Here’s a helpful, healthful resource for those eating a gluten-free (and dairy-free) diet. It’s a free online magazine called Living Without. Brookshire’s doesn’t endorse outside publications or companies—this is merely for your information! You can see the publication at:
Fact or myth? Is Type 1 diabetes more serious than Type 2? It’s a myth. Both types of diabetes can have extremely serious complications. Left uncontrolled both types can lead to heart disease, stroke, blindness, kidney disease, nerve damage, gum infections and even amputation.
So it really doesn’t matter if you have Type 1 or Type 2. They both deserve equal attention and dedication.
Going gluten-free can be a challenge, but you can do it! Your health (and your family’s health) is worth the extra time and energy.
One of the easiest ways to regulate the gluten your family receives is to host events yourself. Have the open house at your place—you’ll have more control over what goes on the table and can point out (to your family) which foods are on the gluten-free list. Make sure there’s a big tray of raw veggies, one type of chip that is gluten-free and some sliced cheese. That way, you’ll know there’s something to eat!
Eat green. Or red, or yellow, or orange. When you’re looking for a snack, fresh vegetables are your friends. They’re low in calories, almost always fat-free, and often quite low in carbohydrates. Veggies have many different antioxidants to help boost your immunities, and they taste so good! What’s not to love?
Choosing gluten-free cooking ingredients is a constant challenge. What about vinegar? Does it fit into your meal plan? Most of the time, the answer is yes. Cider vinegar, distilled (white) vinegar, rice, balsamic and wine vinegars are all generally gluten-free. The big exception is malt vinegar, and it does contain gluten. As always, read labels so that you’re not surprised by any changes!
Is fruit good for you? Of course it is! It’s full of antioxidants and nutrition—and great taste! When you’re diabetic, though, you have to remember that fruit contains natural sugar—and the carbohydrates need to be balanced in your diet.
Different fruits have differing amounts of carbohydrates, though, and that can help you as you plan your menu for the day. Look below for some comparisons.
Medium apple: 110 calories, 30 grams carbohydrates
Medium banana: 105 calories, 27 g carbs
Pear: 96 calories, 26 g carbs
Watermelon wedge: 86 calories, 22 g carbs
Medium orange: 86 calories, 22 g carbs
1 cup seedless grapes: 62 calories, 16 g carbs
1 cup cantaloupe cubes: 54 calories, 13 g carbs
1 Circular slice pineapple: 42 calories, 11 g carbs
1 cup whole strawberries: 46 calories, 11 g carbs
Sight is something that people often overlook, but your eyes are very important! Below are some tips to help keep your eyesight healthy & strong.
- Overexposure to the sun can accelerate cataract development. Protect your eyesight by wearing sunglasses as much as possible.
- Be aware that medications (both over-the-counter and prescription) can affect your eyesight.
- Always let your doctor know what you are taking to avoid potentially harmful combinations.
- Visit you optometrist every 3-5 years.
- People with pronounced eye problems should visit more frequently.
- Dry eyes occur when you body fails to product enough tears
- Causes are: aging, air quality, medicines, and computer use
- Treatment is artificial tears
- Caused by aero allergens (pollen; etc…)
- Symptoms include: red, itchy, or watery eyes
- Treated by allergy eye drops that contain antihistamines and decongestants
- Caused by irritants (chlorine, ammonia; etc.) or foreign bodies (dust, eyelashes; etc.)
- Treated with sterile eyewash
If it’s not one thing, it’s another. Doesn’t it feel that way sometimes? If you use dairy products, you may be using low-fat varieties to help keep your weight in check. But guess what? Many low-fat ice cream, sour cream, cottage cheese and buttermilk products contain modified food starch—and modified food starch contains gluten.
What’s a person to do? In this case, the best bet is to buy the full-fat dairy products and watch your calories elsewhere. But take heart: gluten-free eaters often avoid many of the typical “junk” foods that are high in calories, so you’re already ahead of the game in this respect.
Have you ever tried hummus? It’s a really popular dish in middle-eastern countries, but it’s getting pretty well-known in the USA, too. Hummus is a bean dip, only instead of black beans or pintos, it uses chick peas. Mash up the chick peas and season them up and you have hummus!
Nutritionally, hummus is amazing. It’s vegetarian and even vegan (no animal products whatsoever) and is low in calories, fat, cholesterol and carbohydrates. Hummus can also be flavored with additions like peanut butter, chopped vegetables, soy sauce….you name it!
So the next time you have friends over for appetizers, bring out the hummus. You’ll look sophisticated and they’ll love the tasty new treat!
Make-Your-Own Hummus Dip
Makes 2 cups
13-oz can chick peas (also called garbanzo beans), drained
3 Tbs olive oil
3 Tbs lemon juice
½ tsp crushed garlic or garlic powder
Combine all ingredients in a food processor. Serve with fresh vegetables or bite-sized pieces of pita bread for dipping.
Calories per 1/4 -cup serving: 101. Fat: 6 grams (1 gr. saturated fat), cholesterol: 0 mg., sodium: 135 mg., carbohydrates: 9 gr., fiber: 2 gr.
© 2009, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
I was looking through my folder of interesting articles and ran across an old one from Woman’s Day Magazine (July 2007, to be exact) called “The Five Most Underrated Foods.” These are foods that don’t get the credit they deserve for being healthy.
So what are those 5 underrated foods?
- Strawberries: one cup has more vitamin C than an orange, plus fiber to help maintain blood sugar levels.
- Eggs: Eggs are great sources of choline (good for brain health) and protein, and the dietary cholesterol in eggs has been shown to not damage blood cholesterol levels significantly.
- Salmon: All fish are high in heart-healthy omega-3 fatty acids but salmon has one of the highest levels.
- Avocados: They’re loaded with fat, but it’s the good-for-you monosaturated fat that can actually help reduce your bad cholesterol numbers.
- Kiwi: Two or three kiwi a day can help reduce blood clotting, which is a factor in heart attacks. Kiwi is also rich in fiber, which is important to protect against heart disease, diabetes and cancer.
I’m happy to say that I love all five of the five underrated foods. How about you?
Each Monday we feature a new or interesting product.
Tips on maintaining a healthy lifestyle, every Tuesday.
On Wednesdays, get a tip or idea on using an item in the circular.
Ideas for the whole family come to you every Thursday.
Stop fighting the crowds, save money and dine in, every Friday.