Trade a sugar-sweetened beverage for water, no-sugar-added juice

I participate in a Daily Challenge by Me and You Health. It is fun and thought provoking. I think that I live a very healthy life-style. This makes me think about what I do on a daily bases. Today’s challenge was: Trade a sugar-sweetened beverage for water, no-sugar added juice or skim or low-fat milk. I am going to divide this into 2 blog posts. (more…)

Cooking Short Grain Brown Rice for Blood Sugar Control

How do you cook short grain brown rice, you may ask?

Take 1 cup of short grain brown rice (organic is the best) and put it in a strainer. Rinse it. Put it in a pan with 2 cups of water and a pinch of good sea salt. Bring to a boil. Cover and put the flame on low for about 40-50 minutes, until the water is absorbed.

What do you do with the rice now that it is cooked? You will have plenty for several meals.

Try a stir fry? Do you have left over meat/fish? Saute onions, garlic, vegetables and the meat/fish. Add a cup of the cooked rice. You can add any seasoning that you like. Basil and oregano for Mediterranean taste or soy sauce for Oriental flavor.


Your health is in your hands and in your kitchen. If you want to be healthy and well, you must eat well. You are worth it.

Blessings, Mary Pat

Mary Pat FitzGibbons RN, MS

Look for my up coming book “Give Me Grains, Give Me Health” with co-author Theresa Delafield

Get a Handle on Your Blood Sugar

What do you think when you hear “hyperglycemia” (high blood sugar), or “hypoglycemia” (low blood sugar)? Do you think diabetes? Do you think insulin shots? Do you have a feeling with all of this?

Indeed, high and low blood sugars are associated with diabetics. However, it is a much bigger problem for many “non-diabeteics”  as well as diabetic, I believe.

The typical American diet is highly processed. That means all the good nutrients have been taken out of the food. Artificial partial nutrients are then added back. Also we add lots of refined sugars, salt, and questionable fats to the food to make it palatable.

If you are diabetic or on a diet, you are probably choosing foods that have artificial sweeteners. Artificial sweeteners will alter you blood sugars. Low fat foods tend to have more sugar to make them tasty.

What do you do to give yourself a shot at having steady blood sugar levels?

Eat whole grains. That is not “whole grain bread”. I am talking about short grain brown rice for starters. This rice grain is intact with all the nutrition and fiber that is intended for us to eat. Nothing is taken away and nothing is added. Pure and simple.

If you add a cup of cooked short grain brown rice to your daily meal plan, you will notice a steady energy that will sustain you for hours.

Blessings, Mary Pat

Mary Pat FitzGibbons RN, MS

Look for my upcoming book “Give Me Grains, Give Me Health” with co-auther Theresa Delafield


Body Beloved and Weight Loss

How are your New Years weight loss plans going? Have you given up? Are you down on yourself? Do you downright hate yourself when you eat?

You get more bees with honey than you do with vinegar. The point is, the more we chastise ourselves about our eating habits and our weight, the more we will eat and weight and struggle.

Nutritional support of our body-temple isn’t supposed to be a struggle. We are bombarded with images of THE “beautiful body” we SHOULD HAVE by Madison Ave advertisers. We are also lured into to eating unhealthy foods by the same advertising industry. Add the stress of job, family, problems and… BINGO!

Join my friend Isabelle Tierney, M.A., LMFT, BHSP for a FREE webinar on her Body Beloved program on Tues Feb 1st at 8pm EST.

 www.bodybelovedsolu <http://www.bodybelo vedsolution. com/>

<http://www.thehabit> www.thehabitexperts .com

You will love Isabelle and her approach to right and healthy weight.

Cheers! Mary Pat

Mary Pat FitzGibbons RN MS CVNS HTCPI BHSP

Mary Pat writes on healthy weight and other issues facing Baby Boomer Women.

Weight Loss and Teeth

If you want to lose weight you need to have good choppers. Good chopper ya say? Yep, you need good teeth.

Did you know that digestion starts in the mouth? You need your teeth to bite food as well as chewing and grinding the food. Food needs to be ground and mixed well with saliva.

If you don’t have good teeth, you can’t chew your food. If you can’t chew good healthy foods, you can’t be healthy.

No teeth or teeth in poor condition is related to obesity, heart disease, diabetes, cancers, and Alzheimer’s disease.

The Journal of Dental Researsch found that many dental problems can be signs of serious health complications.

The sugar and carbohydrates in food, known as “fermentable carbohydrates” are thought to be the cause says University of Washington School of Dentistry professor Philppe P. Hujoel, DDS PhD.

“Fermentable carbohydrates are found in drinks high in sugars like soda pop, fruit juices, presweetened teas and coffees. You can also find these carbs in snack foods like chips and processed grains like white bread.

The fermentation process goes like this. You eat/drink a high carbohydrate food. It is joined with bacteria in the mouth and produces acids. A mouth high in acids causes tooth decay and loss of teeth. Remember that processed foods often have lots of sugars and trans fats.

If you are having dental problems you are setting yourself up for some major health problems. Problems with your teeth set you up for cavities, bleeding gums, periodontal disease, obesity, diabetes, heart disease, cancers and Alzheimer’s disease.

Choose a diet that is healthy for your teeth. Choose whole foods. Have a wide variety of colors in your vegetables. Chose lean meats and fish. Eat fresh fruit instead of juice.  Limit sugars, simple carbohydrates, and trans fats.

Also take good care of your teeth. Brush twice a day. See a dentist twice a year. If you are short on money, find a dental clinic. Your health depends on the health of your mouth.

Remember to chew, chew, chew your food. Digestion starts in the mouth. Give your digestive system half a chance.

Healthy weight is about over all health. Let your healthy smile help.

Chose health. How? One healthy choice at a time.

Blessings, Mary Pat

Mary Pat FitzGibbons RN MS writes on weight loss and other health issues facing Baby Boomer Women today.