Five Basics to Balance Blood Sugar Levels

I have a love-hate relationship with sugar. Love the taste, hate the effects on my body. Maintaining blood sugar levels is always a concern for me because diabetes runs in my family. Type 2 diabetes, which accounts for 90 percent of cases globally, is characterized by insulin resistance and abnormal insulin secretion. While Type 1 diabetes is the most common chronic disease among children. Risk factors for Type 2 diabetes includes obesity, diet, stress, physical inactivity, family history, and even pregnancy-related determinants like gestational diabetes. So one thing that I absolutely do is just limit the amount of sugar that I have and try to go max-up my exercise by taking really long walks. If you have some of these risk factors, it is extremely important to indulge in foods that can assist you with regulating your sugar levels. Here are some of the foods that I enjoy and help me with doing just that:

 

Fenugreek

I came across fenugreek when I was searching for natural ingredients for a deep conditioner for my hair. Fenugreek is a great source of protein that prevents hair fall. But fenugreek is also great for moderating blood glucose levels. In fact, a 2001 study showed that fenugreek seeds improve glycemic control and decreases insulin resistance in mild type-2 diabetic patients. Fenugreek contains beta-carotene, vitamin C, thiamin, riboflavin, calcium, iron, and phosphorus. Additionally, this plant has phenolic compounds like naringenin and quercetin that have antioxidant activity. Further, fenugreek also has shown anti-inflammatory, hepatoprotective, and hypocholesterolemic properties. For example, some animal studies indicate that fenugreek may lower blood cholesterol levels. What’s more, a 2005 study showed that fenugreek may have a protective effect against breast cancer. I like to sprinkle a little fenugreek on a hearty cauliflower dish.

Cloves

As a young child, I remember how during the holiday season my Jamaican parents would almost always get a bottle of sorrel juice from someone as a gift. If you are familiar at all with this particular spicy drink, then you know that one of the main ingredients that adds some kick to it are cloves. Cloves have nutrients such as vitamin C, vitamin K, folate, niacin, pantothenic acid, magnesium, calcium, and manganese. In addition, cloves contain polyphenols such as gallic acid and other compounds like eugenol that have strong antioxidant properties. Some studies suggest that cloves may reduce blood sugar levels. For instance, a 2010 study found that cloves significantly decreased blood sugar levels, prevented oxidative stress tissue damage and cataract formation. Further, some research indicates that cloves show strong antimicrobial, antifungal, and antibacterial activity against certain types of bacteria. Further, cloves may be beneficial in preventing lung cancer and gastric ulcers, and reducing fevers.

 

 

Saffron

To me, saffron will always be synonymous with paella. Seasoned rice, onions, green peas, peppers, and veggie sausage—just heavenly! Saffron contains vitamin A, vitamin C, folate, niacin, riboflavin, potassium, calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. What makes saffron so special is a rare carotenoid called crocin that has antioxidant activity. And it has been reported that saffron has anti-hyperglycemic effects for diabetic patients. A 2011 study found that saffron reduced blood glucose levels and hemoglobin levels. Even more, saffron may be effective in treating other conditions such as preventing age-related macular degeneration, preventing neuron cell death, alleviating depression, soothing lumber pains associated with menstruation, and preventing skin tumors.

 

Mustard Greens

I love any type of sautéed greens so it’s always a treat when I get to enjoy a big ole plate of them. And mustard greens definitely fit that bill. Mustard greens have nutrients like vitamin C, beta-carotene, thiamin, riboflavin, niacin, calcium, iron, magnesium, and zinc. In addition, mustard greens contain antioxidant flavonoids such as isorhamnetin and glucosinolates that prevent cancer. Further, mustard greens have compounds that have shown anti-inflammatory and antimicrobial properties. More so, mustard greens are a potent antidiabetic. For instance, a 2013 study found that mustard greens had a antihyperglycemic effect and may reverse anxious behavorial symptoms that may be associated with diabetes. And a 2002 study showed that mustard leaf may protect against diabetic oxidative stress. Additionally, mustard greens have an antitumor effect by reducing the incidence of colon tumor. I think the taste of chickpeas and mustard greens is a great way to kick off a fall evening.

 

Cinnamon

When I think of cinnamon, I think Indian summers where it’s warm but muggy. I know weird, right?! But to me, cinnamon means warm snickerdoodles that usher in that change from summer to fall. Cinnamon has calcium, magnesium, phosphorus, iron, potassium, and copper. This spice has antioxidants like caffeic acid that have anti-inflammatory, antiviral, antiallergenic, and antiproliferative activity. Some studies suggest that cinnamon may also improve blood glucose levels and lipid levels. For example, a 2003 study found that cinnamon may lower low-density lipoprotein cholesterol, serum glucose, and triglyceride for people with Type 2 diabetes. Moreover, cinnamon may protect against gastric ulcers and certain types of cancers like leukemia. I like to enjoy a cool refreshing cinnamon-fig smoothie when the mood strikes.

 

So those of some of the foods that I like to eat to maintain blood glucose levels. What do you enjoy?

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Five Ways to Conquer Constipation

Time for a little embarrassment: a couple of days ago, I had a tiny bout with constipation. I ate a plate of wheat pasta and I was a little backed up for a couple of hours, if you catch my drift 😉. Eventually, things started flowing again but it definitely made me realize how easily constipation can hit anyone. It reminded me of an incident years ago where a family member in his pre-teens didn’t make a bowel movement for almost a week! Of course, he was eventually taken to his local doctor who prescribed a powerful laxative.

Bear with me, because I’m about to go there with my nastiness. Constipation may be categorized by infrequent bowel movements (typically fewer than three times a week), by the size or firmness of the stools, excessive straining, the sense of incomplete evacuation, excessive time on the toilet or unsuccessful defecation. It is usually seen as a benign and treatable condition. But some people may be afflicted with chronic constipation, which can span at least 12-week period. If you think that you may have chronic constipation, please, please seek a physician.

Causes of constipation include a diet that lacks fiber and liquids, lack of exercise, or a side effect of medications such as antihistamines, antidepressants, iron salts, sedatives, or opiates. It has been reported that constipation accounts for more than 2.5 million visits annually in the United States and it adds tremendously to health care financial burden with a cost of $2757 for diagnostic work up per patient and $3362 per treated child per year. Typical treatment for the condition involves lifestyle modifications (i.e. adding the exercise, fiber, and fluids), possibly switching medications to ones that don’t have an adverse effect, and over-the-counter or prescription laxatives.

When it comes to mild constipation, I like to bulk up on fiber-rich foods like brown rice and apples. Please note that drier foods tend to have higher fiber content such as legumes, dried fruits, and whole-grain cereals. Also, some clinical trials suggest that probiotics may be beneficial in treating this condition. Here are some other foods that may help:

 

Pears

So when I had my wheat pasta episode that I referenced above, I did eat some leftover pears to help my system along—and it absolutely freaking worked. My husband and my son are both diehard pear fans, so we always stock up on them at the supermarket. What I love about pears is that they’re not overly sweet and very digestible. One of the best snacks is pear slices with vegan cheese. DIVINE! Pears are a great source of dietary fiber that promotes regularity and it contains nutrients such as vitamins A, vitamin C, thiamin, riboflavin, potassium, phosphorus, magnesium, and calcium. The fruit is an anti-inflammatory and antioxidant because of phytochemicals like caffeic acid and chlorogenic acid, which works to lower cholesterol levels (keep in mind that most of the antioxidants are in the peel). But don’t eat too much because pears contain sorbitol, a sugar alcohol, that may cause side effects such as tooth decay, nausea, or stomach cramps. I like to add pears to my weekend breakfasts or with my lunch for a sweet pick-me-up, but now and again, it’s nice to do decadent dessert like a pear oatmeal crisp. Yum!

 

 

 

Green Peas

As a twentysomething who was just beginning to prepare meals for myself, I used to make simple dishes like green peas and rice with a light butter sauce. It wasn’t fancy but it was scrumptious! Green peas are high in dietary fiber, protein, and folate. In addition, these legumes have beta-carotene, potassium, selenium, magnesium, calcium, copper, iron, and zinc. Peas contain antioxidant flavonoids such as quercetin and apigenin, and carotenoids like lutein that have anticarcinogenic activity. A number of clinical studies show that peas, like other legumes, may be effective in the treatment of cardiovascular and gastrointestinal conditions. For example, a 2008 prospective study found that high legume intake like green peas was associated with a reduced risk of diabetes in Chinese women. And legume consumption may regulate glycemic levels and prevent insulin resistance for diabetic individuals. Though, I enjoy my simple meals with green peas, sometimes I need to do something different like a veggie samosa with green peas as the star ingredient.

 

 

Prunes

Prunes are probably one of the best antidotes to constipation. Unfortunately, I found that out accidentally. When I was about ten years old or so, I found some prunes in the refrigerator. They looked like raisins, so I ate a few. Let’s just say that irregularity wasn’t an issue ☹. Since then, I have enjoyed the chewy taste of prunes mixed in various recipes, sparingly, of course. Prunes contain soluble fiber, vitamin A, vitamin K, B vitamins like thiamin, riboflavin, and pantothenic acid, and minerals such as potassium, calcium, phosphorus, iron, and magnesium. It has been reported that prunes have the highest antioxidant capacity among dried fruits due to the presence of phenolic acids like chlorogenic acid. Prunes have also shown anticarcinogenic, antihyperglycemic, anti-hyperlipidemic, antihypertensive, hepatoprotective activity. Prunes are a powerful weapon against constipation because they contain oxyphenisatin, a contact laxative. What’s more, high sorbitol levels and that chlorogenic acid also contribute to those properties. In fact, a 2007 study found that daily ingestion of prune juice promoted a mild laxative effect. And prune intake has been beneficial in treating other conditions. A 2006 study found that prunes may be protective against colon cancer. Some animal studies suggest that prune supplementation may prevent atherosclerosis by lowering lipid and lipoprotein levels, maintaining blood pressure levels, and preventing age-related cognitive deficits. Some research indicates that prune supplementation may prevent or reverse bone loss. So it turns out that prunes have it all! I like to add prunes to protein balls for an afternoon snack.

 

 

 

Cabbage

I inherited a love of cabbage from my mother. She used to stir-fry jullienned cabbage with different veggies like broccoli and carrots with palmfuls of chopped garlic (I’m a garlic fiend too but that’s another story). I was always surprised at how fresh and delicious it was despite just a few ingredients. As an adult, I load my fridge with sauerkraut—I love my fermented vegetables y’all. But cabbage is also great at combating constipation. Cabbage is loaded with dietary fiber and it has protein, carbohydrates, vitamin A, vitamin C, calcium, magnesium, iron, copper, manganese, and zinc. This plant contains antioxidant flavonoids such as kaempferol and quercetin, as well as glucosinolates, anticarcinogenic nutrients. In addition, some varieties of cabbage like red cabbage contain anthocyanin pigments that are antioxidant, anti-inflammatory, and have a protective effect against many diseases. Some research indicates that glucosinolates may prevent the risk of prostate cancer, breast cancer, colon cancer, and bladder cancer. Some animal studies have shown that red cabbage extract may reduce blood glucose levels, restore renal function, and body weight loss for diabetic patients. Further, some evidence suggests that cabbage juice may heal gastric ulcers. Cole slaw is a great way to kick off the last official weekend of summer.

 

 

Figs

I honestly don’t have a lot of experience with figs. There was a beautiful fig tree in the backyard of my father’s house but he cut it down because no one ate anything from it. Looking back, what a waste! Figs have a chewy and luscious skin that is chock-full of sweet, crunchy seeds. Figs are also a powerhouse when it comes to controlling constipation because it is one of the highest plant sources for fiber. But the fruit also has thiamin, riboflavin, vitamin K, calcium, manganese, copper, magnesium, and potassium and dried figs are high in iron. Figs have strong antioxidant activity due to carotenoids such as lycopene, beta-carotene, and lutein. Furthermore, the fruit has shown anti-inflammatory, anticarcinogenic, hepatoprotective, hypoglycemic, hyperlipidemic, and antimicrobial activities. A 2010 study showed that fig fruit supplementation improved symptoms in patients suffering from functional constipation. Additionally, some animal studies found that fig fruit and leaves may improve diabetic complications including kidney and liver function and improve blood sugar levels. And it has been reported that other parts of the fig plant including the latex may suppress the growth of cancerous cells including stomach cancer cells. A frothy almond milk shake blended with figs is the perfect after dinner treat.

 

 

These are my ways to wallop constipation—what does it for you?

Five Foods to Fight Water Retention

For the past few weeks, we have been spending our summer weekends at local parks. #cheapcomfythrills Last week, while we were wading into the ocean water, my husband complained about a swollen ankle. Occasionally, my husband will retain water in his legs or ankles. He usually wears a compression hose on his leg for a couple of days and that seems to alleviate the symptoms. Fluid retention may accompany many conditions such as sleep apnea (like my hubbie), hypertension, renal disease, pregnancy, and menstruation. In fact, as a teenager, I had plenty of bloating during that visit from Aunt Flo. One of the best ways to deal with water retention is to cut back on salty foods. Several studies have linked high sodium intake to fluid retention. Also, believe it or not, body position can affect that salt/water balance in the body. For example, a 1981 study found that women who sat for prolonged periods of time (about eight hours a day) experienced leg swelling that was reduced with intermittent leg exercise. And a 1997 study showed that exercises like knee-bending, which uses the thigh and calf muscle, may prevent lower leg swelling. In addition, diuretics like fennel have been shown to be useful in reducing fluid retention. Here are some other foods that I munch on to manage water retention:

Arugula

Arugula used to be one of my favorite leaves when it came to salads. It has a crisp but light peppery taste that is not too distracting from salad toppings (e.g. avocado, tomatoes, chickpeas, cucumbers). But as I expanded my palate to other leaves like kale and spinach, I gradually veered away from this leaf. Every now and then, I like to indulge my arugula cravings. Arugula or rocket salad contains vitamin C and beta-carotene, and minerals such as calcium, potassium, sulfur, and iron. This veggie, like its relatives cauliflower and broccoli, has sulfur-containing anticancer nutrients glucosinolates  and antioxidant flavonoids like kaempferol. What’s more, it has been reported that arugula has shown diuretic activity, which will definitely work with that extra water weight. Additionally, a 2009 study found that arugula may reduce gastric lesions and some research indicates that arugula may improve hyperglycemia, lipid profiles, inflammatory skin diseases like psoriasis and inhibit the growth of cancer cells such as colon and lung cancer. I love to toss arugula in salads but I wanted to try something a little different with a breakfast crostini.

Cranberries

Who doesn’t love cranberries?! Seriously, I want to know so I can unfriend that person 😊. I put cranberries on chickpea salads, wild rice, sweet potatoes, and a plethora of other amazing dishes. And so should you. Cranberries have vitamin C and E, fiber, potassium, selenium, and eye-boosting nutrients such as lutein and zeaxanthin. This fruit is rich in phytonutrients such as anthocyanins that are responsible for its pigment and that are associated with anti-inflammatory and anti-allergic properties. Cranberries have shown diuretic activity and some evidence supports its effectiveness in other conditions as well. For instance, some clinical trials have shown that cranberry juice consumption is associated with reduced risk of recurrent urinary tract infections (so the rumors are true ladies). Furthermore, a number of studies suggest that cranberries may lower low-density lipoprotein cholesterol, improve insulin sensitivity, and lower blood glucose levels. Since fall is just around the corner, why not start the season with a luscious cranberry sauce?

Leeks

The first time I tried leeks was an unpleasant experience. Why? Leeks are sandy, I repeat leeks are frigging sandy. But once the sand was gone, I loved it. The taste was reminiscent of onions but slightly different. Perfect for that rich pumpkin bisque or hearty pasta dish. Leeks contain nutrients such as vitamin C, vitamin A, B vitamins like thiamin and riboflavin, manganese, phosphorus, calcium, and potassium. Leeks are a great source of glucosinolates and antioxidant flavonoids like quercetin that have shown antibacterial and antitumor activity. This relative of the onion family is a diuretic with laxative and anti-arthritic properties. And some research shows that allium vegetables like leeks may reduce the risk of prostate and gastric cancer. Some evidence suggests that the calcium in leeks may have blood-clotting abilities and the polysaccharides in leeks may enhance the immune system. More so, a 2006 study found that leeks decreased low-density lipoprotein cholesterol. Creamy pumpkin bisque accented with roasted leeks is right on point for a cool evening meal.

Parsley

Parsley is a true staple in many of my dishes. When I’m making a meal and I want to add something extra to make it pop, I almost always reach for parsley (and garlic but that’s another story). This herb is a good source of beta-carotene, vitamin C, vitamin E, thiamin, riboflavin, folate, calcium, and iron. Parsley is loaded with antioxidants like apigenin that are antibacterial and anticarcinogenic. But parsley is also a powerful diuretic. A 2002 animal study shows that parsley extract significantly increased urine flow rate. Additionally, parsley has been effective in reducing the risk of peptic ulcers, decreasing blood glucose levels, regulating blood pressure levels, and improving testosterone and sperm count levels. Parsley leaves make a great base for a tasty chimichurri.

Dandelion

I’ve been wanting to try dandelion leaves for a while now ever since another blogger recommended them to me regarding cold remedies. Dandelion has a sharp bitter tone that goes well with lemon or smoked vegan cheese. Think arugula but with a more pronounced taste. Please take into account that, like leeks, dandelion leaves are incredibly gritty. I recommend that you let them sit in bowl of warm water for a couple of minutes before dealing with them. But when you do—so good! Dandelion has vitamin C and D, beta-carotene, and B vitamins like thiamin, riboflavin, and pantothenic acid. This vegetable is an excellent source of potassium and other minerals such as choline, zinc, manganese, iron, magnesium, copper, and phosphorus. In fact, it has been reported that the high potassium content may be responsible for dandelion’s diuretic activity. This plant also has antioxidant phenolic compounds such as hydroxycinnamic acids and it is an anti-inflammatory and a choleretic. Dandelion may be effective in treating various other conditions. For instance, a 2005 study found that dandelion may have a protective effect against acute pancreatitis. Further, dandelion consumption may improve gastric ulcers, constipation and diarrhea in chronic colitis patients, hepatitis infections, and immune function. Please note that there have been some reports of contact dermatitis with dandelion, so practice caution if needed (i.e. again, wash the heck out of it). I like to add sauteed dandelion to a pasta dish like this one. Hope you do the same!

So these are some foods I use to wash away that water weight. What are the foods that help you?

Six Soothers for Sore Gums and Strengthening Teeth

Summertime means cool, refreshing treats like ice cream sundaes piled high with cherries and bananas or sorbet slushies that are frothy and spilling off the sides of your glass. Heaven! But too much of that sugary goodness can do some damage to your teeth and gums. My husband Brian has had a lot of problems with his teeth this year. Let’s just say the words “root canal” were mentioned at one point. Blessedly, he didn’t have to go that route. Growing up, I remember my mother would frequently visit the dentist because of sore gums. Red, bleeding, or inflamed gums is usually a telltale sign of gingivitis and periodontitis, which can be associated with other conditions such as cardiovascular disease, diabetes, and poor wound healing. Gingivitis is caused by plaque forming on the teeth that then irritates the gums. The longer the plaque sits, the more irritated the gums become. The gums can start bleeding even with gentle brushing. Periodontitis occurs when the untreated gingivitis eventually loosens the tooth from the gums and results in tooth loss. Treatment of periodontitis includes good oral hygiene and professional dental care. I repeat, professional dental care. So if you are suffering from these conditions or other oral care issues, don’t be a hero and sit there with your teeth jacked up–seek out a physician pronto.

According to the World Health Organization, oral disease are the fourth most expensive disease to treat. Risk factors to oral diseases include: smoking, alcohol, behaviors that cause injuries, stress, diet, and dirt (hygiene). Natural anti-inflammatories like curcumin (turmeric) and antimicrobials like tea tree oil can help in treating some periodontal issues. But prevention is key. Start by limiting your consumption of sugars and boosting your intake of fruits and veggies. Okay preach session over.

Other foods I like to add to my arsenal to keep tooth decay at bay are:

Watercress

Watercress is kind of new to my menu. I saw it at the market and decided what the hell, let’s do it. And I’m glad I did. Watercress has a sharp undertone that could easily replace boring lettuce in any sandwich or bring a peppery note to soups and pasta. This Brassicaceae veggie is usually found in cool, running water along the banks of rivers, ditches, and streams (so wash it well because it can have a little dirt y’all). Like its close relatives broccoli and cauliflower, watercress is high in similar nutrients such as vitamins C, E, and K, folic acid, calcium, iron, and iodine. It is also rich in the carotenoids lutein and beta-carotene. Most importantly, watercress is full of isothiocyanates, one of the products of glucosinolates, plant compounds that are known for their cancer-fighting properties. Isothiocyanates activate detoxification enzymes and suppress cancer-promoting enzymes in the body. Some studies have shown that isothiocyanates have reduced the risk of lung cancer and have prevented tumors in other parts of the body such as the liver, pancreas, colon, bladder, and mammary gland (breast). What’s more, it has been reported that watercress supplementation reduced DNA damage that may lead to elevated cancer risk and increased antioxidant concentration of lutein and beta-carotene in adults. In addition, some animal studies suggest that watercress extract may promote the healing of mouth lesions. I like to toss watercress on my pasta for an extra kick of flavor.

Tulsi

By now, you guys have guessed that Mama likes her tea 😉. So I am always looking for any excuse whatsoever to try a new herbal blend. But tulsi is special guys. This adaptogen herb is an antioxidant that contains vitamin A and C, calcium, zinc, and iron. Some animal studies indicate that tulsi may lower blood sugar levels, may promote the healing of keloid and hypertropic scars, and has cardioprotective and gastroprotective effects. Please note that tulsi has also shown antifertility effects as well, so if you have interests in those areas, do abstain. And some evidence suggests that tulsi may exhibit antimicrobial activity against certain types of periodontal bacteria that may cause dental caries. Every now and then, I like to start my morning off with a cup of tulsi to help ease me right into the rigors of the day.

 

Sage

Sage is usually one of my favorite winter spices. I like to add it to my stuffing and really creamy soups like butternut squash or pumpkin. Sage is a strong antioxidant herb that is similar in composition to rosemary because it contains phenolic compounds like rosmarinic acid and carnosic acid. But sage drop kicks rosemary in the antioxidant department because it has additional flavonoids and phenolic acids like sagecoumarin that show moderate antioxidant activity. Some studies have shown that sage extract has anti-inflammatory effects that promote the healing of gingivitis.

 

Strawberries

Who doesn’t love strawberries? Strawberries are probably the only berry I remember having as a child because every member of my family loved it compared to other types of berries. I think that strawberry was my favorite flavor too but that might be because I wasn’t used to other flavors. Yep, poor deprived me but I will save that for another time 😊. Anywho, strawberries are a mega star when it comes to vitamin C content and it is also a good source of vitamin B6, folate, vitamin K, A, and E. It contains minerals such as potassium, iodine, magnesium, copper, iron, and phosphorus. And while vitamin C deficiency doesn’t cause oral conditions like periodontitis, lack of this nutrient can negatively affect collagen synthesis and wound healing needed to avoid such conditions. For example, regeneration of collagen allows the tooth to remain attached to the gums. So pile on those strawberries! I like to have my berries as the main feature of my breakfast bowl.

 

Green tea

I cannot describe in words my love of green tea. It is my go-to boo, my number one stunner, just everything. #mamalovestea Do not mess with me and my green tea. I have written about the benefits of green tea here. Here’s a short recap: green tea is rich in antioxidants such as catechins, which are polyphenols that have anti-inflammatory, antibacterial, antimutagenic, and antidiabetic properties. Green tea contains vitamins B, C, and E and minerals such as calcium, magnesium, iron, zinc, copper, and selenium. Several studies have shown that green tea is effective in inhibiting the growth of certain periodontal bacteria and treating factors associated with periodontitis such as bleeding and tooth attachment loss. Y’all know that anytime is a green tea time with me, don’t need a reason at all!

 

Aloe Vera

Aloe vera is one of the best healing plants around. As a teenager, I remember snipping off part of the aloe vera leaf, then cutting it open and placing it on my red, itchy rash. I still use aloe vera gel on my acne breakouts, dark spots, and even occasionally on my hair. It’s not the miracle plant for nothing, folks. Aloe vera has vitamins A, C, E, B vitamins like folic acid, and choline. It also has minerals such as calcium, iron, magnesium, manganese, potassium, and zinc. What makes aloe vera unique is that it contains 75 active constituents including glycoproteins, polysaccharides, and anthraquinones that, either acting alone or synergistically, may have anti-inflammatory, immunomodulatory, and wound-healing effects (when applied topically). Aloe sap and aloe gel are sometimes confused. The gel is the mucilage found within the center of the leaf. The gel contains no anthraquinones, which are responsible for the laxative effect of the plant. Aloe vera’s wound-healing and anti-inflammatory properties have been widely reported and extensively studied. There is some evidence that indicates that aloe vera may be effective as a treatment for oral diseases such as gingivitis and oral lichen planus. But results are mixed. Some studies suggest a delay of wound healing, while others show that it promotes wound healing. WTF?! Here’s why: aloe vera gel varies based on the type of aloe and other factors such as climate, region, and processing method. So you won’t know unless you try it for yourself and see if it works. I like this brand when I can’t get the actual leaf.

That’s my list for foods that amp up strong gums and teeth. What works for you?

Five Foods to Maximize Memory

It’s been even more freaking hectic than usual. #ughh The school year has ended for my son and summer camp is on and poppin’ without barely a break in between. As a WAHM, this tremendously jacks up my routine but in a good way. It means that I push myself beyond my usual comfort zone to remember things that ultimately benefit my family like remembering new faces and names of camp personnel and different pick up/drop off times. So guess what else gets jacked up? Yep, my memory. Remembering little things like whether or not I brushed my teeth before going to bed becomes an issue when trying to balance other items on my agenda. I generally have a decent memory when it comes to the important things (okay I do have this thing when it comes to music where I can’t remember a song title or lyric to save my life but that’s another story for another day 😊).

 

One of the best things that you can do to boost your memory is eat choline-rich foods. Choline is a nutrient that plays a vital role in the development of the brain, particularly the memory center or hippocampus. Choline is the precursor to the neurotransmitter acetylcholine, which is responsible for memory. Lack of acetylcholine means declining memory. Please note that expecting moms are very vulnerable to this deficiency because pregnancy and lactation may deplete choline reserves. Adults may be susceptible to memory decline as they age. Choline can be kind of tricky for vegans because animal sources tend to outnumber plant-based ones with this nutrient. But there are some foods like wheat germ, wheat bran, and quinoa that are great sources to satisfy your choline requirement. In addition, you should increase your fruit antioxidants to scavenge for those damaging free radicals that may lead to conditions that affect memory. There is much evidence to suggest that fruit flavonoids promote beneficial effects on memory and learning by promoting cerebral blood flow. More brain flow means optimal brain function. Here are some of the memory foods that I like:

 

Apples

Apples are loaded with antioxidants. In fact, it has been reported that when compared with other fruits consumed in the United States, apples had the second highest level of antioxidants after cranberries. This means a decreased risk of chronic diseases that may screw with your memory. Some studies have linked apple consumption with a reduced risk of lung cancer, Type II diabetes, and cardiovascular disease. But before you start slicing up that McIntosh or Granny Smith, please note that the peel has the highest level of antioxidants. Apples also contain a plethora of phytochemicals or beneficial chemical compounds such as catechin and quercetin. Quercetin may be effective in improving spatial learning and memory deficits. I like to have cooked apples with a dash of cinnamon (a great stimulant) every now and then with my dinner or dessert.

 

 

Blueberries

Blueberries are another huge fruit in the world of antioxidants. That antioxidant punch may come from anthocyanins that give the fruit its blue pigment. Blueberries have phytochemicals such as folic acid, vitamins A and C, carotenoids, and dietary fiber. Some studies suggest that blueberry consumption may decrease the effects of age-related memory loss and may halt deficits in spatial working memory. In addition, a 2010 study found that blueberry supplementation decreased depressive symptoms in older adults who suffered from memory changes. I have blueberries in salads, chia pudding, smoothies, but it’s summertime so I want blueberries on my ice cream y’all! BTW, I like this ice cream a helluva lot right now.

 

Cauliflower

Cauliflower was always second best for me compared to broccoli. It seemed like bland runner-up to other veggies. When I became a vegan, I found out that cauliflower could be exciting. You can make cauliflower hot wings—MADNESS! Soooo good!!! Cauliflower, like other brassica vegetables, contains carotenes, vitamin C, folic acid, calcium, and iron. And it has glucosinolates, plant metabolites that can protect against cancer. Most importantly, cauliflower contains memory-enhancing choline. Half a cup of cooked/boiled cauliflower can supply 24mg per serving of choline. So don’t be afraid to cram on this cruciferous veggie!

 

Edamame (soybeans)

I have talked about my fan fair with certain types of soy like tempeh here. Soy is a top plant-based protein that contains all the essential amino acids to maintain and build muscle. Some research has shown that soybeans may have potential for cancer prevention because of the high content of genistein, one of its isoflavones. But soybeans are also a high-choline food. Some animal studies have shown that soy isoflavones may reduce memory deficits and may have a positive influence on spatial memory tasks. What is great about edamame is that they are immature soybeans that have more protein and vitamins than regular soybeans. Edamame contains vitamins B1 and B2, calcium, and phosphorus. I love to snack on edamame as an appetizer when we go out to restaurants because of the light, mild taste never overwhelms the rest of the meal. I like to eat this brand at home.

Rosemary

Rosemary is the ultimate brain booster. I talked about how rosemary may help improve your focus here. Rosemary has antioxidant polyphenols such as rosmarinic acid that also has antiviral and antibacterial properties. It has been reported that rosmarinic acid may be a therapeutic agent for Alzheimer’s disease. Other compounds found in rosemary such as carnosic acid have anti-inflammatory and antitumor effects. And some evidence suggests that rosemary may serve as an antidepressant. Some animal studies indicate that rosemary may improve short and long-term memory processes. In fact, a 2012 study showed that rosemary had a positive effect on memory speed for older adults. Fresh rosemary is killa’ on top of potatoes but when that’s not available, dried rosemary can be a refreshing addition as well.

 

Those are the foods I use to fight memory loss, what foods fuel your memory?