely won't be surprised by the recommendations: exercise, eat well, don't binge-drink alcohol, sleep well, don't smoke, stay free of opioid addiction, keep stress down, and maintain a vibrant social life. But there's even more you can do to live well longer: Incorporate hobbies into your routine to maintain vital brain and body health

Some of these hobbies were walking, learning a new sport, learning a new language, quilting or photography, new courses in education, juggling , dancing, video games, and mindfulness. I advicate that the hobbies be non educational and nion sports. I concentrated on crafting hobbies as pottery, knitting quilling card making, puzzles, needlepoint —of course, models, Legos, wood working, calligraphy, and even beekeeping.

I do agree with the quilting and photography from their list There is a clinical trial, which is evaluating whether lifestyle interventions that address multiple risk factors can forestall cognitive decline. "It's exercise plus diet plus cognitive stimulation plus social engagement."

Doing a creative hobby can boost self-esteem especially if you never did that hobby or thought you were no good at that hobby. It is a way to start to address andger and resentment. This hobby can start to address forgiveness.

Find a hobby that stirs your soul

Until tomorrow…

SEPTEMBER 22, 2025 MEDICINAL PLANTS OF THE BIBLE

Before antibiotics, before pharmaceutical companies, before modern medicine, people survived and thrived using what nature provided. The Bible mentions over 120 plants, many specifically for healing purposes. There are many herbal books in my personal library One of favorites is Medicinal Plants of the Bible by James Duke. I had the pleasure of meeting James earlier in y botanical medicine career.

You would be amazed at he passages in the bible that mention plats and their uses. Throughout scripture, hyssop appears as the ultimate purifying plant. Moses commanded its use in Passover rituals (Exodus 12:22), and David pleaded, “Purge me with hyssop, and I shall be clean” (Psalm 51:7). Even at Christ’s death, a sponge soaked in vinegar was offered on a hyssop branch. Hyssop a natural antiseptic that can help treat respiratory infections, digestive issues, and skin conditions.

There are many other plants Frankincense served ancient physicians as a healing balm for wounds and arthritis. This precious resin from Boswellia trees was essentially their anti-inflammatory drug. Frankincense contains boswellic acids that powerfully suppress inflammatory pathways in your body. Clinical studies show Boswellia extracts can reduce arthritis pain, improve joint function, and help manage inflammatory bowel conditions with minimal side effects.

And the list can go on and on I would get this book for your library

Until tomorrow…