New Year eating program- the basics

Every meal should contain a protein, a complex carbohydrate, a fruit and or vegetable.

Example- breakfast- oatmeal ( complex carbohydrate), fruit ( apple, orange, banana, blueberries) and protein may be one hard boiled egg, or one tablespoon of peanut butter, 1 ounce of cheese, 1 cup yogurt, ore one glass of milk

Lunch-example-Complex carbohydrate such as bread ( whole grain preferred over white), or 1 cup of brown rice. Protein can include 3 ounces of tuna, 1 egg,  1 ounce of cheese, 1/2 cup  of chickpeas or beans or 3 ounces of chicken breast or turkey breast. Choose a fresh fruit or vegetable such as grapes or sliced apples, or a fresh fruit salad to round out the meal. Shredded carrots or brocolli slaw or steamed mixed veggies add fiber to the diet without adding excessive sugar.

You can mix and match your fruit, veggies and protein and complex carbohydrates. You body runs on glucose, a simple sugar and needs the complex carbohydrates in the diet to break down slowly to simple sugars for energy over time. Too many simple sugars like table sugar sucrose, can lead to high insulin levels, and more fat deposited in areas of the body you dont want them. It can eventually lead to insulin requiring diabetes.

The complex slow to digest carbohydrates with high fiber and protein, cause a slow release of sugar into the blood stream and are your best bet against becoming an insulin dependent diabetic. If you are already diabetic, these eating habits can help lower your insulin requirements.

A high fiber fruit and vegetable diet also is treatment for constipation and irritable bowel and may prevent fatigue and prevent colon cancer.

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GMO, Pesticides, Obesity, Calorie counting, Food Labeling etc

The hot topic now is nutritional labeling. Michelle Obama is concerned about obesity. That is her mission as first lady. Others are concerned about GMO- genetically modified foods, pesticides, and labeling showing those ingredients. I think BOTH should be part of labeling. Why include one and not the other. We have a right to know about everything that is in our foods.

This brings up another issue- When you eat out to eat, whether its a fast food chain or a favorite restaurant. Do you REALLY know what is in the food you eat. Many celiac patients feel they order gluten free ingredients, yet cross contamination at restaurants can cause some of their symptoms to persist.

Be your own advocate- get all the information- ask questions.

When you buy fresh produce- organic or not- Do you know what you are getting.

With all the chemicals and pesticides out there, and genetically modified foods, and artificial ingredients. We need to be better informed consumers before we make our health decisions.

We need sugar labeling and amount of simple sugars on the labels so people who are diabetic or are trying to avoid diabetes can also make informed decisions

We also need fiber labeling- so people can choose high fiber diets and decrease the risk of colon cancer.

An apple a day can Keep Dr Fried Away

Health benefits of apples

Prevent colon cancer– fiber in colon prevents formation of cancer cells

Fight alzheimer’s-antioxidants in apples protect brain cell degeneration.

Stabilize blood sugar– because of their soluble fiber sugar enters into the blood slowly.

Boost Gum health- by increasing saliva which reduces tooth decay by lowering bacteria in the mouth

Prevents High blood pressure-

Helps you stay thin-fiber and water in apples help you feel full on fewer calories.

Fends off heart diseaseflavanoids and antioxidants in apple skin help prevent heart disease

Fights high cholesterol-the fiber pectin- lowers the artery damaging LDL cholesterol