Archive for the ‘Nutrition’ Category

The 5 foods you should eat every day

Monday, March 8th, 2010

Eating right on a budget can be a challenge, but it’s certainly not impossible. Consider this your cheat sheet to the 5 inexpensive foods you should eat everyday for optimum health.

#1 Leafy greens
Medical experts call them one of nature’s miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.
 
#2 Nuts
Many nutritionists recommend nuts like almonds, cashews and walnuts because they’re high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!
 
#3 Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember — the stronger the onion, the greater the health benefit.
 
#4 Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren’t reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.
 
#5 Yogurt
Making yogurt part of your daily eating routine can improve your digestion — if you’re buying the right stuff. Check that the label lists “active cultures” to make sure you’re getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis.

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The Anti-Aging Diet

Friday, February 19th, 2010
Can what you eat help you age gracefully?
 
It seems we’re all trying to find the “magic bullet” that delays the natural aging process. Put an antiaging label on most any product, and it flies off the shelves.

Yet if you’re trying to look your best without going under the knife, a secret ingredient might be right under your nose. Some experts say one answer to aging gracefully can be found in the grocery store — in fruits, vegetables, green tea, and a host of other healthful foods that are rich in antioxidants and other potentially age-deterring compounds.

What Is Aging?

Of course, the signs of aging include not only wrinkles,  but also memory loss, decreased brain function, and an increasing risk for chronic diseases such as heart disease,  osteoporosis, and cancer.  Healthy aging  is also defined as living a longer, healthier life. And many studies have documented the link between a healthy diet and prevention of age-related or chronic diseases.

Adopting a healthy lifestyle that includes regular physical activity,  adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages can be the best defense against aging. Dietary choices are critical to delay the onset of aging and age-related diseases, and the sooner you start, the greater the benefit. 

Antioxidants and Inflammation

Some foods and beverages contain powerful substances called phytonutrients that some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, gobble up “free radicals” — oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer’s disease.

As we age, we become more susceptible to the long-term effects of oxidative stress (a condition where the body basically has too many free radicals) and inflammation on the cellular level. The theory is that antioxidants and other age-defying compounds help cells ward off damage from free radicals and minimize the impact of aging.

Beyond antioxidants, some other compounds in foods can affect aging. They can be classified according to their impact on inflammation at the cellular level, experts say. All foods fit into three categories: pro-inflammatory, neutral, or anti-inflammatory.  You can help to slow aging at the cellular level by choosing foods that are anti-inflammatory and rich in antioxidants.

Age-related changes may be reversed by consuming foods and beverages that are rich in a variety of compounds, including antioxidants, and are anti-inflammatory, such as cold-water fish and richly colored fruits and vegetables. On the other hand, foods classified as pro-inflammatory can accelerate aging

If  we eat large amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process.

While the benefits to eating healthy are many,  diet is certainly not the only factor that affects the aging process. Stress, hormones, ultraviolet light, and a weakened immune system also contribute to aging. Still, making smart lifestyle choices are within your control, and are among the best things you can do to help prevent disease and retard aging.

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6 ways to live a lot longer

Monday, February 8th, 2010

Things you can do that will seriously improve your longevity. Here are 5 to try today:

1) Add raspberries to your oatmeal

Most Americans eat 14 to 17 g of fiber per day; add just 10 grams more and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fiber helps reduce total and LDL (”bad”) cholesterol, improve insulin sensitivity, and boost weight loss. One easy fix: Top your oatmeal (1/2 cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal. Other potent fiber-rich foods: 1/2 cup of 100% bran cereal (8.8 g), 1/2 cup of cooked lentils (7.8 g), 1/2 cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).

2) Drink green or black tea

Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it’s a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don’t offer the same health benefits.

3) Swap seltzer for soda

Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome–a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist—that increase your chance of heart disease and diabetes. Controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking can add 6 to 9 1/2 healthy years to your life.

4)  Eat purple food

Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer’s disease, according to research. Polyphenols help keep blood vessels and arteries flexible and healthy. “What’s good for your coronary arteries is also good for your brain’s blood vessels.  Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What’s more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

5) Walk instead of drive 

“Fit” people–defined as those who walk for about 30 minutes a day–are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice–find ways to move a little more, every day.

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Ordering fast food in Orange County

Wednesday, June 24th, 2009

Fast Food

Fast Food

Diners have become more health conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you will find many options to “eat healthy” these days. Since I don’t cook, I eat out all the time.
So whether you’re eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.
Whether you’re having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.
Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:

     

  1. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you’ll feel full sooner, you will eat less.
  2. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
  3. If you’re craving something sweet, and don’t want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing — dip your fork into it first, then your dessert.
  4. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
  5. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you’ll cut the calories in half as well!
  6. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

Remember, making healthy choices makes a HUGE difference in your calorie consumption. I hope these tips are helpful in maintaining a healthy lifestyle!

To your health,

Katherine

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