Wisdom 4U from Dr Dave...Blog # 4

Monday July 30, 2012

(Note: I will return with recipies from the previous Blog #3 soon I thought this information about NUTS might be interesting for you to read.)

Different kinds of nuts and their nutritional value :

Nuts are very likely nature's perfect, bite-sized, convenient, power snack. They have many unique and healthy benefits and taste oh-so-good. High in protein, fiber, antioxidants and monosaturated fat (in case you haven't heard, it's the good-for-you fat!) Monosaturated fats protect from chronic heart disease and help to keep your belly flat. The protein in nuts helps you feel full longer, which results in you eating less. Recent studies have shown that consuming one ounce of nuts daily reduce the risk of developing diabetes.

The FDA recommends a daily serving of one ounce of nuts (approximately two tablespoons). Let's take a look at a few of our favorite nuts and all the healthy benefits they have to offer.

Almonds: A one ounce serving is about 24 nuts with 6 g. protein, 160 calories, and 9 g. monosaturated fat. Almonds are loaded with vitamin E (an antioxidant that helps prevent heart disease and cancer) and magnesium (strengthens bones).



Brazil Nuts: A one ounce serving is about 8 nuts with 4 g. protein, 190 calories and 7 g. monosaturated fat. Brazil nuts are packed with selenium (an antioxidant) and phosphorus (strengthens bones and teeth & assists with energy metabolism.



Cashews: A one ounce serving is about 18 nuts with 4 g. protein, 160 calories and 8 g. monosaturated fat. Cashews are rich in selenium, magnesium, phosphorus and iron.





Hazelnuts: A one ounce serving is about 20 nuts with 4 g. protein, 180 calories and 3 g. monosaturated fat. Hazelnuts contain large amounts of
vitamin E.



Macadamias: A one ounce serving is about 12 nuts with 2 g. protein, 200 calories and 17 g. monosaturated fat. Macadamias have the highest level of unsaturated fat (cholesterol lowering).



Peanuts: (not actually a nut, but a legume, though often thought of as a nut so here it is). A one ounce serving is about 28 nuts with 7 g. protein, 170 calories and 7 g. monosaturated fat. Peanuts are a good source of vitamin B3 (promoting healthy skin), vitamin E and zinc (renewing tissue), potassium (muscles) and vitamin B6 (immunity).



Pecans: A one ounce serving is about 20 halves with 3 g. protein, 200 calories and 12 g. monosaturated fat. Pecans are packed with vitamin B1 (thiamine energy) and zinc.



Pistachios: A one ounce serving is about 45 nuts with 6 g. protein, 160 calories and 7 g. monosaturated fat. Pistachios are full of phosphorus.



Walnuts: A one ounce serving is about 14 halves with 4 g. protein, 190 calories and 2.5 g. monosaturated fat. Walnuts are rich in Omega-3s (reducing fat and cholesterol).



Keep in mind that all these wonderful choices need to be consumed in moderation (one ounce of your choice daily) and in the roasted or unsalted variety. Now you know how healthy nuts are, so how can you get more in your diet besides just as a snack? Here are a few ideas. Nut butters make great spreads on crackers, bagels, pancakes and fruit. Chopped nuts make a great crunchy topping for salads or in your morning cereal. Use nut butters in soups and sauces for a unique seasoning. You can coat fish or chicken with crushed nuts instead of breading for great added flavor. Get your heart-healthy serving of antioxidant-packed nuts everyday - nature's perfectly wonderful, bite-sized convenience food.

I want to repeat that all of the above information I found on websites that I copies and placed her for you to read.

This Wisdom 4U from Dr Dave is to help you find better ways to live through what you do and eat.

Better Life to you all!

Dr Dave

Wisdom 4 U from Dr Dave ...Blog #3

Sunday July 29, 2012

As I told you, most of these "wisdom" \blogs are not my orginal writing but, selected articles and bits of wisdom I have found on the Internet and want to pass along to you.


Immunity-Boosting Foods & Nutrients .......

     I found these interesting tid-bits of information this afternoon as I searched for something to include in my Wisdom Blog.

1 Chicken Soup (photo above)
2. Yogurt (photo above)
3. Green Tea (photo above)
4. Vitamin D
5. Soluble Fiber (photo above)

 Which foods and nutrients bolster your immune system.

The much-dreaded cold and flu season is upon us. How can you bolster your defenses against the germs lurking in the common areas in your office, the mall where you do your holiday shopping and the rest stops you encounter in your holiday travels? Include these 5 immunity boosters in your diet, plus make sure to wash your hands, take a multi-vitamin and try to get enough sleep too.

1. Chicken Soup

It turns out there is something to chicken soup after all. In one study, hot chicken soup was more effective than hot or cold water at making noses run—a good thing since nasal secretions help rid the body of pathogenic viruses and bacteria. Like any hot liquid, soup also helps you to stay hydrated and raises the temperature of the airways, both of which are important for loosening secretions. Adding a few hot chiles to this Chicken Noodle Soup with Dill recipe might help loosen things up even more

2. Yogurt

Regularly eating probiotics, so-called “good bacteria” found in foods like yogurt and sauerkraut, may help your immune system work better and improve digestion. Kefir (a yogurt-like beverage) is also a good bet. Look for products labeled with a “Live & Active Cultures” seal from the National Yogurt Association, which signifies that the yogurt contains a set minimum amount of two particular types of beneficial bacteria. (While it’s not a guarantee of probiotic power—the bacterial counts don’t differentiate between added probiotic organisms and the bacteria that’s used to ferment the yogurt—the seal is a helpful start.) With the new “probiotic” cereals and granola bars on the market now, it’s not always clear how much good bacteria the manufacturers actually add to the products or whether the strains included are effective.

3. Green Tea

Polyphenols, potent plant antioxidants, are what’s believed to give green tea its immune-boosting effects. One laboratory study suggested that a particular type of polyphenols called catechins may kill influenza viruses. To maximize benefits and minimize bitterness, use just-below-boiling water and steep green tea no more than a minute or two. A little lemon and honey can also help blunt the bitterness. But don’t add milk, because the proteins will bind to the polyphenols, making them ineffective.

4. Vitamin D

In a study published recently in the American Journal of Clinical Nutrition, children who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo. Laboratory studies indicate that the nutrient may help immune cells identify and destroy bacteria and viruses that make us sick, says Adit Ginde, M.D., M.P.H., a public health researcher at the University of Colorado School of Medicine in Denver. Since the majority of Americans don’t get enough vitamin D, most experts recommend a D supplement. You can also get it (in small doses) from fatty fish, such as salmon, and fortified milk—and your body makes vitamin D from the sun.

5. Soluble Fiber

Mice that ate a diet rich in soluble fiber for six weeks recovered from a bacterial infection in half the time it took mice that chowed on meals containing mixed fiber, according to a recent study in the journal Brain, Behavior and Immunity. Soluble fiber—abundant in citrus fruits, apples, carrots, beans and oats—helps fight inflammation, says lead author Christina Sherry, Ph.D., R.D., of the University of Michigan, Ann Arbor. Insoluble fiber—found in wheat, whole grains, nuts and green leafy vegetables—is still important for overall health, but it doesn’t seem to have the same impact on immunity. Strive for 25 to 38 grams of total fiber a day, Sherry says, paying extra attention to getting the soluble kind.

See the next Wisdom 4U from Dr Dave ....for recipes and further information on each of these 5 items.

That is all for this Blog. I hope it gives you some ideas for good Healthy Eating!

Until Next Time....Remember...You Are What You Eat!!!!

Good Health,

Dr Dave

Wisdom 4U from Drdave #2

Monday July 17, 2012

Meditations on Stress! # 2

(IF YOU MISSED PAST Blogs on Meditations on Stress
you may go back and read them at any time)

(Note: Keep in mind that much of what I have written here is taken directly from a website on Stress Management)

I must tell you that a lot of what I write in this Blog is wisdom I have gathered and read elsewhere. Somebody told me once that there is really nothing NEW in the world of writing. Mostly it is writing that has been reworded from past material. It is my intention to share with you my thoughts and the thoughts of others regarding Stress and how it can effect your life.

Signs of Stress

What are the signs of stress? You may already have a personal stress gauge and know your own symptoms of stress. Stress is extremely personal, and so is your reaction to stressful situations, that's why the signs and symptoms of stress tend to vary from person to person.

                                            Symptoms of Stress

Anxious

Mind-racing

Chest palpitations

 Problems concentrating

Anxiety

Easily irritated

 Avoiding people and responsibilities

Focusing on negative thoughts

Anger issues

Headaches

Digestive problems

Muscle tension and pain

Sleep issues

Fatigue

High blood pressure

Weight loss or gain

Skins problems - breakouts, rashes, hives

Hair loss

Nervous behaviours - nail biting, pacing, teeth grinding

Do Something about your Stress Symptoms

If you recognize these signs of stress and experience even three of these symptoms simultaneously, you are probably dealing with a great deal of stress. All of these symptoms have the potential to harm your health and emotional well-being.

If you think your stress is out of your control, or something you feel you truly cannot handle, prepare to do something about your stress right away. The point is to be pro-active against stress. If you do nothing to reduce or relieve the stress in your life, your health will most certainly suffer. This is what Dr Hayne, my first wife’s doctor told me

Can these signs of stress make you sick? They sure can. Can these signs of stress age you? You know they can. What triggers your signs of stress? Again, it varies from person to person, but it could be one, or a combination of the stress-triggers listed below.

Top  Stress-Triggers

Finances - Health Issues - Career pressures

  Parenting (family) - Aging parents - Legal issues

Scheduling - “to-do” list - Education – Transportation

                     It is Importantto Try and Control Stress

Yes, everything you experience has the potential to induce stress in your life. What is more important is how you cope with stress. Think about how you personally deal with your signs of stress right now. Do you tense up? Does your chest heat up and feel full of anxiety? Does your stomach do a dance? Your response to your signs of stress is the thing you need to control. Always remember there are things you can control and there are also things you cannot control, When you try and control things you have no control over, like other people you need to sit back and think and reflect.

Stress triggers will always be around, so make a mental note about how you feel when you’re relaxed and free of any signs of stress. Remember that feeling, and use that feeling as your point of reference. When you feel your signs of stress building up, you want to be able to bring your emotions back to the awareness of how your body feels when you are relaxed and stress-free. You want to stop your stress before your symptoms of stress negatively impact you. That is very difficult to do but if you are aware of the situation you are in, that is the first important thing to remember.

Relax and Meditation

Sunday July 15, 2012

Meditations on Stress!

Webster's definition of stress is: : Stress is the body's reaction to a change that requires a physical, mental or emotional adjustment or response.

My wife had 3 brain surgeries for a brain tumor. Her neurosurgeon was a very knowledgeable neurologist doctor. He was summoned in 1964 to the assignation of President John F Kennedy in Dallas, Texas.
After her second surgery I asked Doctor Hayne if “Stress” could cause a brain tumor. He turned to me and looked me straight in the eyes and said. “ Stress can cause almost any disease”  He then continued to say that I would be very wise to  eliminate as much Stress in the rest of my life as possible.

Stress is an emotional and physical response to pressures from the world around you. Today, stress seems more pervasive and persistent. Numerous studies show between 75 - 95% of all visits to primary care physicians are due to stress related issues.

Most of us are coping with a great deal of stress and need to learn how to relieve and/or deal with stress in everyday life.

There are many way that you can check to see if you have stress in your life, There are also ways to relieve stress in your life.one of the first things that happens when the body undergoes stress is blood is diverted away from your digestive tract to your large muscles causing the stomach and intestines to empty their contents preparing the body for quick action. The fight or flight syndrome, that's why when some people experience stress, anxiety or nervousness; they also experience stomach cramps, nausea, vomiting or diarrhea.