Nutritional well being and exercise

According to the NIH, "Type 3 diabetes mellitus corresponds to a chronic insulin resistance plus insulin deficiency state that is largely confined to the brain but, like NASH, can overlap with T2DM. We have proposed that T3DM represents a major pathogenic mechanism of AD neurodegeneration.5,10".

In essence, Diabetes 2 & 3 are linked to nutrition; and avoidable with proper nutritional education and adherence. 

Image courtesy of Mayo Clinic.

While quick and easy, the worst type of food we can ingest is ultra-processed food. Those microwaveable goodies, sweets, boxed meals, are so easy to heat and devour, but they contain some hidden dangers:  

"The U.S. Department of Agriculture (USDA) defines a processed food as one that has undergone any changes to its natural state—that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. The food may include the addition of other ingredients such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars, and fats."

The GI Society has compiled a categorical food processing procedural list.  Peruse these categories looking for ways to avoid ultra-processed foods when putting together your shopping list. 

• pop and fruit drinks
• sweetened yogurt
• sweet or savory packaged snacks (e.g., cookies)
• candies and cake mixes
• mass-produced packaged breads and buns
• margarines and spreads
• breakfast cereals
• cereal and energy bars
• energy drinks
• instant soups, sauces, and noodles
• poultry and fish nuggets, hot dogs
• many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes

Many nutritional research programs agree there are certain foods that hold nutritional value over others.  Here are 15 items associated with brain health.  

This is not an exhaustive list of brain foods.

Please remember to wash your fruits and vegetables with a good veggie wash

I prefer looking to nature to help when possible.  Here is a list of home solutions to clean your fruit and vegetables.  

Not doing so, according to Health.com can lead to serious consequences and unhealthy side effects.  

"The pesticides used on food can lead to adverse health effects, including,

• Changes to sex hormone production
• Decreased sperm quality
• Disrupted menstrual cycle
• Increased miscarriage risk
• Increased risk of birth defects"

To maintain a healthy mind and body, we should have a certain number of nutrients per day..  This little tool will guide you to your daily recommended nutrients chart.  Simply add your gender and age then hit enter.  A list will populate recommended daily nutrient information catered for you.  

Taste of Home has put together 50 healthy recipes for the cost conscious.  

There are grains that are great substitutes for rice, taste delicious, and full of vitamins and minerals: couscous, barley, buckwheat, kamut (my personal favorite), and Spelt, the list goes on and on.

Pasta comes in all shapes and sizes.  Acini di Pepe no. 78,  corallini, stelline, and alphabet pasta shapes, are examples of small noodles, and a great source of carbs.

Many nutritional professionals agree portion size makes a difference.  When you become aware of your body you will acknowledge when you are full.  This will enable you to quit eating, and save the leftovers.  There are many recipes online recycling leftovers.   

Heart.org has put together some tips and tricks for planning your shopping trip to get the most for your money.

When shopping for whole food consider block cheese to shredded cheese, or using flour tortilla shells in place of bread.  Canned meats are a healthy alternative comparable to fresh or frozen meat.

Vitamins and minerals are micronutrients ,required by the body to carry out a range of normal functions.  They are not produced in our bodies and must be derived from the food we eat.  

7 daily minerals:  calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

13 daily vitamins:  vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate

Have you ever wondered which spices pair well with vegetables and meats?  Delishably offers charts for properly pairing Spices with main dishes.