about me

The father of three special needs children, co-owner of two beagles, and husband of a historical romance author --who wishes I would take up golf or fishing and stop interrupting her writing the next great novel

Wednesday, January 22, 2014

An Apple a Day

Beginning note: I have been thinking lately that the daily food journal should discontinued. Aside from the fact that it isn't really accomplished on a daily basis, it really isn't much of a read. I wont be stopping using the Hunger scale, instead I will incorporate my eating stuff into other writings.The Food Journal is dead, Long live the Daily Belly!

I'm still drinking mainly water, though I sometimes forget to bring along the flavor enhancer and resort to the soda drinking. bad me.. Bad me...  And, I am still eating  starting at H4 which a little hungry and stopping between H6/H7 which is satisfied or approaching fullness.



An Apple a Day

Well, I have finally added fruit to my diet (as in what I eat, not what I restrict) I bought a bag of Ambrosia apples and I must say those are good eatin. I've tried other apples in the past but they were either to mushy or were missing the distinct flavor that an apple should have, and that is probably the reason I could never stick to eating apples. Not so with the Ambrosia, this apple is firm and tasty. Even after a week in my refrigerator, this apple still hold up rather well. I have eaten 5 of the 8 apples in the bag and better eat the rest soon to prevent them from browning.  Below is an article about the health benefits of apples


15 health benefits of eating apples  


Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack


What makes apples so great?


In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fiber. Pectin is classed as a soluble, fermentable and viscous fiber, a combination that gives it a huge list of health benefits.



1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.


2. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.


3. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.


4. Curb all sorts of cancers

Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumors in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer.


5. Decrease your risk of diabetes

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fiber, the key to blunting blood sugar swings.


6. Reduce cholesterol

The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.


7. Get a healthier heart

An extensive body of research has linked high soluble fiber intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.


8. Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fiber to help you control your weight and cholesterol levels.


9. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fiber found in apples can help. Fiber can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.


10. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet.


11. Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fiber can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.


12. Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fiber. Foods high in fiber will fill you up without costing you too many calories.


13. Detoxify your liver

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.


14. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found thatquercetin can help boost and fortify your immune system, especially when you're stressed out.


15. Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

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Tuesday, January 14, 2014

Food Journal - 11-14 Jan 2014


   Hunger Scale      
 H3-hungry            
 H4-a little hungry 
 H5-not hungry      
 H6-satisfied          
 H7-full                  
 H8-overfull           

I haven't posted lately because I  had a 3 day bout of  vertigo that is finally subsiding a bit today. Now let me see if I can remember all I ate the past three days. I am drinking water, flavored with drink enhancer, for the most part now. Soda it now a thing of the past (I hope). Next I will be adding fruit beginning tomorrow. I haven't decided yet weather to go the smoothie route or the raw fruit route. Any suggestions?




Breakfast
11 Jan -steak egg cheese bagel                        H4 / H6
12 Jan - sausage egg cheese sandwich             H4 / H6
13 Jan - biscuit with grave and scrambled egg  H3 / H6
14 Jan - Protien drink                                      H3 / H4

Lunch
11 Jan - Campbells soup            H4 before  H 6 after
12 Jan - Left over pizza 2 slices  H4 before  H 6 after
13 Jan - Left over pizza 2 slices  H4 before  H 6 after
14 Jan - 1/2 rack baby back ribs fries and chips with salsa   H3 / H6



Dinner
11 Jan - Sicilian pizza  Four slices             H3 before  H7 after
12 Jan -  salami sandwich wrap                H4 before  H 6 after
13 Jan - 8oz Sirloin steak with vegetables H4 before  H 6 after
14 Jan - four tacos  H4 / H6