Staying healthy in the new year

A few years ago I was diagnosed with Type 2 Diabetes. I won't get into all that history now, but suffice to say it was a big surprise to me, given that we have no family history and I was not obese in anyway. Up until that diagnosis, I always considered my diet to be relatively healthy. I almost never eat fast food, I do not drink soda or sugary drinks, no junk food,  no heavily processed foods, etc. I generally cook most meals at home using fresh produce and proteins, and I try to buy local or organic foods. What I didn't know was the importance of balance in my diet and how certain food groups are so important to health, and in particular if you are a diabetic.

For a few years I coasted along, only checking my blood glucose levels twice a year at a doctor visit.
At the risk of sounding overly dramatic, this past September, I had a near brush with death when I allowed my glucose levels to reach well over 600 and was a walking time bomb. As luck would have it, my excellent health care physician caught it in time for some hospital care, and in no time was back on my feet.  That was a turning point for me, in that I discovered my pancreas had not been producing enough insulin to naturally regulate my blood sugar. The upshot was that I had to start taking insulin injections every night. I went on a crash course to refine my diet. It was back to a strict regimen, checking my blood glucose levels three times a day.

image from Healthy Diet Advisor

I decided to do a lot of research and consult with experts, nutritionists and of course my own doctor. The obvious and most critical points for people with type two diabetes are to moderate the amount of food per meal, avoid anything white (rice, pasta, bread, sugar), eat a balance of lean protein, lots of green vegetables and a small portion of a complex carbohydrate. Skip desserts and sweets, or just limit to a small bite, when you have a meal to help absorb it. Portion control is a key factor, and of course, limit alcohol consumption.

The other big learning along the way was about the importance of the gut, and how by increasing your fiber intake can have a huge overall health benefit. There are numerous studies and articles out there about this topic. The general topic of probiotics and prebiotics is more widely discussed, and there is no shortage of products on the market to help add healthy bacteria to your digestive system. What few people talk about however is the importance of eating more fiber and vegetables. As it turns out fiber is extremely important not only for digestion but to help improve your overall health and well being.

image from Care 2

I've read studies that show Americans consume only half the amount of recommended daily fiber in our diets. I'm not just talking about taking a fiber pill or something like that--I'm referring to leafy vegetables, beans, stalky ruffage, low glycemic root vegetables, etc. A combination of these fibers helps to regulate blood sugar, because they digest slowly and help the gut do its job. Diabetics can benefit from more fiber in our diets too. The big benefit is what happens in the gut when all this fiber is digested...it ferments. It sounds like a scary word, but gut fermentation is a good thing. That fermentation allows the good bacteria to develop and grow. The "good bacteria" can develop and it helps fight off the "bad bacteria" that we all have in our gut. This balance of bacteria, or as scientists call it "microflora"is critical to being healthy.

I've learned that I can make a big difference in my own health, and also in controlling my own diabetes by eating more fiber in my diet in conjunction with the other factors I mentioned. Taking a probiotic supplement or eating yogurt is fine, but that alone isn't enough unless your gut has been continually "fed" fibers to help maintain the presence of the good gut bacteria. In fact I take a probiotic called Trinity by Natren that is refrigerated so the bacteria strains stay alive and are actually useful to the gut. (Don't waste your money on those probiotics that are sitting on some shelf in a store at room temperature, the good bacteria often dies off when exposed to heat and is useless by the time you buy it).  I think probiotic supplements are great but I know that I also need to increase my fiber intake to truly benefit my health.

My kids "Miss Ellie" and "Mr Sheldon"

Food and nutrition is near and dear to me. I've been involved in pet nutrition throughout my career, and had to keep up on the latest research and advancements in food, nutrition, ingredients and health. I've attended countless conferences, I sit on the board of a food manufacturer, and also serve on an nutrition innovation team with some of the smartest nutritionists in the industry. I assumed I knew everything there was about eating healthy. Having been in the pet industry for over 20 years, I've also lectured about the importance of a healthy diet for your pet. New research indicates that this concept of increased dietary fiber is even important for dogs and cats, the same principle applies to them. As you would do for yourself, feed your pets the best quality food you can afford. For people, we can make our own food easily and vary our consumption. For pets, it takes a more careful review of the foods on the market. Not all pet foods are equal, and not all provide the right levels of protein, carbs and fiber either. These days, I am taking better care of my own health by being more careful with what I eat, how much and also getting exercise every day. I read labels and nutrition facts in detail, and I calculate net carbohydrates to be sure I manage my diabetes. The cool thing is that while learning more for my own health, I have also become better informed and more educated about pet nutrition and how I can keep my pets healthier. My own education led me to pursue more information and facts about emerging data for dogs and cats.

Some day I'll write about some of the interesting new research about keeping pets healthy, but for now I wanted to share my own new year's commitment about staying healthy and managing my diabetes. If you are diabetic, take responsibility for your own health. Ask your doctor lots of questions and take control of your diet and exercise. If you are lucky enough not to have any health issues now, you can still make a big difference in your life my eating more fiber along with a healthy  diet. One day I'll write about all that in greater detail. Here is to your health!

A Bowl of Antioxidants & Health

One of the most important decisions one can make every day is what is consumed. Experts tell us that what we eat is equally important as what we don't eat. Fresh, whole foods, minimally processed- particularly dark colored vegetables and fruits are excellent. Processed, prepared foods laden with too much salt and sugars are bad. Everyone knows that, right? If I had one piece of advice to give, it would be to avoid things ready-to-eat in a package, and look for fresh foods. I've been trying to consume more berries. Deep, dark colors like blueberries, blackberries and strawberries are packed with antioxidants whose health benefits are numerous and well documented.

I am also a fan of dates. Living in Palm Springs, we grow all sorts of dates right here in the Coachella Valley, so its easy and inexpensive to buy dates. Dates are pretty good for you too. They are rich in potassium, calcium, sulfur, iron, phosphorus, copper, manganese and natural oils. Just one a day helps add to a balanced diet. Interestingly, dates are known to help with intestinal disorders, weight gain, heart problems, diarrhea, and relieve constipation too. Dates are not like prunes. I dislike prunes, but love dates. You can cook and bake with them, or eat them raw. I like to slice up dates and saute them with things like chicken or pork. I like them up for salads too. Lots of ways to enjoy dates and get the health benefits along the way.

So the next time you are thinking about what to snack on, go for a bowl of fresh mixed berries, and throw in some dates too. If you want to buy some dates grown here in the Palm Springs area, there is a local date farm called Shields  You can order dates online from their website. You can even follow them on Twitter @ShieldsDateGrdn (As always this is not a paid post, just me offering information).

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Healthy Eating Series: Organic Foods Can Make You Look Like This Too

It's already time for another edition of my Healthy Eating Series. Tradition dictates that I provide a little eye candy along with some sage advice on eating healthy. Readers of this blog may know that I am an advocate of Organic products. Organic foods do not contain contain pesticides, synthetic chemicals, genetically engineered ingredients, growth hormones or antibiotics. I can attest to the value of of healthy eating. Yes, that's right- just by eating Organic foods you can look like the guy in this photo too!

So start thinking about taking better care of yourself- be selective about what you put into your body when you eat.

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**FREE RECIPES** WOW, WHAT A DEAL!!!

Here are two decent recipes that I found from Mambo Sprouts. They have a great website with lots of ideas, recipes and information.
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Organic Carrot Gazpacho
Ingredients:

2 Tbsp organic olive oil

2 cloves garlic, sliced

2 (8 oz) ripe organic tomatoes, chopped

1 large organic green bell pepper, chopped

1 medium cucumber, peeled and chopped

1 (15.2 oz) bottle Odwalla organic carrot juice

3 Tbsp red-wine vinegar

Salt and ground black pepper to taste

1/2 cup garlic-flavored croutons

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Preparation:Because the Odwalla organic carrot juice is always chilled, this soup is ready to serve the moment you make it.Heat olive oil and garlic in a small saucepan over medium heat until garlic just starts to turn golden. Set aside 1/2 cup each tomatoes, pepper, and cucumber. Combine remaining tomatoes, pepper, and cucumber with the garlic mixture in a food processor or blender and puree. Stir in carrot juice, vinegar, salt, and pepper; divide among 4 chilled bowls and top with reserved tomatoes, pepper, and cucumber and the croutons. Preparation time: 20 minutes.

Serves 4

Nutritional information per serving: calories 298, fat 16g, cholesterol 1mg, carbohydrates 35g, fiber 5g, protein .8g, sugar 21g.

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Potato, Onion & Salsa Casserole
Ingredients:

1 jar SEEDS OF CHANGE™ Garlic and Cilantro Salsa, mild or spicy

2 Tbsp. olive oil or oil of choice

6 medium large potatoes, peeled and then sliced (slices should be uniformly thin)2 Tbsp. freshly chopped parsley

2 sweet onions thinly sliced

Salt and pepper, as desired

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Preparation:Oil a large baking dish or lasagna pan with oil. Place half of the potato slices over the bottom of the pan in an even layer. Top with half the onion slices. Sprinkle lightly with salt and pepper. Place another layer of potatoes over the onions and cover with half of the jar of Seeds of Change™ salsa and parsley. Repeat layers, finishing with salsa. Cover with aluminum foil and bake at 350°F for 45 minutes until potatoes are tender and cooked through. Sprinkle top with grated cheese and place under broiler, if desired.

Servings: 6 - 8

Nutritional information per serving: calories 91, fat 3g, protein 1g, fiber 1g, carbohydrate 11g, cholesterol 0mg.
-Rick Rockhill healthy eating series, organic foods, naked guy

Healthy Eating Series: Juicing For Life So You Can Look Like This Too

The last two weeks absorbed all of my energy, and I forgot to resume my new "Healthy Eating Series" posts. I can attest to the value of of healthy eating. Yes folks, that's right just by eating more fresh fruits and veggies you can look like the guy in this photo too.

Juicing and Smoothies are both a a great way to absorb the maximum nutrition and antioxidants from fruits and vegetables. It's easy to do, and the vitamins and minerals go straight into your bloodstream.

I found some great content at the Soy Quick website with all kinds of information, recipes and ideas for juicing and making fruit smoothies. If you have never juiced before, you should try to use simple combinations to begin. The best choices to start juicing are with are carrot and apple juice. Even if you don’t like carrots or apples to eat them, this is the gentlest juice for beginners. It does taste great, and they are both a sweet produce.

Juicing watermelons in the summertime is another great addition to the carrot/apple juice combination. Watermelons also work very well for liver cleansing. Good bases for vegetable juices include carrots, rutabagas, parsnips, or other such vegetables. These vegetables actually taste quite sweet when juiced. A great addition to green juices is to use a tomato base.

And now, my plug for Organic Produce

Certainly, fresh fruit is always best to use for juicing, as they carry the most vitamins. Organic fruits and vegetables are better than non-organics. This is because they don’t carry all of the preservatives and pesticides that other fruits and vegetables carry. If you’re not able to spend the money on organic foods, then just make sure that you wash your fruits and vegetables thoroughly with lukewarm soapy water. Here's another tip from the Quick Soy folks: You may scrub your non-organic carrots under cold water to remove the soil, but you should try to peel them to remove pesticides and fertilizers. So, if you want to look like this guy in the photo, eat more organic fruits and veggies. I'm sure it will work for you.

Easy recipes for Fruit Smoothies

Banana Shake
½ orange
½ papaya
1 banana
Orange twist for garnish Peel the orange and papaya, but leave the white pithy part on the orange. Juice together. Put the juice into a blender with a banana, add some ice if you’d like and blend until smooth. Garnish this tasty drink with an orange twist.

Tropical Smoothie

3 pineapple spears
½ papaya
1 kiwi Juice the pineapple spears and set aside. Peel the papaya and juice with the unpeeled kiwi. Put both juices into the blender with a cup of ice (add an ounce of rum if you’d like), blend and enjoy

-Rick Rockhill

Healthy Eating Series: Salads can make you can look like this too

In an effort to keep things interesting, I've decided to add a new bi-weekly feature to the blog. So today is the start of my new "Healthy Eating" series. The idea is to provide some eye candy along with a recipe for something healthy and good-for-you too.

Like most people from Palm Springs and San Diego, I try to spend as much time living outdoors. Salads are the perfect choice for lunch poolside or on the patio. Try this salad- I recommend buying organic vegetables, you'll be surprised how much more flavor they have.

MEDITERRANEAN CHOPPED SALAD
This is one of my favorite salads and is also good with grilled fish or chicken. Use fresh, organic ripe tomatoes, it provides some fiber and a healthy dose of vitamin C too. Prep Time: 20 minutes- Makes 4 servings, 3/4 cup each

2 medium organic tomatoes, seeded and diced
1 medium head organic romaine lettuce
1 cup diced seedless organic cucumber (1/4 medium)
1/4 cup chopped scallions
1/4 cup coarsely chopped fresh parsley
1/4 cup Kalamata olives, pitted and coarsely chopped
2 tablespoons extra-virgin organic olive oil
1 tablespoon white-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Combine tomatoes, cucumber, lettuce, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix. Serve within 1 hour.

NUTRITION INFORMATION: Per serving: 113 calories; 10 g fat (1 g sat, 8 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 1 g fiber; 328 mg sodium. Nutrition bonus: Vitamin C (40% daily value), Vitamin A (15% dv).0 Carbohydrate Servings

-Rick Rockhill