Xylose, Xylitol, Xanthan gum

 

Xylose is a crystalline aldose sugar that is not fermentable with ordinary yeasts and occurs especially as a constituent of xylans from which it is obtained by hydrolysis.

Flaxseed and chia seed polysaccharides are heterogeneous mixtures of various sugars including xylose and glucose.

—Liz Roth-Johnson, Discover Magazine, 30 Apr. 2013

Xylitol is a crystalline alcohol that is a derivative of xylose, is obtained especially from birch bark, and is used as a sweetener.

Sugar alcohols, including mannitol, sorbitol, and xylitol, are sweeteners in many sugar-free products.

—Amanda MacMillan, Health, 24 Mar. 2024

Xanthan gum is a polysaccharide that is produced by fermentation of carbohydrates by a gram-negative bacterium (Xanthomonas campestris) and is a thickening and suspending agent used especially in pharmaceuticals and prepared foods.

Yeah, here are some food related "X" words. What can you come up with for "X"?

Water

 

NEWSTART

Because the body is 70% water, keeping well hydrated and knowing what and when to drink are essential to health. Hydrotherapy (water applied externally to the body), followed by massage, enhances the circulation and immune system in wonderful ways.

What can ease arthritis symptoms, aid digestion, improve blood pressure and maximize the impact of oxygen and nutrients in your blood? Learn how something as simple as water works to improve health. 

One thing I always try to do is drink water throughout the day. I still don't think I drink enough, but I'm working on it. I have the habit of drinking a pint of warm/hot water first thing in the morning.

My daughter recently introduced me to a self-care app that I am using to help me remember to drink water at specific times throughout the day. I use it to remind me of other tasks as well. Even though I am "old" I still find it fun to use. Check out Finch. Use my invite code NDKCVSTHFQ once you get the app. https://app.befinch.com/invite/isg2 

Learn more through NEWSTART NOW

Vegetables and Vitamins

 

We all know adequate doses of various vitamins are important. We also know that eating vegetables assists in consuming those vitamins.

The dictionary says: 

noun

plural noun: vitamins

any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

"most people can get all the vitamins they need from a healthy diet"

Sometimes it's necessary to take vitamins in pill form, if one doesn't get the proper quantity through one's diet.

Top 10 Essential Vitamins and Minerals

1. Vitamin A
2. Vitamin B
3. Vitamin C
4. Vitamin D
5. Vitamin E
6. Vitamin K
7. Calcium
8. Iron
9. Magnesium
10. Zinc

(source: Good Neighbor Script)

A rainbow of vegetables should be eaten regularly. Often, green vegetables seem to be the most frequently avoided, but they are literally a gold mine of nutrients and phytochemicals. 

Benefits of green vegetables:

• Reduced risk of chronic diseases
• Cardiovascular protection
• Inflammation fighters
• Diabetes protection
• Bone protection and more
• Source of calcium and iron
• Pigments fight for us
• Cancer fighting activities

It's advisable to enjoy at least one serving of green veggies a day for good health.

Un-meatballs

 

I haven't made this un-meatballs in quite awhile. I made them often when the kids were young. I haven't "veganized" this recipe yet, either. It shouldn't be hard to do, though.

1 1/2 c. whole wheat bread crumbs

1/2 c. shredded cheddar cheese (could use vegan cheese instead)

1/2 c. chopped walnuts

4 to 6 eggs, beaten (could use equivalent in egg replacer)

1/2 c. chopped onion

1 clove garlic, minced

1/2 tsp. salt

Oil for browning

 

Combine bread crumbs, grated cheese, walnuts, eggs, onion, garlic and salt in bowl; knead to mix well. Shape by tablespoons into balls. Brown meatballs in oil in skillet; drain. Place in 2-quart casserole dish, top with spaghetti sauce. Bake at 375 for 30 minutes. Top with 1/2 cup grated cheese. bake for 10 minutes longer. May freeze and reheat. 

Yield: 6 servings

I hope you enjoy. I received a copy of this recipe from a LaLeche League meeting I attended, way back when my oldest was a baby. Enjoy!

Trust and Temperence

NEWSTART

Using good things moderately and avoiding the bad is obviously wise, yet often hard to practice. Temperance can be neither bought nor earned, but is rather an important gift of God, a “fruit of the Spirit” (Galatians 5:22, 23). Moderation in all things is a thread woven throughout the fabric of NEWSTART Lifestyle programs.

Directly linked to physical health (Proverbs 3:5-6), trust in God is a gift leading to right choices.

Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths. Proverbs 3:5,6, KJV

Sunlight

 

NEWSTART

The sun is the established energy source ordained by God to sustain the cycle of life for plants and animals. Sunlight is supremely important for the body’s metabolism and hormonal balance. Hey, it's good to live in The Sunshine State!

NEWSTART NOW

Rest

 

NEWSTART

Today we'll talk about rest. Restoration requires rest because sleep allows the body to renew itself. Many types of rest are important for health, but the sweetest rest follows labor. “Early to bed and early to rise” is a vital NEWSTART principle, and a healthy lifestyle makes this principle easier to maintain.

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Quick and Easy Chili

 

3 c. cooked kidney or pinto beans

3 c. tomato sauce

2-3 Tbsp. chili seasoning

Put all ingredients into pot and stir together. Simmer for 30=45 minutes to blend flavors. Beans should be salt free.

Yield: 5 1/2 cups

Chili Seasoning

1/4 c. paprika

1/4 c. cumin

1 1/2 Tbs. Italian seasoning

1 1/2 Tbs. oregano

3 Tbs. garlic powder

1 Tbs. turmeric

Blend all ingredients on high until fine, stopping blender 2-3 tims to stir. Store in airtight container.

Yield: 3/4 c.

Italian Seasoning

1 Tbs. basil

1 Tbs. oregano

1 Tbs. marjoram or sage

1 Tbs. thyme

1 Tbs. rosemary

1 Tbs. savory

Mix together. Store in airtight container. Do not use ground herbs. If you're missing an herb or two, don't let that discourage you. Just use what you have.

Yield: 6 Tbs.

Pot O' Lentils

 

2 c. uncooked lentils

1 chopped onion

1 chopped carrot

1/2 c. chopped celery

1/4 c. chopped green pepper

1 can tomato soup or past

1 Tbsp. molasses

1/2 tsp. oregano

1/2 tsp. margarine

1 tsp. curry (optional)

1 pkg. George Washington Broth/vegan bouillon

1 tsp. salt

Smokene to taste

Cook lentils, onion, carrot, celery and pepper together in 4 cups of water.

Add other ingredients and simmer.

A good and filling pot for the new neighbor just moving in next door.

Sometimes I use a can of carrots instead of the fresh carrot. Sometimes I use frozen onion/pepper/celery blend. The George Washington Broth can be purchased through Amazon.

Oranges

 

I think oranges are probably a favorite fruit for many people. They're a great source of Vitamin C. What are some other benefits of eating oranges?

The vitamin C found in oranges has the following health benefits:  

• Forms blood vessels, muscles, cartilage, and collagen in your bones.
• Fights inflammation and can reduce the severity of conditions like asthma, rheumatoid arthritis, and cancer.
• Boosts the body's immune system to protect against viruses and germs.
• Improves iron absorption and fights anemia.
• Slows age-related macular degeneration (AMD), which can lead to vision loss. 
• Lowers blood pressure and cortisol, the stress hormone. 
• Prevents cell damage

Oranges also contain fiber, calcium, folate, potassium, citric acid, and, of course, natural sugar. Because of the fiber, it's better to eat an orange than to drink orange juice.

One helpful reason for drinking the juice is if you have diabetes and your blood sugar "bottoms out."  Use caution, though, because if you drink too much, then your blood sugar will spike, and may crash even lower. What a roller coaster! 

Also if you have chronic kidney disease, and are on dialysis, you need to use caution in your consumption of potassium. 

Yeah, these are things I've learned from observation of Jen's diabetes, and my dad's diabetes and CKD. 

Nutrition

 

NEWSTART 

"N" is for nutrition. Proper nutrition consists of a balanced diet. Adequate amounts of fruits and vegetables, combined with complex carbohydrates and protein is extremely important for optimal health. Proper nutrition is the foundation of good health.

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Menu Planning

I remember several years ago in the blogosphere, Menu Plan Monday was a big thing. I don't see it around so much anymore. I even just spent (too much) time looking for current Meal Plan Monday blog posts and link ups, but I don't think I found any. Some are hard to tell if they're current, because there is no post date. So, if you know of current Menu Plan Monday posts and link ups, please share them with me!

I'm not faithful in menu planning. I'd like to be, but I just have never succeeded in accomplishing and maintaining that task. Would anyone like to join me in this quest, and be my accountability partner? Especially if you're also whole food plant based/vegan would I be extra grateful.

One "trick" I learned many years ago, is to take a sheet of printer paper, fold it in half length wise, then fold it in half, and half again. That way you end up with eight spaces when you unfold it. Mark your spaces Sunday through Saturday (Sabbath), and the eighth space, you could use to write a Bible passage in, or inspirational quote.

Of course you can find online several menu plans and planners. Some cost money; some may be free. I've used Emeals, and I've used Plan to Eat. As I've said, I'm not consistent enough with menu planning to want to spend money on something. 😏

Do you practice menu planning? I'd like to hear about it.

Lentils

 

Lentils are a highly nutritious food. They are rich in minerals, protein, and fiber.

100 grams (g) of cooked lentils contains:

116 calories (kcal)

9.02 g of protein

0.38 g of fat

20.13 g of carbohydrates, including 7.9 g of fiber and 1.8 g of sugar

Lentils also provide the following essential nutrients:

folate

iron

manganese

phosphorus

thiamin

potassium

vitamin B-6

Lentils are also a source of:

riboflavin

niacin

pantothenic acid

magnesium

zinc

copper

selenium

Read more about the benefits of lentils here.

Here is one of our favorite ways to eat lentils:

Lentil Tostados

1 c. lentils

3 c. water

1 c. sauteed onion

1 1/2 tsp. salt

Cook lentils until tender.

Chop the following vegetables. Amounts are determined by how many people you're serving.

lettuce

onion

parsley

cucumbers

tomato

Toast bread (homemade whole grain is best!), one or two slices per person. Spread each slice with ranch dressing. Spoon lentils on each slice, then top with chopped vegetables. Drizzle with more dressing. Enjoy!

Lentil Roast

1/2 c. chopped onion

1 c. cooked lentils

1/2 c. bread crumbs

1/2 c. chopped walnuts

3/4 c. tomato sauce or tomato puree

1 1/2 Tbs. flour

1 bay leaf, crushed

1/2 tsp. salt

sweet basil and garlic powder to taste

 

Mix well, then pour into loaf pan. Bake 45 minutes at 375F.

This can also be made into patties.

Keep a Song in Your Heart

 

I was raised in the Seventh-day Adventist church; I also did my best to raise my children in this church. The church has a youth club, called Pathfinders. It's similar to Scouts or 4H. I was a member of the club when I was a youth. Later I was club director in various locations.

AIM

The Advent Message to all the world in my generation.

MOTTO

The love of Christ compels us.

PLEDGE

By the grace of God,

I will be pure and kind and true.

I will keep the Pathfinder Law.

I will be a servant of God

and a friend to man.

LAW

The Pathfinder Law is for me to:

1. Keep the morning watch.
2. Do my honest part.
3. Care for my body.
4. Keep a level eye.
5. Be courteous and obedient.
6. Walk softly in the sanctuary.
7. Keep a song in my heart.
8. Go on God’s errands.

Are there health benefits to singing?

Singing makes you feel better. 

Singing enhances lung function. 

Singing helps you beat stress and relax.

Singing helps improve memory.

Singing builds a sense of community. 

Singing lets you express yourself.

Singing can help with pain relief. 

Singing boosts your confidence.

You can read these articles:

Keep a Song in Your Heart

THE HEALTH BENEFITS OF SINGING

10 Reasons Singing is Good for You

I used to sing; I still enjoy singing. My voice doesn't always cooperate, though. My first husband and I used to sing duets. I sang duets with my mom occasionally, and trios with my mom and my grandpa. I look forward to singing with the angels some day.

Do you sing? Or play a musical instrument?

Jennifer

 

If you notice, this blog was supposedly started by my daughter and me, and we both were going to share in authoring on it. If you also notice, I seem to be the one who mostly does all the blogging. Ah, well. 

For those who are new readers to our blog, I'll share a little of Jen's story. 

She was diagnosed at age 10 1/2 with Type 1 Diabetes. It has been a roller coaster ride ever since. In the beginning, I pretty much had to be her pancreas, but as she grew older, she took charge more and more.

Occasionally I go with her to her appointments with the endocrinologist; usually her boyfriend takes her now. Sometimes her insulin brand has to change; often her dose has to change. Now that she's into her 30s, they starting to keep a closer watch on her feet, her kidneys, her heart, her eyes, etc. We witnessed the ravages of diabetes on my father; we want to delay that as much as possible with her.

She is one of the strongest young women I know. She has to be a strong warrior in this battle against T1D.

If you want to read about the beginning of our journey, click the Type 1 Diabetes tab at the top of the page. It' will take you to a page on my old blog.

Inflamation

 

Persistent inflammation fuels most chronic diseases and is a major player in the complications of viral illnesses. If you have a chronic disease–arthritis, diabetes, hypertension, atherosclerosis, diabetes, obesity, or chronic major depression, these science-validated suggestions will help you defeat inflammation and improve!

1. Adopt a well-balanced plant based diet
2. Optimize your gut health
3. Drastically reduce soft and sweetened drinks
4. Enjoy whole fruits, such as grapes, berries and cherries
5. Eat green vegetables and celery often
6. Check your vitamin B-12 level
7. Be sure your vitamin D level is normal
8. Get adequate, good quality sleep
9. Engage in moderate exercise daily
10. Develop sound mental health
11. Lose weight if obese
12. Control chronic diseases

Persistent inflammation fuels disease. Healthful lifestyle practices prevent undesirable inflammation and even help to reverse it.

(You can read more by going here.)

Heart Health

 

By the time my parents died, they each had pacemakers. My grandfather also had a pacemaker. My mother had her pacemaker, because she had AFib. My dad had had 2 or 3 heart attacks, and had several stents. With this in my family history, I know it's important for me to take care of my heart.

I'll admit, though, I haven't always been faithful in taking care of my heart, nor the rest of my body. A few years ago, I finally admitted to myself that I need to take this seriously, so I began walking regularly again. Also, a little over a year ago, I began eating as whole food plant based as possible.

What are some steps one can take to improve heart health?

1. Enjoy a well balance plant based diet
2. Keep your vitamin B-12 and vitamin D levels in the normal range
3. Restrict sugar and refined carbs
4. Regular exercise
5. Get out in the sunshine
6. Get enough quality sleep
7. Take care of your mental health

(for further reading, this article is helpful)

Granola

 

Granola seems to get a bad rap; I don't really know why. If made correctly, it is quite nutritious. For one, think "fiber!" 😉 (Read my "F" post) It is also fairly simple to make.

Homemade Granola

Dry Ingredients:

6 cups organic rolled oats

1 cup wheat germ

1 cup coconut

1 teaspoon salt

1 cup nuts

Ingredients for blending:

½ cup cold-pressed oil

½ cup warm water

1 tablespoon vanilla

1/3 cup organic brown sugar or whole cane sugar

Directions:

Mix dry ingredients in large bowl:

Blend: oil, warm water, vanilla, and organic brown sugar

Add the liquid mixture to the dry ingredients. Mix well by rubbing oats between hands. Do not squeeze or “knead” the ingredients but try to evenly coat the oats with the liquid. Food-handling gloves help!

Spread the mixture out evenly onto a large baking sheet. You may need 2 baking sheets if the ingredients are too thick on one sheet. Do not pack it down but try to keep it “light and airy”.

Bake at 250 F. degrees until brown (about 1 ½ to 2 hours). Check to see if it is browning evenly. It may need stirring.

Note: If finished granola is hard and tough, there was too much water added. You want the clumps to break apart easily but not be dry and powdery. The right temperature is important so experiment with longer, slower cooking if you aren’t satisfied with the final product. (recipe from Wildwood Health Institute)

One of my favorite ways to eat granola is with non-dairy yogurt, and blueberries. This morning, I had granola with a sliced up banana and almond milk. Delicious!

Fiber

 

(I realize the schedule for this challenge is to blog Monday through Saturday, but I am choosing to blog Sunday through Friday instead, and take my rest on the seventh-day Sabbath.)

"F" is for fiber. What is fiber? Wikipedia says: "Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes." Fiber  helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. 

Fiber is found in fruits, vegetables, nuts, seeds, grains, legumes. Notice, these are all plant based! There is no fiber in meat, dairy, eggs, which are animal products. 

What was the original diet that God gave man when He created this world? 

Genesis 1:29 says, And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food." NKJV

Genesis 3:17, 18 go on to say: Then to Adam He said, “Because you have heeded the voice of your wife, and have eaten from the tree of which I commanded you, saying, ‘You shall not eat of it’:

“Cursed is the ground for your sake;

In toil you shall eat of it

All the days of your life.

18 Both thorns and thistles it shall bring forth for you,

And you shall eat the herb of the field. NKJV

Notice that the original diet was whole food plant based! Maybe it's still a good idea to have as great a whole food plant based diet as possible now. What say you?

Exercise

 

NEWSTART

"E" is for...you guessed it: Exercise. God created our bodies for movement. As stewards of these bodies God gave us, we should do our best to take care of them. Exercising is one important activity we can do to care for our bodies.

These days, there are all kinds of gadgets to remind us to take time for exercise. I have a Fitbit. I have it set to remind me to get 250+ steps each hour, for 8-12 hours. Some days I manage to get all my hours in; most days I don't. 😏

There are also plenty of apps for your phone to help track your exercising.

Of course, walking isn't the only exercise there is. You can swim, ride your bike, run, canoe/kayak, climb a rock wall, use the treadmill, lift weights, etc. 

This was our first (and last, so far) 5K. 

What is your favorite form of exercise? Share in the comments below.

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Vitamin D

 

 Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D, which suggest important roles beyond bone health, and scientists are actively investigating other possible functions.

Few foods naturally contain vitamin D, though some foods are fortified with the vitamin. For most people, the best way to get enough vitamin D is taking a supplement because it is hard to eat enough through food. Vitamin D supplements are available in two forms: vitamin D2 (“ergocalciferol” or pre-vitamin D) and vitamin D3 (“cholecalciferol”). Both are also naturally occurring forms that are  produced in the presence of the sun’s ultraviolet-B (UVB) rays, hence its nickname, “the sunshine vitamin,” but D2 is produced in plants and fungi and D3 in animals, including humans. Vitamin D production in the skin is the primary natural source of vitamin D, but many people have insufficient levels because they live in places where sunlight is limited in winter, or because they have limited sun exposure due to being inside much of the time. Also, people with darker skin tend to have lower blood levels of vitamin D because the pigment (melanin) acts like a shade, reducing production of vitamin D (and also reducing damaging effects of sunlight on skin, including skin cancer). [quoted from: Harvard School of Health]

Did You Know?

Catching the sun’s rays in a sunny office or driving in a car unfortunately won’t help to obtain vitamin D as window glass completely blocks UVB ultraviolet light.

Complex Carbohydrates

 

These days there is a lot of "hype" about carbs, like carbs are an enemy to good health and weight loss. Seriously?

Let's stop a moment and consider this. Carbohydrates are the fuel for our bodies, as gasoline (or diesel) is fuel for vehicles. We need the energy that carbs provide.

Now, there is a difference in the types of carbohydrates. The healthy carbs are the complex carbohydrates, as found in whole grains, with minimal processing.

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy

Choose whole grain bread, rather than white bread made with bleached white flour. Choose whole grain pastas. Whole grain cereals. 

Bananas, Broccoli, Beets, Beans

 

They all begin with the letter "B."

Bananas are a rich source of potassium. They tend to be one of the first solid foods babies are fed. Some people have texture issues with them. One of my favorite ways to eat a banana was with peanut butter smeared on it. Thanks to COVID, I can no longer tolerate the flavor of peanut butter! So I use almond butter or cashew butter instead. 

Broccoli tends to be one of those somewhat controversial foods, especially among children. I mean, come on! It's green! Who wants to eat something green? It's also a good source of potassium, as well as a rich source of vitamin C.

Then there are those beets! Talk about a controversial food! They are a good source of vitamins, minerals, antioxidants and fiber. They help protect your heart health, and your liver health. 

Beans are an excellent source of protein, and fiber. They are also excellent sources of copper, phosphorus, manganese and magnesium. Most types of beans are rich sources of iron, too. 

Beans are easy to prepare. You do need to plan ahead a bit, if you're going to prepare them from dry beans. They should be soaked overnight. Then the next morning, put them into your crockpot or slow cooker, cover with water, and cook 4-6 hours. They are delicious with just salt, onion and garlic powders, or you can "doctor them up" a bit more, if you want.

Today I made a batch of beans: 

1 cup navy beans

1/2 cup pinto beans

1/2 cup kidney beans

1/2 cup baby lima beans (I used great northern)

1 medium onion, chopped

2-3 tsp. salt

3 Tbs. molasses

1/2 cup oil

Soak beans together overnight. Drain them the next morning, and put them in the slow cooker, with the onion in the bottom. Let them cook for a couple hours, add the salt, molasses and oil, and let them cook longer. You can also put them in a bean pot and bake them in the oven, at 300F for 3-4 hours. You can also add 1 or 2 8 oz. cans of tomato sauce, near the end of cooking.

Enjoy!

Can you think of any other foods beginning with the letter "B"? What is your favorite way to eat beets, or beans, or broccoli? Please share in the comments below.

April Blogging from A to Z Challenge

I'm attempting an experiment, when that I hope will give this blog a jumpstart. I hope you'll come along for the ride! I plan to post some health tips, exercise goals or progress, and maybe even a recipe or two (or more!)

 

One topic I will be sharing is the concept of God's "feel good secrets," if you will. They can best be remembered with an acronym: NEWSTART. If followed, they will help you have a new start in feeling better. I'll include them alphabetically as we go along.

What do you think that "A" stands for? Any guesses?

AIR!

We all need air to breathe, we know that. Fresh outdoor air is the best! (Really, how many places can you find fresh outdoor air these days? What with so much pollution and all) That's one of the advantages of living in the country, or even the suburbs.

I tend to take a walk most mornings, shortly after sunrise, so I can take some deep breaths of the fresh Florida country air. Watching the sun rise and hearing the bird chorus, combined with the exercise and fresh air help my mental health as well as my physical health.

If you can't get outside for exercise in the fresh air, you could at least take several deep breaths a few times a day. Fill your lungs, make that diaphragm work!

Please come back tomorrow; I'll be looking for you!

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