Archive for the ‘healthy vegetables and fruit for healing’ Category

Dr. Bob’s Corner: 10 Dieting Myths

June 4, 2014

Every year I am determined to start dieting. It seems there is always something that sabotages this desire each year. One has to beware of what you put on your plate. Here are 10 healthy food myths that can keep you from dieting Success!


Myth #1: Two-Percent Milk is Much Lower in Fat than Whole Milk. While 2% milk sounds like it would be much lower in fat than whole milk, in reality whole milk contains roughly 3 percent fat, not much of a difference. Registered dietitians advise that a low-fat food is defined by having 3 grams of fat or less per serving. Two percent milk has 4.9 grams of fat per serving. If you really want to lower milk fat intake, reach for nonfat milk.


Myth #2: Brown Eggs are Healthier. When it comes to eggs, the color on the outside has nothing to do with the nutrition on the inside. Contrary to beliefs, the nutrients found in brown and white eggs are essentially the same. If you are looking to boost the nutrient content of your eggs, choose brands whose packages say they are enriched in omega-3 fats (the hens’ feed is rich in these essential fatty acids). They cost a bit more also, but in this case you are actually getting what you are paying for.

Myth #3: Turkey Bacon has Less Fat and Sodium than Regular Bacon. Dietitians warn In xs; that though turkey is a leaner meat than pork, you have to be careful of what is added to make the turkey taste like bacon. Usually salt and fat are the same if not higher. You have to really shop around to find brands of turkey bacon that truly are lower in sodium and fat.


Myth #4: Fresh Produce is Always the Better Choice Over Frozen Fruits and Vegetables. There is nothing wrong with buying frozen fruits and vegetables, especially when they are out of season. When you buy out of season you pay more for produce that has been stored or transported long distances, which usually translates into nutrient loss. Frozen fruits and vegetables are actually a really healthy choice because they are frozen at peak ripeness. Look for brands without additives like sugar, and steer clear of vegetable mixes with sauces (butter or cheese). If our only option is to buy canned, pick the low-sodium versions for veggies and fruit packed in natural juices. Rinse all canned veggies under cold water before cooking to lower the sodium content.


Myth #5: Salad is Always the Way to Go. Sounds like a healthy choice to trade in that burger order for a salad. While it could be a healthy switch, there is no guarantee. A plain burger can have 250 calories and 9 grams of fat, while a Caesar salad with grilled chicken can have 380 calories and 23 grams of fat. If you choose crispy chicken, you are looking at a salad with 540 calories and 36 grams of fat. When choosing salads, dietitians warn to watch the salad dressing, which can really pack on the calories. Opt for low-fat dressings, such as balsamic vinaigrette or Italian, and avoid creamy dressings, like ranch or Caesar. Salads topped with croutons, cheese, bacon or anything crispy, will add even more calories!


Myth #6: Low-Fat or Sugar-Free Cookies are the Smarter Dessert Option. If you are going to eat a cookie or a treat, go for a small amount of the real thing! Since sugar and fat satisfy the palette, a little goes a long way. The sugar-free varieties often leave you wanting more, setting you up to overeat. Besides, the sugar-free and fat-modified versions of your favorite treats don’t offer as big a calorie savings as you might think!


Myth #7: Margarine is Better Than Butter. The butter vs. margarine debate has been around for a long time. Margarine and butter have about the same amount of fat and calories. Depending on the type of margarine you buy, you may be spreading your toast with something more harmful than butter. Margarine that contain trans fat (hydrogenated oils) not only raise your bad cholesterol (LDL), but also lower your good cholesterol (HDL). If you prefer the taste of margarine, or can’t have dairy, use margarine made with plant stanols which research suggests may help lower your cholesterol levels.


Myth #8: Swapping Soda for Juice Saves on Sugar. True cutting back on soda is a good thing, but guzzling juice isn’t an improvement. A can of cola has about the same amount of sugar as a cup of unsweetened apple and orange juices. The fruit juice has many good-for-you nutrients, but drinking too much can expand your waistline and the acidic content can cause rampant tooth decay\k no more than 8 ounces of 100% fruit juice a day.


Myth #9:
Reduced-Fat Peanut Butter is Healthier. Reduced-fat peanut butter is not necessarily a better choice over the regular kind.

•* c7 In fact, more sugar and sodium are often added to make up for the lower fat content. So beware and read the fine print as many brands contain trans fatty acids or partially hydrogenated oils. Go for the jar of pure, ground peanuts.

Myth #10: Swapping Ice Cream for Frozen Yogurt Saves Calories. Maybe, maybe not. Many people think because it is yogurt it is healthier and eat more of it. Some brands of frozen yogurt have almost double the calories of a light, slow-churned ice cream, which has 50% less fat. So read the labels and watch your portions!

Losing weight can be easier to achieve with a healthy mouth. You may find yourself energized from a healthy smile. More importantly, keeping that smile healthy will lower your chances of periodontal disease, which is linked to heart attack and stroke! Hope to see you soon. As always, it is our goal as well as our mission statement to “Serve patients as a knowledgeable, fun, and gifted team, inspiring trust while making a difference with our patients and each other.” Feel Free to call us at Malenius Dental at 630-668-6180 to schedule an appointment or if you have any questions!

Nutritional Healing and Immunity Boosting Foods, Spices, and Beverages

December 9, 2013

The Holidays are just days away. Every year many of us spend countless hours in preparation of grand meals and desserts only to end up with our celebrations cut short with an upset stomach. If you find tummy troubles, here are some helpful foods that you might want to stock up on that can offer you relief from an irritated stomach.

is often used to treat digestive problems such as gas, bloating, diarrhea and heartburn. Papaya’s natural digestive enzyme, papain, breaks down foods that may be irritating to the stomach. Just a half of a thinly sliced piece of this fruit will do the trick to

calm symptoms.


are not only fall favorites, but are good for fighting a queasy stomach because they are rich in enzymes and the soluble fiber, pectin, that help to break down stomach irritants from other foods. And as a bonus, also lowers cholesterol. Apples are best baked if you have a particularly sensitive stomach.

is a spice that can treat a number of tummy problems from morning sickness to diarrhea gas. It stimulates the digestive system, which moves foods along the digestive tract smoothly. You can simply make a plain cinnamon tea by adding
‘/2 teaspoon cinnamon powder to one cup of hot water and let stand for five minutes before drinking.

has been a go to tummy helper for a long time. Ginger ale has a history of being the remedy to settle an upset stomach. Why? Ginger is believed to reduce nausea and inflammation. If you don’t like the “fizzies” that come with the carbonation of ginger ale, try ginger tea or fresh ginger soaked in hot water for a few minutes.

Mint and thyme
are two herbs that stimulate digestion and move food smoothly through the digestive tract. Each of these can be used to make a simple tea to ease stomach cramps and relieve pressure caused by gas and bloating. You can also chew on mint leaves for relief.

Fennel or caraway seeds
can work wonders to improve digestion and to
ease gas and bloating. Add one teaspoon caraway or fennel seeds to one cup of boiling water and
cover and let steep for ten minutes. Strain, and

drink three cups a day on an empty stomach for best
results until you are feeling better. You can also
chew on the seeds after a meal to prevent stomach upsets.

Plain crackers work great to settle an upset
stomach because they are low in fiber and easy to digest, unless, of course you have a gluten allergy or sensitivity.

And you can continue to feel good all year long with these foods that can help boost your body’s immune system, keeping you from getting sick.

Broccoli. Two cups a week and your white blood cells could attack invading flu viruses as
vigorously as they did when you were a kid. Sulforaphane, a chemical found in broccoli,
switches on genes that strengthens your immune system.

Two six-ounce servings of seafood weekly can cut the lifespan of viruses by 42 percent. Seafood is packed with selenium and zinc, both immunity boosting nutrients.

Pink grapefruit can cut your risk of the flu as much as 20 percent. Pink grapefruit contains double the antioxidants of white grapefruit, and are packed full of antioxidants that kick-start the

growth of virus-killing immune cells.

is a herb packed with 70 sulfur compounds that fire up infection-fighting antibodies within 48 hours. One clove a day can do the trick. For best results, let chopped garlic sit on the cutting board for 10 minutes before cooking as the air allows the garlic’s sulfur compounds into their most active flu-fighting form.

Sweet potatoes are nature’s richest source of betacarotene, a nutrient that strengthens the respiratory tract lining so that even aggressive flu viruses have trouble sneaking through! Munch a half a cup daily and you can cut your risk of illness by 33 percent!

Mushrooms help energize sluggish white blood cells, doubling your ability to fight off flu viruses. And any mushroom will do the trick!

Greek Yogurt Your digestive tract produces 70 percent of your immune cells, making it a keyline of defense against the flu. Greek yogurt
contains the healing bacteria your digestive tract needs to function at its peak, but none of the immunity-weakening sugars found in regular yogurts. To cut your infection risk as much as 48 percent, enjoy one cup of Greek yogurt daily!

All of us here at the
Malenius Kingdom
wish all your celebrations

this year are full of great family, friends and lasting memories. As always, it is our goal as well as our mission statement to “Serve patients as a knowledgeable, fun, and gifted team, inspiring trust while making a difference with our patients and each other.” If you need us you can always contact us at 1-630-668-6180.