Tag Eat Well | resveralife

January 10, 2017 by Victoria Santalesa

Give Up These Dead Foods In 2017

“Dead” food is the newest title given to food that has had the life packaged, preserved, or cooked out of it, to the point where it has become sadly void of virtually all nutritional value. If you are interested in healthy eating, you will probably want to identify and avoid foods give this monicker.

What is Dead Food?
Dead food refers to processed food or food without nutrients. It is called dead because it has been refined to a point that it is bereft of minerals, vitamins, and fibers. However, dead food is in no way inedible. In fact, it is extremely tasty and easy to digest. Herein lies the problem. At least half of what we eat is “dead food” and its causing our bodies to store fat, which leads to inflammation. Inflammation is a prime source of diabetes, strokes, and cancer.

Fillers: Fillers are the items like white rice, bread, sugar, soft drinks, and chips, otherwise known as the staples of most American diets.
Processed Food: Anything preprepared, like frozen dinners, desserts, and snacks.
Fast Food: Almost anything you get at fast food chain restaurants.

What is Living Food?
Live food is raw, or uncooked food. It is considered alive because when food is cooked certain enzymes are denatured, or killed. Hence, raw food is food which still has working enzymes. Enzymes are responsible for doing all the work inside a cell. Denaturization usually occurs when food is heated over 105 degrees.

Dead Foods To Give Up In 2017

Energy Bars
Although energy bars are often promoted as health food, nutritionists more commonly think of them as candy bars with protein thrown in, which makes for poor taste and texture combined with refined sweeteners and preservatives. You are better off with an almond nut mixture.

Veggie Chips
More junk food in disguise! Veggie chips are a perfect example of good food gone bad. They are traditionally deep fried in oils and become denatured by light, oxidation, and heat. Stick to raw dried kale chips as a healthier alternative.

Agave Nectar
The name may sound natural, but the product is anything but. The chemical used for the manufacture of agave nectar is almost the same as the corn refiners used to make high-fructose corn syrup. Agave nectar goes through a chemical process that converts it into 70 percent pure fructose. Fructose is linked to fatty liver disease, obesity and has been known to break down collagen in the skin.

What are some “dead” foods you’re giving up for 2017? And what are you thinking of replacing them with? Let us know your take on the whole thing!

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January 1, 2017 by Victoria Santalesa

Tips For Avoiding Junk Food

Do you ever wonder how many people watched the movie “Supersize Me'” while eating a huge tub of movie popcorn and sipping a large soda? Do you ever wonder how many shook their heads at the follies of the habitual junk food eater while indulging in the very object of their scorn? We all know that practicing is a lot harder than preaching, but the ugly truth is that, if there is anything to be learned from “Supersize Me” it is this: junk food is bad for you. It is physically harmful and physiologically addictive. If you are fed up with being fed up, here are some tips for avoiding junk food.

1. Over 5? Put it down!
If you see more than five ingredients on a food label, leave it out of your shopping cart. The more ingredients a product contains, the greater the likelihood that it contains processed ingredients.

2. Tricolor
According to a 2012 Cornell University study, people have a preference for a plate of food featuring three different items of three different colors. Keep this in mind the next time you reach for a candy bar. Think more along the lines of fruit slices or mixed nuts. This way, you are getting a better balance of nutrients and a variety of tastes.

3. Make other plans
Does your daily schedule include a mid afternoon trip to the snack bar? If so, try to find yourself taking a healthy five minute walk at that time. You will soon find yourself forgetting all about that daily bag of gummies.

4. Fruit for Dessert
If you can’t get through the day without something sweet, no problem! Make a parfait with fruit and Greek yogurt or freeze some grapes for after dinner.

5. Overchew
Adam Melonas, founder of UNREAL candy says, “If you can make people chew more, they eat less.” When you’re picking food, take chew time into consideration. A nice crisp apple will keep your mouth busy for a while, whereas a whole banana can take under a minute to consume. If you’re looking to keep your mouth busy, the apple is a better choice.

6. Learn Gross Facts About Your Food
Ignorance is bliss! The more you know about processed food, the less likely you are to eat it. For example, frozen chicken breast get their “grill marks” from machines containing vegetable oil. Processed food like Kool Aid and breakfast sausage contain BHA, a preservative that Health and Human Services consider a carcinogen. The BBQ flavor in Baked Lays is made with milk and chicken powder and the vitamin D3 in yogurt is made from sheep’s grease.

7. Keep the Good Stuff Close, keep the bad stuff out
Make sure to have the healthy foods where you can reach them; in the front of the fridge or on countertops. Be aware of foods that trigger junk food binges and don’t buy them.

If you are a junk food junkie, tell us about your struggle, or if you beat junk food, tell us how you did it. Remember, we love to hear all the facts!

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December 29, 2016 by Victoria Santalesa

Wake Up Without That Puffy Feeling

What does the term “Fat Monday” mean to you? In the New Orleans Mardis Gras, it is known as the Monday before Ash Wednesday marking the tradition of the New Orleans carnival king’s arrival. However, to those of us who devote our weekend to gluttony, Fat Monday has a very different, not so celebratory meaning. Is Saturday your cake and cookie night? Do you spend your Sunday afternoons trolling social media with a melting pint of Haagen Dazs? If so, you are probably all too familiar with Fat Mondays. However, Fat Mondays are ok; it’s when Fat Mondays become Fat Tuesdays, Wednesdays, Thursdays, and Fridays when you have to start to worry. When you start feeling sick and tired of feeling sick and tired, there may be some simple mistakes you’re making.

1. You eat a late night dinner heavy on carbs and sugar
While a big dinner and dessert may feel like the perfect ending to a perfect day, it might not mean such a great morning after. Meals right before bed time force your body to concentrate on digesting food instead of getting a good night’s sleep. If you want some quality shut-eye, you’re better off eating a small serving of protein and swapping the mashed potatoes and fries for sweet potatoes. The complex carbohydrates and fiber in sweet potatoes will keep you fuller and reduce sugar cravings.

2. You’re eating too many sweets
If you’re getting a sugar high at night, you can expect a crash in the morning. Dawn Jackson Blatner, registered dietician, says, ” Refined, processed and sugary carbs are empty calories.” They require a lot of energy to digest, but leave you depleted of nutrients, Whole grain toast with almond butter can be a better way to fix the sugar craving while getting some nutritional value.

3. You’re eating lean meats and proteins late at night
Blatner says, “Protein takes the longest of any food group to digest, so too much of it will make your body work too hard and not be relaxed enough to get a good night’s sleep. To avoid this, try to get your protein by eating smaller portions of protein rich meals throughout the course of the day, rather than late at night

4. You eat too much fruit
Although fruit contains loads of vitamins, it also contains a lot of natural sugar, which can be harmful if you have diabetes and can also lead to a stomach ache. If you want to get your fruit fix, your best off with a handful of cherries, which contain phytochemicals like melatonin, to enhance sleep. Bananas are another great choice.because they contain muscle relaxants like potassium and magnesium to ensure a better sleep.

5. O.J., Coffee, or “Nightcap”
O.J. and coffee are traditional breakfast beverages and should probably remain that way. If you’re prone to acid reflux, orange juice is not the best pre- slumber choice and neither is coffee. Drinking java anytime after 2 p.m. can be enough to impede sleep and even decaf can contain some caffeine. Although alcohol can help to bring on sleep, the quality of the sleep may not be the good, According to Blatner, “Instead of getting a good night’s sleep, your body has to work to metabolize the alcohol. Chamomile or mint teas are both better nighttime options.” If you want a snack before sleep, try to keep it around 150 calories with a little protein so it doesn’t disrupt the sleep cycle and leaves you feeling energized in the morning.

If you’re a pre-bedtime snacker, we’d love to know how you keep the puffiness away? Drop us a line! We love to hear from you!

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December 18, 2016 by Victoria Santalesa

Winter Salads That Make A Meal

In 1904, New Castle Pennsylvania resident, Mrs. John E. Cook took third place in a recipe contest for her “Perfection Salad.” The Jello- encased salad contained a suspension of almost anything that was vaguely identifiable as produce, including cabbage, carrots, and olives to name a few and was characterized by its vinegary flavor. The original recipe suggested serving the molded salad sliced and with mayonnaise in cases made of green or red peppers alongside grilled fish or salmon. The dish earned Mrs. Cook a sewing machine and became a favorite of homemaking magazines for decades. Although the “Perfection Salad” would probably make a great centerpiece for your holiday table, it might be best off left just there, in the center of the table. If you are looking for some winter salads that might actually end up on someone’ s plate, here are a few ideas.

Orange Pomegranate Salad with Buttermilk Dressing
If you want a salad pleasing to the eye as well as the taste buds, this is it. Brimming with the colors of citrus, pomegranate, and spinach, the salad is perfectly complemented by a light dressing with hints of orange zest, rosemary, mustards and shallots.

Shaved Cauliflower Salad with Clementines and Pomegranates
What do you call scared broccoli? Cauliflower! Shaving the cauliflower can be a bit challenging, if you want them sliced as thinly as the recipe suggests, but the results will be with it. Let the cauliflower soak in lemon juice and sea salt beforehand, allowing the tangy taste to work its way in. Add celery, clementines, pomegranate, with tahini and honey for the dressing. Bonus points for this one: it can be made a day ahead of time, just leave off the dressing until you are ready to serve.

Warm Buckwheat Salad with Roasted Kabocha and Caper Berries
Buckwheat is a complete vegetable protein and a great source of amino acids. Also, because, despite its name , it is not a wheat, it is also gluten-free, making it perfect for those with sensitivities to wheat and gluten. Mix up some toasted buckwheat groats or kasha with hearty beans and kabocha squash. Top with pea shoots, raisins, almonds sunflower seeds and caper berries in oil and vinegar. Heat and serve. Yum!

Warm Brussels Sprouts Salad with Hazelnuts and Cranberries
The name almost says it all, but the three slices of thick cut bacon and the Pecorino Romano cheese may be the real selling points for this lovely warm salad. It gets its flavor from maple syrup and its crunch from chopped hazelnuts.

Cranberry, Glazed Walnut, Orange, Avocado and Blue Cheese Salad
Get a mouthful of this mouthful! Hard to say, but easy to prepare, all you need are some dried cranberries, glazed walnuts, mandarin oranges, blue cheese, and avocado. Drizzle with cranberry vinaigrette and prepare for a healthy feast.

Note that all of these recipes can be encased in gelatin. Let us know if any of these made it to your holiday table! We’d love to hear what you thought!

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December 13, 2016 by Victoria Santalesa

Vitamin D and Lowered Cancer Risk

Cancer cells can seem downright evil. While normal cells act to benefit their host, cancer cells have their own devious plan and that plan is to stay alive and keep dividing. And when cancer cells divide, they mutate and tumors result. Normal cells are designed to commit suicide when they are damaged, but not cancer cells. Cancer cells continue to thrive and, multiply and produce. So what can a body do to fight these demonic cells? It must use every weapon at its disposal. One of the most powerful of these is Vitamin D.

What is Vitamin D?
Vitamin D helps the body to use phosphorous to make teeth and bones strong. While certain foods can be sources of Vitamin D, it is more commonly made when skin is exposed to sunshine. If you are looking for vitamin D from food sources, foods such as fish liver oil, eggs , and fatty fish, naturally contain the vitamin, while others, such as cereal, juices and milk, are fortified with vitamin D. It can also be obtained through supplements.

The Vitamin D Cancer Connection
Researchers are studying connections between vitamin D and lowered cancer risk based on early research that showed cancer rates to be lower among people living in the south, where levels of sunlight is high, as opposed to those living in northern areas. Because UV light from the sun is responsible for production of vitamin D, researchers speculated that the difference in vitamin D levels might account for the findings. According to a 2007 study, women experienced a 77 percent reduction in all cancers after being given enough Vitamin D to raise their serum levels to 40 mg/ml.

Breast Cancer and Vitamin D
Breast cancer has sometimes been referred to as “vitamin D deficiency syndrome.’ Dr. Cedric F. Garland of the University of California’s San Diego Moores cancer center is responsible for making the connection between cancer and vitamin D deficiency. If you don’t have enough vitamin D, the structure that makes up you epithelial cells comes apart and the cells begin to circulate and multiply. If this process becomes problematic, cancer can result. If breast cancer is in progress, vitamin D can slow cancer growth and allow your immune system to deal with them in smaller numbers.

Getting Your D
The best way to get vitamin D is through sun exposure. You should expose 40% of your body to the sun for about 20 minutes between 10 am and 2 pm, when the sun is stronger. If you are taking oral supplements, studies suggest adults get 8,000 IUs per day. However, keep in mind that oral vitamin D should be accompanied by vitamin K2 to prevent hardening of the arteries.

Let’s all try and up our defenses against cancer and get all the Vitamin D we can! Just say “no” to cancer and let us know your favorite ways of getting your Vitamin D!

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December 8, 2016 by Victoria Santalesa

Are You Ready To Go Sugar Free?

At a time when sugar added to processed food is blamed for a large part of the obesity epidemic in America today, it is hard to imagine any publication seriously advising us to consume more of it. In fact, the health conscious among us are probably more concerned with avoiding it. Going sugar-free is a big step, but if you would like to explore the possibility, here are some tips that may help create a sugar-free diet plan.

No Sweetened Drinks
Did you know a 12 oz soft drink can contains about 10 teaspoons of sugar? Cutting soda from your diet can significantly reduce your sugar level. In addition, it’s probably a good idea to stay away from candy, even if it is sugar free. These options often contain toxic sweeteners, the exceptions being those sweetened with stevia.

No Packaged Food
Even packaged organic products can contain relatively large amounts of sugar. You’ll probably do best by tossing these foods in the bin and not buying any more of them to resist temptation. Instead, make snacks at home, like hot cereal, eggs, toast, or homemade muffins. Fruits and veggies are also healthy options. It may be extra work, but think of how much money you will save to buy those really fabulous Christmas gifts!

Be Careful When Eating Out
Even if you choose a salad, beware, sugar abounds in salad dressings.When at a restaurant, grilled meats and roasted vegetables are probably your best bets for keeping sugar levels down.

Eat lots of Veggies and Protein
In the book, “The Mood Cure,” author Julie Ross recommends not only cutting out refined foods, but also adding good ones. She advises that you aim for 20-30 grams of protein at every meal and four to five cups of vegetables daily. Eating regular healthy meals will make you less likely to reach for that extra cookie or donut.

The two Teaspoons of Sugar Rule
If you’re finding it difficult to go completely cold turkey, you may want to start by using unrefined sweeteners like raw honey, pure maple syrup of coconut sugar. These contain vitamins and minerals and are less harmful to the body. They are also less addictive than regular sugar and have a much less significant effect on blood sugar levels. Dr. Nancy Appleton, author of “Suicide by Sugar,” found that you can allow yourself two teaspoons of sugar two to three times a day and still remain healthy. So if you’re really craving that extra sweetness, try adding a little honey to your tea or yogurt.

Do you think you’re ready for a sugar free diet plan? Let us know how you did with it! We would love to hear from all of you brave souls!

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December 6, 2016 by Victoria Santalesa

You Should Eat More Bananas

It has been said that you should never make eye contact with another person while eating a banana. That really says a lot about bananas. Despite its physical disadvantage, not to mention a very short shelf life, bananas still rise. Perhaps it is because they have a thick skin? (ha) Joke about them as we may, bananas continue to be one of the most beloved and most importantly traded food in the world. So what is it about the yellow fruit that makes it so widely cherished? Is it the wonderful taste? The low maintenance? The ability to go so well with ice cream? Perhaps all of the above and perhaps some of the following health benefits of bananas:

Potassium
Bananas are loaded with potassium. That means they can counteract the negative effects of sodium on blood pressure and maintain heart function, lowering the risk of stroke and heart attack. In fact, even the US Food and Drug Administration has to concede that banana’s ability to regulate blood pressure is far more powerful that of any drug that produce. According to research conducted by the American Heart Association, bananas can cut the risk of stroll by 20%.

Increased Energy
If you are an avid tennis watcher, you may just find your favorite player munching on a banana between sets. That’s because the banana’s natural sugar and soluble fiber provide for a slow stable energy release. Bananas have a glycemic index of about 52, which gives them enough of a kick to the system without spiking blood sugar. They also contain about 24 g of carbs which increases with the banana’s ripeness.

Skin Conditions
Did you know banana skin can be effective in treating psoriasis and acne? Just rub a freshly peeled inside of the peel over the affected area and allow your skin to absorb the residue. The fatty acids in bananas can relieve a large variety of skin conditions.
You can also use a banana peel treatment to heal warts. Just rub a piece of banana peel over the wart and tape it firmly in place. Leave it on overnight every night for a week or until the wart disappears.

Improved Mood
If you have reservations about turkey this holiday season, you can get your tryptophan kick from bananas. The human body converts tryptophan into serotonin, which helps reduce stress,raise levels of happiness, and help regulate sleep patterns.

Vitamin B6
Just one banana contains a full fifth of the daily does of B6. That’s good news because B6 creates hemoglobin for healthy blood. It also plays a role in maintaining healthy blood sugar levels,synthesizing amino acids and producing antibodies to help boost your immune system.

If you believe in the health benefits of bananas, we would love to get your input. We can never hear enough about banana appeel (appeal-get it?) We love to hear from you as always!

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December 1, 2016 by Victoria Santalesa

Dealing with Morning Sickness

If you are experiencing, or have experienced, morning sickness, you will be no stranger to the ever present plastic bag in the purse, just in case. While morning sickness makes for funny stories, it is safe to say that the comedy element is hardly worth the discomfort and self effacement. If you are dealing with morning sickness, there may be a few ways of dealing with morning sickness more gracefully.

What Morning Sickness Means
While the exact causes are unclear, morning sickness is most popularly thought to be the result of the body’s reaction to human chorionic gonadotropin (hcg) otherwise known as the pregnancy hormone and is highest during the first trimester.

Although few sufferers would find it hard to label morning sickness as desirable, it may well be a good sign. Studies show that women with lower rates of morning sickness are more likely to miscarry. Dr. Jennifer Niebyl, head of obstetrics and gynecology at the University of Iowa College of Medicine ,says that women with higher levels of hcg are at a lower risk for miscarriage.

Preventing Queasiness
It is well known that a sure way to fight cookie tossing is to lay off the cookies, or more literally, keeping and empty stomach. To prevent full blown nausea, it is best to eat small meals frequently rather than the usual three squares. You may want to munch some crackers as an alternative to a traditional breakfast, and if you find that taking prenatal vitamins on an empty stomach worsens your condition, try taking them at night.

Making the right food choices is equally as important. Anne Dubner, a registered dietician and nutrition consultant advises bland starches which are easily metabolized, like rice or pasta, for those dealing with morning sickness. She also suggests high protein foods, which takes longer to digest and remain in your system longer, Crackers with peanut butter and cheese may be the ideal snack for quelling queasiness, while spicy, greasy food and gassy veggies like cabbage might be less so. Says Elizabeth Ward, a registered Boston dietician, ” Don’t worry about not getting enough nutrition during the first trimester if you don’t have much of an appetite, either, because the nutritional needs of the fetus are still minimal.

Drinking fluids is also important because dehydration can be a serious consequence of morning sickness. Pregnant women are advised to drink a minimum of eight 8-oz glasses of liquid per day. If water doesn’t sit well, Dr. Miriam Erick, registered dietician at Brigham and Women’s Hospital, recommends punch -packing carbonated drinks, such as Jamaican ginger beer and Schweppes. She also suggests red raspberry, spearmint, lemon, peach and chamomile herbal teas and says watermelon is a great “solid liquid” and may be effective as well.

Supplements
Ginger is another well known weapon again morning sickness. One study showed taking 250 mg ginger capsules 4 times a day was effective, but steeping ginger root in a cup of boiling water may be equally as helpful.

A study by Dr. Niebyl found that taking 25 mgs of vitamin B-6 thrice daily was helpful to a majority of women in helping to overcome moderate to sever morning sickness. Since the standard OTC B-6 vitamin contains a 50 mg dose, the doctor advises breaking it in half. Many women also swear by acupressure bands.

So what’s your go to for dealing with morning sickness? Eating right? Taking supplements? Or just keeping your Uggs handy? Please share your embarrassing morning sickness stories! We love to hear every cringe-worthy moment.

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Stressed woman rubbing eyes at work desk

November 26, 2016 by Victoria Santalesa

Stress, Lack Of Sleep, and Overeating

Well, the holidays are upon us again, and it is time for silent nights and visions of sugar plums and all that good stuff. Time for senses are assailed with images of Santa riding around on his sleigh coming to the houses of good children and rewarding them with treasure and eating their cookies. Surely, this couldn’t be too good. Firstly, he must be super stressed, and, secondly, those hours couldn’t possibly be healthy. No wonder he’s eating all those cookies. Do you catch yourself with the hand in the cookie jar late at night, even after a big meal? If you do you’re likely to gain weight and even develop health problems. If your find yourself a sleepless, stressed out, and overeating, it may be caused by a hormone imbalance.

Hormones
According to Dr. Mark Hyman, the underlying cause of night eating is biology. He believes it is caused by an imbalance in the hormones that regulate appetite and speculates that the key to ending your late night cravings lies within understanding how to balance them.

Insulin: Insulin is produced to process sugar. If insulin spikes and then crashes after eating, it makes you hungry, even if your meal is relatively healthful.
Leptin: Leptin is the hormone that sends a signal to your brain letting you know that you are full. If you eat a lot of sugar, flour, or processed food, your brain may become leptin resistant and not know when to put the brakes on your appetite.
Ghrelin: This is the hunger hormone which tells your brain to eat.
Peptide YY: This hormone is produced in your intestines and also sends signals to your brain when you’re full.
Cortisol: Also known as the stress hormone, cortisol can cause your blood sugar and insulin to rise making you hungrier and setting the stage for insulin resistance or pre- diabetes.

Woman eating breakfast

What Can You Do?

Eat Breakfast
If you’re binging at night, you probably won’t want to eat a good breakfast because you wake up full. If you’re are going to break the cycle, start the day with a high protein breakfast to keep your blood sugar even throughout the day.

Soothe the Stress
Stress causes overeating. Learn which methods of stress reduction work best for you. Deep breathing, exercise and yoga can all be effective relaxation techniques. They help to balance hormones, stop cravings, and maintain good sleeping habits.

Prioritize Sleep
Not sleeping drives up grehlin (the hunger hormone) and drives down PYY (the ‘I’m full’ hormone.) This means if you don’t sleep, you’ll be hungry, especially for sugar and carbs. Late night eating leads to bad food choices, so try to make sleep your number one late night activity.

Eat Regularly
Make sure to eat on a regular schedule, including three square meals. You can snack in between, but, remember, the body is a hormonal clock and needs a rhythm to keep it balanced.

We hope those visions of sugarplums aren’t keeping you up at night. Let us know your sleep and stress issues! We love to hear from you! Send comments and suggestions.

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November 20, 2016 by Victoria Santalesa

Count Carbs To Manage Your Glucose Levels

Celia Rivenbank, author of “Stop Dressing Your Six-Year-Old Like A Skank: And Other Words Of Delicate Southern Wisdom, cites the derivation of the word carbohydrates as, “from the Latin, carbo, which means “yummy” and hydrates which means “cinnamon bun.” and allows that they “are not something I can eliminate or even drastically cut back on.” While many of us may echo this sentiment, food science dictates that the term carbohydrates represents any food that is rich in the complex carbohydrate starch, or simple carbohydrates like sugar. Put the two definitions together and you get bad news for someone who is trying to lower his or her glucose level.

When it comes to controlling blood glucose levels, counting carbohydrates works the best of any system, including counting calories and avoiding sugar. This is because carbohydrates are what are responsible for rising glucose levels right after meals. If you take insulin, counting carbs allows you to match the doses of insulin to the foods you eat, providing for greater dietary flexibility and countering post meal lows and highs. A study done by the Texas School of Allied Health sciences found that people who ate regulated amounts of carbohydrates lowered their blood glucose level by 55 ml/dl.

Carb Counting 101

Read Labels
Luckily, the FDA requires manufacturers to list nutritional information and ingredients on food labels, including carbohydrates. Total carbohydrate represents everything in the food that is carbohydrate including starch, fiber, sugar, and sugar alcohol. Look at the number next to the g (grams). The percentage that follows is not relevant to carb counting. For a most accurate reading, subtract the fiber grams from the carb count because fiber does not raise blood glucose and subtract half the grams of sugar alcohol because sugar alcohols affect glucose levels half as much as other carbs. Also, remember to adjust for servings.

Check Listings
If you are buying foods such as fresh fruit and vegetables that do not carry a label, printed and electronic nutrient listings are available in booklet form, as downloads and on the internet. They can also be downloaded to a personal digital assistant, so you can have access to nutritional information in grocery stores and restaurants.

Estimate Portions
Portion conversion is a method involving estimating the serving of food by comparing it to a common object. For example, you know that a cup of cooked pasta has about 40 grams off carbs. You estimate that the portion on your plate in 1 1/2 cup by comparing it to a 12 oz. soft drink can.

Here are some handy measuring devices: The fist of an average adult is equal to one cup, a child’s fist is equal to a half cup, a deck of cards is equal to 1/3 cup, and a 12 ounce soda can is equal to 1 1/2 cups. Of course, it this tool works best when you have the objects in front of you, but with practice, you will find that you can eyeball it down fairly accurately.

If you are monitoring your glucose level, we hope this has been helpful. Let us know how you do it! Good luck and good health! We love to hear from you, as always!

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