Today's Tip: Salad

Eat more salads, not because they are "Diet food" but because when built properly, they are packed with nutrients.  Keep a variety of ingredients on hand and create your own salad buffet every day of the week.  Get creative and chop, dice, shred, or slice your salad.

Tips to building a better salad

Load up with nutrient-dense ingredients such as:

• Leafy greens - arugula, bibb lettuce, escarole, red or green leaf lettuce, iceberg, napa cabbage, spinach, radicchio, romaine
• Vegetables - artichokes, bean sprouts, beets, bell pepper, bok choy, broccoli, cauliflower, carrots, celery, corn, cucumbers, mushrooms, onions, peas, radishes, sugar snap peas, tomatoes, water chestnuts, zucchini
• Fruits - dried cranberries or apricots, apple, blueberries, grapes, mandarin oranges, melon, pears, raisins, strawberries
• Beans - black beans, chickpeas, edamame, kidney beans, navy beans

Sprinkle on some extras but go easy, these toppings can pack on extra fat and calories:

• Cheese - blue cheese, cheddar, feta, mozzarella, parmesean
• Nuts - almonds, cashews, peanuts, pecans, walnuts
• Other - Avocado, chow mein noodles, croutons, olives, sunflower seeds

Make your salad a main dish by adding:

• Lean beef, chicken, ham, hard boiled egg, salmon, shrimp, tofu, tuna, turkey

Delicious Salad combos:

• Romaine, grape tomatoes, cucumber, red onion, carrots, avocado and shrimp
• Mixed greens, chicken, melon, walnuts, and feta
• Spinach, red onion, mandarin oranges and almond slices

Add a light salad dressing and enjoy!

Short and Sweet

Last night I was teaching the plate method to patients.  This is a great tool that gives a visual on appropriate serving sizes and food groups at each meal.  Then as I was about to eat dinner, I realized I was practicing what I preach, which is to make half of your plate full of vegetables, one quarter for protein and the other quarter for the starch, then have a piece of fruit on the side and a dairy product. I had my apple a little later for a snack and didn't have the dairy, oops.  Anyways do what you can to follow the plate method because getting in all the food groups at each meal is key for optimal nutrition.  Watching serving sizes helps with weight control.  I had tofu, quinoa, and vegetables for my plate but of course you can have your favorite protein, starch and vegetables. 

And one last thing I'd like to share....

The Can Can

First off, today is National Almond Day.  My very first post was about almonds and walnuts so check out the archives at the bottom of the home page in case you missed it to find out all the good these nuts have to offer.  I just thought I'd remind you to grab a handful of almonds today in honor of National Almond Day!!

February has a list of monthly food holidays.  One of which is Canned Food Month.  I know many people are told to steer clear of canned foods due to preservatives and particularly the high sodium content but sometimes canned foods really come in handy and are more affordable.  I buy canned beans though I have bags of dried ones in my cupboard.  It is just convenient. 

So when you are buying canned goods and if you are concerned with salt content, rinse the foods to remove some of the sodium.  You can rinse most canned vegetables using a colander.  You can also rinse canned fruit especially the ones soaked in heavy syrup.  Or look for fruit canned in its own juice.  Canned fruit such as mandarin oranges makes great snacks or yummy additions to salads. Rinsing canned beans is important not only to remove excess sodium but to also remove some gas-causing fiber.  Canned beans are full of protein and fiber and are great additions to salads, soups and side-dishes.

When choosing canned meats such as chicken or tuna, choose water-packed varieties.  The oil packed ones might offer great flavor but if you need to limit fat intake opt for the water-packed varieties. 

Canned soups can be a dinner saver when you are exhausted from a long day of work and just don't feel like cooking.  Heating a can of soup and pairing it with a hearty salad is a quick fix.  Also canned tomatoes make quick pasta sauces.  Pair with whole wheat pasta for a quick Italian meal.

Try to look for soups and other canned goods with no or low sodium content.  You can always add your own salt-free seasonings such as herbs and spices.  It is good to try and select foods with less than 140 mg of sodium per serving if you have heart conditions.  Foods with less than 300 mg of sodium per serving can fit into a reduced-sodium meal plan as well.  

Did you know canned soda has sodium?  So if you drink canned soda all day (which I hope you don't) make sure you account the sodium in your beverages as well.   

Check out the following from The Center for Science in the Public Interest - a GREAT list of healthier canned soups. 

http://www.cspinet.org/nah/decsoup.htm

Creative with Cucumbers

Who knew cucumbers did so much?  My friend emailed this to me last year and I thought it would be good to share.

1.   Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5 Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6.. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemicals will kill the bacteria in your mouth responsible for causing bad breath. 

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Quick and Easy Kid meals

Need some quick, easy, kid-friendly and nutritious recipes? Here are some fan favorites prepared in a healthy manner that will leave kids happy and satisfied!  Let your child choose the items and build it themselves.  Getting them involved is fun for both of you and may even help a "picky" eater eat more because they were somewhat in control of their own meal.  I may have included ingredients such as low-fat cheese for healthier options but if your little one is underweight and needs the extra calories, don't go light.  I also have a great handout from the Academy of Nutrition and Dietetics on 25 Fun and Healthy Snacks for Kids.  If you are interested, leave a comment on this blog with your email and I will send it to you.

1.) Pizza: Toast the bread then add the toppings and toast some more. (toaster ovens work great)


a. Crusts: choose whole wheat English muffins, whole wheat pitas, or whole wheat pre-made pizza crust


b. Sauce: any pasta or pizza sauce, sun-dried tomato paste, pesto, drizzle of olive oil, or hummus


c. Toppings: promote the veggies!! You can add any vegetables really, just let your child choose their favorites. Some ideas include: corn, artichokes, roasted red peppers, mushrooms, tomatoes, black olives, garlic, or left over veggies from a previous meal. Other good options include shrimp, smoked salmon, tofu, veggie burger, Canadian bacon, grilled chicken breast, turkey sausage, turkey pepperoni or turkey bacon, low-fat mozzarella cheese or feta cheese.



2.) Burgers -  doesn't have to be McDonalds


a. Burger: Frozen veggie burger, salmon burger, turkey burger or chicken burger (white meat only)


b. Bun: whole wheat bun, whole wheat tortilla, whole wheat pita pocket


c. Veggies: tomato slices, roasted red peppers, onions, pickles, baby spinach


d. Condiments: avocado, mustard, wasabi, hot sauce, ketchup, BBQ sauce, hummus, bean dip, salsa

3.) Bean Burritos


a. Spread fat free or vegetarian refried beans down the center of a whole wheat or corn tortilla. Top with salsa and sprinkle with low-fat cheese. Add leftover chicken or any other lean meats or seafoods as well as fresh salsa and diced avocado. Roll it up and enjoy! Dip in non-fat plain Greek yogurt instead of sour cream.



4.) Quesadilla


a. Place a whole wheat or corn tortilla in a skillet and top with a small amount of low-fat shredded cheese. Add other toppings such as drained and rinsed canned beans, leftover chicken, shrimp, tofu or ground turkey meat, diced onions, bell peppers, mushrooms, corn, salsa. Fold in half and cook until the cheese is melted. Dip in non-fat plain Greek yogurt. You can also make these in the oven on a cookie sheet.



5.) Soup, Salad, and Bread (or a ½ of a sandwich or fruit)


a. Choose a healthy soup option such as lentil, black bean, split pea, minestrone, tomato, and butternut squash. Choose soup with less than 500 mg of sodium and 3 grams of fat per cup. Trader Joes, Amy’s and Imagine Natural Organics are good brands.


b. Pair with a salad from a pre-washed salad bag, top with your favorite salad toppings and dressing.


c. Add whole grain crackers and cheese, warm whole grain bread and hummus, a bowl of fruit or a half of your favorite sandwich.


*** For more fun ideas, check out these sites (the first two are awesome!!)
 
http://blog.superhealthykids.com/
 
http://kidshealth.org/kid/recipes/index.html
 
http://familyfun.go.com/recipes/
 
http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids

How about some Medical Nutrition Therapy? KIDNEY STONES

Just one more reason to drink more water....

Kidney stones are very common and often run in families. There are different types of kidney stones which depend on the cause of the stone. A kidney stone is a solid mass made up of tiny crystals and more than one stone can be in the kidney or ureter at the same time. Kidney stones form when urine contains too much of certain substances which create crystals that become stones. They take weeks to months to form.  I thought since kidney stones are fairly common, this would make a good blog post. 

DIFFERENT TYPES OF STONES:

Calcium stones are the most common, especially those between the ages of 20-30. Calcium combines with oxalate, phosphate, or carbonate to form the stone. Oxalate can be found in foods like spinach or vitamin C supplements. Also small intestinal diseases (celiac, crohn’s, cancer, IBS, obstructions and ulcers) increase your risk of these stones.
People with cystinuria form cystine stones. This disorder runs in families from a faulty gene being passed along that interferes with cystine’s normal ability to dissolve and go back into the blood stream. So it will build up to form crystals/stones.

Struvite stones mostly affect women with urinary tract infections and the stones grow very large.

Uric acid stones are more common in men and occur with gout or chemotherapy.
Other substances that can form stones include the medications acyclovir, indinavir and triamterene.

DIET TIPS WHILE EXPERIENCING KIDNEY STONES:

The biggest risk factor for kidney stones is not drinking enough fluids and are more likely to occur if you make less than 1 liter of urine a day. The best fluid choice, of course is water!! You can also drink ginger ale, lemon-lime sodas and fruit juices. Drink enough to make at least 2 quarts of urine a day or to have light-colored urine. Limit your coffee, tea and dark cola to one to two cups a day. Caffeine may cause you to lose fluid too quickly which results in dehydration.  You might as well drink lemon water for added benefits - learn more from a recent blog post.  Some other things you can do:

• Eat less salt

• Have only 2-3 servings of calcium rich foods (milk, cheese, yogurt, oysters, tofu)

• Eat more lemons, lemonade, and oranges

• Limit protein and choose lean meats

• Follow a low-fat diet

• Do not take calcium or vitamin D supplements or antacids

• Vitamin C supplementation and fish oil could also be harmful (ask your doctor)

• Limit foods high in oxalate: fruits – rhubarb, currants, canned fruit salad, strawberries, concord grapes; vegetables – beets, leeks, summer squash, sweet potatoes, spinach, tomato soup; drinks – tea and instant coffee; other – grits, tofu, nuts, chocolate

• Avoid these if you have uric acid stones: alcohol, anchovies, sardines, oils, herring, organ meat, legumes, gravies, mushrooms, spinach, asparagus, cauliflower, consommé, baking or brewer’s yeast; other suggestions include to not eat more than 3 ounces of meat at each meal, avoid fatty foods and eat enough carbohydrates. Also quick weight loss may cause uric acid stones to form.

SYMPTOMS:

• severe pain that can start suddenly then go away suddenly and could move to groin area.

• Abnormal urine color or blood in the urine

• Chills

• Fever

• Nausea and/or vomiting

TESTING FOR KIDNEY STONES:

• Blood tests to check calcium, phosphorus, uric acid and electrolyte levels

• Kidney function tests

• Urinalysis to look for crystals and red blood cells

• Examination of the actual stone

• Stones/blockages can be seen on abdominal CT scans, MRI, x-ray, intravenous pyelogram, ultrasound, and retrograde pyelogram

TREATMENT:

• Depends on the type of stone

• Small stones can pass on their own – stone should be saved and tested to determine type of stone

• Drink 6-8 glasses of water/day to produce large amounts of urine

• Over the counter pain relievers or if it is severe, may need to stay in the hospital and receive fluids intravenously

• Medications may be prescribed to decrease stone formation or help break it down and remove the material causing the stone

• Surgery may be needed if the stone is too large to pass, the stone is growing or blocking urine flow, or the pain can’t be controlled

• Extracorporeal shock-wave lithotripsy uses waves to break up the stone

• Percutaneous nephrolithotomy is used for larger stones removed by a tube that is inserted into the kidney

• Ureteroscopy can be used for stones in the lower urinary tract

• Rarely, open surgery – nephrolithotomy may be needed if other methods do not work

More talk about APPLES

Friday I talked about the health benefits of apples. Today I am going to provide some great websites with tons of delicious recipes using apples in every meal.

 http://www.eatingwell.com/recipes_menus/collections/healthy_apple_recipes


http://www.applerecipes.us/

 http://southernfood.about.com/cs/apples/a/apple_recipes.htm


http://www.foodnetwork.com/topics/apple/index.html


http://allrecipes.com/recipes/fruits-and-vegetables/fruits/apples/


Here are some fun APPLE facts:

 • Apples contain 80-85% water


• Apples are a member of the rose family


• Apples float because 25% of their volume is air


• Apples ripen six to ten times faster at room temperature than if they were refrigerated


• A peck of apples weighs 10.5 pounds and a bushel weighs about 42 pounds and this yields 20-24 quarts of applesauce

• Archeologists have found evidence that humans have been enjoying apples since at least 6500 BC


• After oranges, apples are the second most valuable fruit grown in the US


• All apples have five seed pockets, each with a seed


• A medium apple is about 80 calories


• Hand picking is still the most common way of gathering apples


• It takes four to five years before the apple tree produces its first fruit


• It was the favorite fruit enjoyed by ancient Greeks and Romans


• Apples can be grown farther north than most other fruits as they blossom in late spring, minimizing frost damage


• It takes the energy from 50 leaves to produce one apple


• One apple has 5 grams of fiber and are a great source of the fiber pectin


• One of the oldest varieties is The Lady or Api


• One gallon of apple cider takes about 36 apples

• Pomology is the science of growing apples


• Throughout the world, there are 7,500 varieties of apples


• The sugar content of a fresh apple varies from 6 to 10 percent


• The largest apple picked weighed three pounds


• 39% of apples are processed into apple products of which 21% is for juice and cider


• Varieties can range in size from as large as a grapefruit to as small as a large cherry

Peppermint Patty Please

Today is National Peppermint Patty day. This candy is known to be lower in calories than many other popular candy bars. The label event states, “As always, 70% less fat”. One piece contains 140 calories, 2.5 grams of fat, 31 grams of carbohydrates (mostly from sugar of course), and 1 gram of protein.

This treat is easy to make at home too. I’ve mentioned the benefits of dark chocolate so it’s only appropriate that I discuss the benefits of peppermint. Here are some simple recipes I found online for peppermint patties. Maybe this can be a part of your Valentine’s Day treats!

http://savorysweetlife.com/2010/12/peppermint-patties/
http://allrecipes.com/recipe/peppermint-patties/
http://www.joyofbaking.com/candy/PeppermintPatties.html



                                      PEPPERMINT

There are about 20 different mint species and peppermint is a natural cross between water mint and spearmint. Mint has been used for centuries medicinally, as aromatherapy and as a part of the diet. Mint can be enjoyed in beverages such as tea, coffee or even mojitos! I love mint flavored ice cream myself.

 Mint is available throughout the year and is easy to grow. Fresh mint leaves can be stored in the refrigerator loosely wrapped in a damp paper towel and sealed loosely in a plastic bag. This should keep the mint in good condition for about a week.

Peppermint has been known to help with digestion by relieving indigestion, cramping, pain and bloating. Researchers in Italy reported that 75% of their patients in the study who took peppermint oil capsules for four weeks had major reductions in their IBS symptoms compared to 38% of those who took a placebo pill. The menthol in peppermint blocks calcium channels, which helps to relax the smooth muscles of the walls of the intestine.

Peppermint is also thought to slow the growth of certain tumors. Peppermint contains antibacterial properties so it may help to stop bacterial growth in the body as well, including urinary tract infections and athlete’s foot.

Mint may also help with menstrual cramps, acne, stress, anxiety, colds, and pain relief.  It has been used to relieve itchiness, nausea, and can be used topically to relieve tension headaches.

Some also state peppermint contains antioxidant and anti-inflammatory agents that are beneficial in treating asthma and allergies.

Peppermint contains vitamins A and C, manganese, iron, fiber, calcium, folate, vitamin B2, potassium, copper, and magnesium. It is also considered a source of omega-3 fatty acids (Not a significant amount, 2 Tablespoons contains 0.42% daily value).

An APPLE a day

Yes apples contain vitamin C so they can help boost immune health and keep you out of the doctor's office on a regular basis but they are also known to promote heart health.  Numerous studies have shown that eating  apples regularly can reduce LDL "lousy" cholesterol levels.  Particularly, a study from France included thirty middle-aged women and men who were asked to eat two to three apples a day.  By the end of the month, eighty percent of the group showed reduced cholesterol levels, and in half the group the drop was more than ten percent.  Additionally the level of HDL "healthy" cholesterol went up.  Pectin, a soluble fiber found in apples, is believed to play a major role in this. 

There are thousands of varieties of apples and can be eaten raw or cooked.  Apples can be enjoyed as a snack or added to any meal of the day in breakfast dishes, such as apples in oatmeal, main meals, salads, soups and desserts.

I read that most of the insecticides that are used on non-organic apples are stored in the core and seeds so these should be removed before cooking.

Apples cleanse and purify the blood.  They aid in digestion and can remove impurities from the liver.  They are a good source of vitamin C and fiber  - especially if you eat the skin. They are low in calories and are said to benefit those with skin problems and arthritis when eaten regularly.

Even though apples contain sugar and are considered a carbohydrate - for diabetics in particular - the polyphenols can help prevent spikes in blood sugar.  Flavonoids like quercin found in apples can inhibit particular enzymes that break down complex carbs into simple sugars so this means less simple sugars in your blood stream.

Apples are also known to exhibit anti-cancer and anti-asthma benefits. My favorite thing about apples is that they help to control overeating.  They make the perfect snack because they truly are filling and they pair well with a protein such as peanut butter, cheese or nuts.

Get Your Zzzzz's

Oh sleep, how wonderful it is.  Sleep is extremely important for good health and wellness.  This is when our bodies are recharging from a long and busy day.  We absolutely need sleep like we need water and air so try to hit the sac a little earlier tonight (and every night for that matter) and get some zzz’s. 

Studies from University of Chicago and Ohio State University showed that for individuals who were sleep deprived before getting their flu shot, it took three to four weeks for the vaccine to kick in.  Those who don’t get the appropriate amount of rest have a weaker immune system and hinders the vaccine’s effectiveness.

Women in particular experience higher risks of cardiovascular problems and are more susceptible to psychological distress, depression and anger when they don’t get enough rest.

The World Health Organization’s International Agency for Research on Cancer shared a link between those who work night shifts and breast cancer.  Researchers believe it’s because melatonin is suppressed, which is necessary for protection against some cancers.

The Journal of the American Medical Association found a link between lack of sleep and your ability to learn as well as a link with sleep-disordered breathing (sleep apnea) and dementia in women.  The brain gets less oxygen due to breathing disruptions which obviously can cause problems throughout life.

Did you know auto accidents increase by 17% on the Monday after daylight savings time and heart attacks increase by approximately 5%? This is when people “lose” and hour of sleep. Interesting??

The National Sleep Foundation shared the statistic that for couples who sleep together, one partner typically loses about 49 minutes of sleep every night from disruptions such as tossing, television,lights or room temperature.

The amount of sleep recommended depends on your age group. Infants require the most 14 to 15 hours; toddlers need 12 to 14 hours, school-aged children should be getting 10 to 11 hours and adults need 7 to 9 hours.

Sleep affects your performance, mood, and health.  Here are some ways to help ensure you are getting enough sleep:

·         Stick to a sleep schedule

·         Exercise! But not too late in the day (no later than 2-3 hours before bedtime)

·         Avoid caffeine and nicotine

·         Avoid the “nightcap” because it keeps you in lighter stages of sleep so you may get to bed fast but will tend to wake up in the middle of the night.

·         Avoid large meals and beverages late night

·         Avoid medicines that delay or disrupt sleep

·         Don’t take naps after 3 pm.

·         Relax before bed

·         Take a hot bath before bed

·         Have a good sleeping environment and get rid of distractions

·         Have the right sunlight exposure

·         Don’t lie in bed awake too long. This could cause anxiety. Instead get up and do a relaxing activity such as reading, listening to soft music or light stretching and breathing exercises. 

·         See a doctor if you continue to have trouble sleeping.

So hopefully you will try to fit in an extra hour of sleep in each night to reap the benefits it has to offer.

Grapefruits

February is National Grapefruit month

Grapefruits are a great addition to any diet.  Just be sure to check your medications because some interact with grapefruits and can make the medications more potent and can cause harm to the body.  Be sure to check with your doctor or pharmacist to make sure it is safe to enjoy grapefruits with your medications.  Here are a few that may interact: buspirone, amidarone, Zoloft, allegra, invirase, crixivan, carbatrol, tegretol, Procardia, nimotop, sular, neural, sandimmune, prograf, rapamune, Zocor, mevacor, and Lipitor.

Now for those of you who can safely consume grapefruits, how about the benefits…

1.)    Vitamin C rich – protects against free radicals, fights off common colds; also contain vitamin A!

2.)    Prevent Kidney Stones – increases urinary pH value to lower risk of calcium oxalate stones from forming

3.)    Weight loss – low in sodium and high in fat burning enzymes; helps flush out excess water; also contains fiber and is low in calories

4.)    Super charges metabolism – high water content + enzymes + acids = hard working internal organs; eat a grapefruit within two hours of waking up to kick your digestive system into high gear to stop your body from going into starvation mode

5.)    Detoxifies liver- increases production of liver enzymes to help eliminates toxic compounds from your body

6.)    Fight Prostate Cancer – flavonoid naringenin repairs injured DNA in prostate cancer cells; lycopene has anti-tumor activity by fighting oxygen free radicals

7.)    Protect against lung cancer – limonoid (phytonutrient) inhibits tumor formation; reduce activity of enzymes that activate cancer-triggering chemicals

8.)    Lowers cholesterol – free radicals oxidize cholesterol and soluble fiber pectin slows progression of atherosclerosis; studies show that people who ate a red grapefruit daily lowered their total cholesterol by 15%, LDL cholesterol by 20% and triglycerides by 17%.

9.)    Fever reducer – reduces burning sensation with high temps

10.) Indigestion – is digested quickly and easily to reduce heat and irritation in the stomach

Enjoy a grapefruit by adding sections to a bowl of salad greens, enjoy a glass of fresh juice or squeeze some juice into seltzer water, mix with cilantro and chili peppers to make a tangy salsa or add grapefruit sections, cooked shrimp and avocados on top of a fresh salad.

Would you like lemon with your water?

Borrowed from Pinterest to share…

I love lemon water. Make a pitcher in the morning and enjoy  cold refreshing lemon water all day long.

5 Reasons to Drink Lemon Water in the morning - or anytime really...

1.)    Balances pH – lemon is acidic but when it metabolizes in our body, it becomes alkaline which can help keep the oxygen in our blood at a safe pH level so our body can heal itself, assimilate nutrients and fight off sickness.

2.)    Keeps skin clear and glowing – hydration is one of the best things you can do for your skin because you are moisturizing your skin from the inside out. Plus lemons contain vitamin C, which helps with wrinkles and blemishes.

3.)    Kick starts the digestive system by stimulating the liver to produce bile to aid in digestion.  It also increases urination and helps with heartburn and constipation.

4.)    Helps with weight loss, from the alkalinity and from the fiber pectin which can help keep you fuller longer.  Lemons are also said to have a diuretic effect which helps with water weight gain.

5.)    Kicks the coffee habit and soda habit, not much more to say here.  Soda is not good for the body and coffee is okay in moderation but lemon water is far superior in my book.  I am going to try and start drinking lemon water when I wake up on a regular basis instead of coffee.  Then save coffee for a special treat.  What about you?

Try lemon water hot.  I read it can help with toothache, promotes gum health and reduces bad breath.  Warm lemon water can also soothe a sore throat.