Safely Store Leftovers

Be sure to refrigerate or freeze leftovers within two hours or sooner after serving. Tending to leftovers within this time frame will keep perishable foods safe, otherwise you should throw the food away. Also, you can speed up the cooling time by storing your leftovers in a shallow dish.*

If you plan to eat leftovers within four days, store them in the fridge – if not, freeze them. Keep in mind that certain perishable leftovers have an even shorter shelf life, such as stuffing and gravy, which tend to last for only about two days.

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*http://www.cspinet.org/foodsafety/rules_leftover.html
Photo | Kathleen Franklin | Freezer Meals | Used under a Creative Commons Attribution License

Grill Safe and Avoid Cancer

Cooking meat at high temperatures on a grill can lead to the creation of two chemicals that are linked to certain cancers. High grilling temperatures cause meats to release compounds that form heterocyclic amines (HCAs), while the smoke created by fat drips on hot coals leads to the formation of polycyclic aromatic hydrocarbons (PAHs). These chemicals have been linked to the development of tumors in the cells of the breast, prostate, colon and lymph system.*

Avoid the dangers of grilling by flavoring meats with fresh marinades. Antioxidants (like those in basil, mint and sage) tend to block the formation of HCAs. Similarly, you might consider grilling fish or trimming the fat on meat to reduce the drips and smoke that lead to PAHs. Let’s grill safer this summer!

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*http://www.huffingtonpost.com/2013/05/24/does-grilling-cause-cance_n_3326194.html
Photo | Grilled meat and smoke | Deusxflorida (5204042 view thanks guys) | Creative Commons Attribution License

Prepare Your Pantry

When making the decision to lose weight, you have to do more than perfect your attitude – you have to prepare your environment too. A pantry and refrigerator filled with unhealthy junk food will warrant unwanted temptations no matter how determined you are. Prepare yourself for success by cleaning out your pantry and refrigerator and restock with healthier options like fruits and vegetables.*

The desire for snacks and treats can creep up when dieting. Prepare yourself with healthy options like keeping frozen grapes in your freezer; sweet grapes have an almost creamy consistency when frozen, yum!

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* http://ancestral-nutrition.com/kitchen-clean-out-7-steps-to-a-healthy-pantry-refrigerator/
Photo | “Kitchen Re-org 2010″ | Nickchick | Used under a Creative Commons Attribution Share-alike License

Watch Out for Sugar Labels

1028 copySugar is lurking in more forms than one! When reviewing food and juice labels, be aware of the other forms of sugar. For example, high fructose corn syrup, evaporated cane juice, fructose, glucose and dextrose are all sweeteners that if not watched carefully, could be detrimental to your healthy diet.*

If you really want to be sure of what you’re putting in your body, try to cook more at home or juice your own drinks in an effort to monitor your true intake. In other situations, opt for the healthiest, all-natural sweeteners available like agave or date sugar.

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*http://www.fitday.com/fitness-articles/nutrition/healthy-eating/top-5-healthiest-natural-sweeteners.html
Photo | Label | ©Lainee Richards

Quercetin for Allergy Relief

1022 copyThe inflammation that causes you to have an allergic reaction is caused by histamines. The antioxidant known as Quercetin not only lowers your inflammation, but actually stops cells from releasing histamines. Also, unlike typical allergy medications, Quercetin will not make you drowsy!*

Quercetin supplements come in both liquid and pill form. If you’re looking for a natural dose, reach for some citrus fruits, red apples, red onions, red grapes, blackberries or tea.

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*http://umm.edu/health/medical/altmed/supplement/quercetin
Photo | “Rote Trauben / Red Grapes” © Christian Schnettelker | Used under a Creative Commons Attribution License

Don’t Dine with Your Computer

1007Eating in front of a computer can cause you to pack on the pounds! A study conducted by the American Journal of Clinical Nutrition proved that those participants who ate lunch in front of a computer (while playing solitaire) reported not feeling satisfied, versus those that ate the same amount without distractions and who instead felt satisfied. Allowing yourself to concentrate on just your meal will help you gauge and appreciate the act of nourishment, and will help you stop reaching for additional calories throughout the day.*

Avoid distractions when you sit down and eat. Instead, concentrate on your food, chew slowly and take the time to appreciate tastes and textures to ensure that you take it all in.

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*http://www.dailymail.co.uk/health/article-1339074/Eating-lunch-office-desk-makes-hungrier-later.html
Photo | “Eating at the desk” | © Seth Werkheiser | Used under a Creative Commons Attribution Share-alike license

Amazing Health Benefits of Jicama

998Jicama is a white, starchy root that thrives in tropical regions. In addition to providing your salads with a tasty crunch, jicama can also provide your diet with healthy doses of Vitamin C, iron, calcium and phosphorus. The nutrients in jicama promote heart health and weight loss all while lowering your cholesterol and giving your immune system a boost.*

For a fresh salad idea, add one cup of equal parts: chopped mango, strawberry and jicama into a bowl. Squeeze three tablespoons of fresh lime juice and top with some freshly chopped cilantro. Gently mix all of the ingredients together, serve and enjoy!

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*http://www.huffingtonpost.com/2013/10/01/jicama-recipes_n_4018561.html
Photo | Hacking Jicama. | ©Ian Brown | Used under a Creative Commons Attribution License

Eat the Whole Cucumber

You may not think twice about peeling your cucumbers before you eat them, but maybe you wouldn’t if you realized the health benefits of eating the whole cucumber. A cucumber’s skin is filled with minerals (like magnesium and potassium) and it is also rich in fiber. Cucumbers also provide your body with much needed vitamin A, C and folic acid.*

To make your own hummus for a healthy accompaniment to your cucumber slices, use a 15 oz. can of garbanzo beans, three garlic cloves, two tablespoons of fresh lemon juice and a half a teaspoon of cumin. Smooth these ingredients in a food processor or blender, slice a whole cucumber, dip and enjoy!

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Dr. Kim

*http://healthyeating.sfgate.com/natural-benefits-fresh-cucumber-4905.html
Photo | Cucumber Halves | ©Richard North | Used under a Creative Commons Attribution License

Okra Lowers Blood Sugar

Kuwaiti-style okra with tomatoes
If you need help controlling your blood sugar levels, reach for some okra. Fiber-rich okra prevents the starches in your body from converting into glucose (sugar). Okra is also full of magnesium, vitamins, potassium, and zinc.

Glucose-regulating okra can be prepared by being steamed, sautéed, or grilled. Keep in mind that only one cup of okra packs about 8.2 grams of fiber. Enjoy!

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Dr. Kim

*http://healthland.time.com/2013/07/22/eat-this-now-okra/
Photo | Kuwaiti-style okra with tomatoes | ©Gloria Cabada-Leman | Used under a Creative Commons Attribution License

Apple Cider Vinegar for Diabetes

907Good news for people with diabetes, apple cider vinegar may be able to help keep blood sugar levels under control. One study showed that two tablespoons of ACV taken at night helped lower glucose levels by 6% the next morning. Another study proved that after eating a high carb meal, ACV kept blood sugar from spiking.*

Apple cider vinegar is highly acidic, so protect your esophagus by diluting your doses. Also, for best results, be sure to only ingest ACV that is organic, unfiltered and raw.

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Dr. Kim

*http://www.dlife.com/diabetes-food-and-fitness/diabetes-superfoods/special_nutrients/spoonful_of_vinegar
Photo | Apple Cider Vinegar | ©Andy Roberts | Used under a Creative Commons Attribution License