How can you reduce your blood pressure or prevent hypertension? • Don’t smoke! • Limit alcohol to no more than 1 drink per day (women) and 2 drinks per day (men): 12 ounces of beer, 1 ounce of liquor, 4 ounces of wine • Lose weight if overweight. 10-pound weight loss results in lower blood […]

Spinach Pie 

(serves 8) 4 10-ounce packages frozen chopped spinach Filo leaves (Greek dough leaves) Medium onion 1 egg Pam cooking spray 3 Tbsp. melted butter Pepper 1 package Feta cheese Microwave spinach and drain very, very well. Squeeze out any excess water. Beat egg and add it to spinach. Grate onion and add to mixture. Crumble […]

Excerpts from Reality Diabetes ~ type 2 

Carbohydrates, carbs, I love you Carbohydrates, also known as “carb” – that dirty four-letter word – are starch (including vegetables), fruit and milk that turn 100% into sugar within about one to two hours (except for the non-digestible fiber part). Since they digest so quickly – you are left feeling hungry. They also tend to […]


What is Hypoglycemia? Reactive hypoglycemia usually occurs when your pancreas is overproducing insulin. Insulin is a hormone your pancreas makes to carry sugar (glucose) from your bloodstream to your body’s cells to supply you with energy. In other words, it helps your body convert sugar into energy. If you produce too much insulin, you will […]

Spinach Dip 

Spinach Dip 16 ounces non-fat sour cream 1 tablespoon reduced-fat mayonnaise 10 ounces frozen chopped spinach. microwave and drain well ½ can water chestnuts, sliced ½ can pieces of artichoke hearts, rinsed Vegetable soup mix Mix the above ingredients together and chill for 1-2 hours. Eat with vegetables or whole-grain crackers.

Excerpts from the Divorced Woman’s Diet: It’s YOUR Turn 

To my divorced girlfriends, This is reality. You are now a divorced woman. According to Webster’s dictionary, the ties that bind you have been separated and severed. Like the parting of the Red Sea, pigtails, a wishbone, the egg whites from the yolk, your bank account and your heart. Whether you were the dumper or […]

Irritable Bowel Syndrome 

Approximately 40 million Americans – mostly women – have IBS (irritable bowel syndrome). IBS is a chronic disorder with symptoms that include abdominal bloating, pain and/or discomfort, and diarrhea or constipation. Most people with IBS have certain food sensitivities, therefore the following is recommended. Treatment: • Stay away from sugar alcohol. This includes any ingredient […]

Pumpkin Pancakes 

Approximately 10-12 small-medium pancakes ¾ cup 100% pumpkin, canned 1 cup oat flour ¾ cup unsweetened applesauce ¼ teaspoon salt ½ teaspoon cinnamon powder ½ teaspoon ginger powder ½ teaspoon nutmeg powder ¼ teaspoon allspice powder 1 egg Butter spray or 1 tablespoon canola oil 8 ounces unsweetened vanilla almond milk Mix dry ingredients together, […]

Ask the Nutritionist 

What’s a girlfriend to do? Solution: Ask the Nutritionist One goal is to reduce your blood sugar and hormonal swings that encourage your appetite and desire for sweets and other carbohydrates. There are two things you can do: Rid yourself of stressors (you’re already divorced) and eat to avoid fluctuations. Start by combining food groups […]

Kidney Disease 

Your kidneys are responsible for filtering waste and extra water from your blood in the form of urine. These bean-shaped organs also regulate blood pressure and calcium levels, and control production of red blood cells. Early kidney disease may have no symptoms. Symptoms of more progressive kidney disease include: • Swelling of hands or feet […]