Tag Archives: Eat

The “Case” For Eating Greener

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broccoliYour Health Journal…..”I wanted to promote a great article today in The Observer by Patty Hammond about the importance of eating healthy, especially your vegetables. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. I suggest you visit The Observer web site (link provided below) to read the complete article. It is one of the most informative articles I have read recently.”

From the article…..

If you want to attain and maintain a healthy weight, as well as reduce your risk for developing chronic disease, it’s time to realize how important it is to eat your vegetables.

Not only do vegetables provide loads of nutrients like potassium, folic acid, vitamin A, vitamin C and dietary fiber, eating more of them can also help you consume fewer calories overall. That’s because fiber-containing foods, like vegetables, make you feel full more quickly. Plus, most vegetables are lower in fat and calories per cup than other foods and you won’t find any cholesterol in them. However, you need to be smart about how you prepare and serve them because sauces and seasonings can quickly add a lot of fat, calories, and sometimes even cholesterol to your vegetable dishes.

So how many vegetables should you be eating every day? Probably more than you’re currently eating, if you’re like most people. This is especially true if you eat a lot of greasy starchy fast food French fries and not many other vegetables. According to MyPlate.gov, the amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Most adults should try to eat at least two or three cups of vegetables a day. When determining how much a single serving should be, just remember that, in general, one cup of vegetable juice, raw or cooked vegetables is a single serving, but when you eat raw leafy greens you need to eat two full cups to count them as one serving.
- See more at: http://www.observertoday.com/page/content.detail/id/582014/Eat-greener-during-National-Nutrition-Month.html?nav=5060#sthash.3j00XcaW.dpuf

To read the full article…..Click here

Exercise And Eat Right For A Healthy Heart

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healthyheartFrom Your Health Journal…..”A very interesting article from the Bonney Lake-Sumner Courier-Herald, which discusses heart health during February, which in American Heart Month. I have been trying to post many articles this month about maintaining a healthy heart. Sadly, about 600,000 people die of heart disease in the United States each year, which is 25% of all deaths. Living a healthy lifestyle is the best prevention, including quitting smoking, identifying and treating high blood pressure, knowing and managing our cholesterol, relaxing and exercising more in order to ease some of our daily stress, and preventing or carefully managing diabetes. Obesity is at one of its all time highs in the US, as so many adults and children suffer from risk factors associated with it. Please visit the Bonney Lake-Sumner Courier-Herald web site (link provided below) to read the complete article. I enjoyed it a great deal.”

From the article…..

February is American Heart Month and the perfect time to begin steps to help prevent heart disease, the leading cause of death for both men and women.

About 600,000 people die of heart disease in the United States every year – that’s one in every four deaths, according to the U.S. Centers for Disease Control and Prevention. Coronary heart disease is the most common type of heart disease responsible for most of these sudden deaths.

You can reduce your risk of developing heart disease or having a sudden cardiac death.

Risk factors you cannot control include increasing age (men over age 45 and women over 55 are at increased risk), family history and gender. Knowing you have a family history of heart disease means you have to pay attention to those factors you can control. Heart disease kills more women than men every year and kills more women than all types of cancer combined.

The good news is there are many things we can do to reduce our risk. Quitting smoking, identifying and treating high blood pressure, knowing and managing our cholesterol, relaxing and exercising more in order to ease some of our daily stress, and preventing or carefully managing diabetes are all things we have some control over. We know that people with diabetes have a three times higher risk for developing cardiovascular disease than individuals who are not diabetic. Cardiologists consider the diabetic patient to have the same risk as a patient who has had a previous heart attack.

Watch your weight and be mindful of not only what you eat but how much. Being overweight or obese tends to increase the risk for heart disease, not to mention many other serious medical conditions. Making healthy food and beverage choices is an essential part of a healthy lifestyle. Eat plenty of fresh fruits and vegetables. Choose foods in “nature’s own wrapper” and avoid foods high in saturated fat (animal fats) and cholesterol. Avoid trans fats entirely. A high-fiber diet will help you manage your weight. Salt (sodium) often worsens high blood pressure, so limit your salt intake to about three grams (3000 mg) daily. Avoid simple sugars like those found in soda, candy and desserts.

To read the complete article…..Click here

The Best Foods To Eat For Clear Skin

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By Larissa Jordan

eatinghealthyClear, healthy skin is something everyone wants; however, many young people and adults alike still find themselves with less-than-perfect skin. What steps can you take to make your skin clearer? One way is to pay attention to your diet. Although no foods specifically cause or cure acne, there are foods and nutrients that can affect your appearance. Keep reading to find out why the foods you eat play a role in how your skin looks and what foods you should eat to keep your skin clear, bright and beautiful.

Why Foods Affect Your Skin
Many dermatologists will tell you that what you eat doesn’t affect your skin, but new research is showing the opposite. While hormones play a role in acne, foods and nutrients play a role in your skin’s appearance. For example, processed foods can have harmful effects on your skin, so with the proper nutrients and fewer toxins, you can reduce the amount of blemishes on your skin.

What Foods to Eat
The following are some foods and nutrients you should consume if you’re looking for acne remedies. And, of course, you should make sure to drink plenty of water to help flush toxins out of your body and keep hydrated.

• Vitamin A. Very high doses of this vitamin are sometimes used to treat acne. These doses are hard to fulfill through diet alone, yet, dietary vitamin A is important for healthy skin. Some foods rich in this nutrient are sweet potatoes, carrots, lettuce and cantaloupe.

• Vitamin C. This vitamin protects cells from free-radical damage. Bell peppers, oranges, kale, Brussels sprouts, strawberries and okra are all rich in vitamin C.

• Vitamin E. This vitamin helps protect cell membranes and guard against UV-radiation damage. Some good food sources include: almonds, spinach, broccoli, avocados and mangoes.

• Carotenoids. Carotenoid levels are known to be lower in acne patients. Consume more green- and orange-colored vegetables to get an abundance of this nutrient.

• Selenium. Selenium is an antioxidant mineral that delays aging by protecting skin quality and elasticity. Tuna, oysters, shrimp, brown rice, mushrooms and eggs are all good sources.

• Zinc. This mineral protects cell membranes and helps maintain your skin’s firmness. Oysters, lentils, peanuts, cashews and lima beans are all excellent sources of zinc.

omega3• Omega-3 fatty acids. These healthy fats help maintain cell membranes. Find them in wild salmon, anchovies, chia seeds, walnuts, seaweed and flaxseed oil.

• Lemons. Lemon juice cleanses the liver. Drinking it will also flush out your pores and keep your skin fresh and bright.

• Apples. Apples contain pectin, the enemy of acne. Eat the skin, which is where the pectin is most concentrated.

• Yogurt. Yogurt has antifungal and antibacterial qualities, making it useful for cleansing the skin and unblocking clogged pores.

• Whole grains. Fiber-packed whole grains can help prevent and reduce acne. Whole wheat, quinoa and millet are all fiber-rich.

When planning your diet, you’ll also want to consider your allergies and food sensitivities, which can reduce your body’s immune response sensitivity over time.

When planning your diet, you’ll also want to consider your allergies and food sensitivities, which can reduce your body’s immune response sensitivity over time. And, if you break out, think about what you’ve been eating. If you’re eating a lot of junk food, try cutting it out of your diet and see if it makes a difference in the appearance of your skin. You may also want to stay away from certain foods including dairy products and foods with a high-glycemic index. Plus, when choosing what to drink, tea — green, white or black — is a great option because it has antioxidant properties. It’s certainly better than choosing soda or sugary fruit juice.

The majority of young people in the West and about 50 percent of adults over 25 are estimated to have facial acne to some extent. If you are one of these people, paying attention to the foods you eat really can have an impact on your skin. Why not consider what you eat and make a few changes to your diet? Perhaps your skin will clear up, and you’ll be able to put your best face forward with confidence in any situation.

- Larissa Jordan is a college student who once suffered horrific acne and was always looking for acne remedies. Today, after changing her diet and paying attention to what she eats, she has clear skin.

Eat For A Healthier Lifestyle

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From Your Health Journal…..”What a great article recently from the TC Times about the AARP’s New American Diet. The New American Diet is geared toward utilizing what science now knows about the effects of dietary and lifestyle choices on the incidence of cancer and other diseases. Although it is geared toward the audience of AARP individuals over 50, the diet’s emphasis is on eating non-processed foods including lean proteins, whole grains, low-fat dairy, fruits and vegetables is a healthy diet for all age groups. Now, many of my readers who are younger may ask, why is this article important to me? The answer is simple, as it discusses making lifestyle changes, including eating healthy and exercise, as well as getting adequate sleep and proper hydration. Please visit the TC Times site (link provided below) to read the complete article. It is a good one!”

From the article…..

The New American Diet emphasizes healthy non-processed food choices for longevity, quality of life

This just might be the last diet you’ll ever need.

The American Association of Retired Persons (AARP) New American Diet by John Whyte, M.D., offers no gimmicks, calorie counting or points — just a healthy emphasis on whole foods over unhealthy processed ones.

The New American Diet is geared toward utilizing what science now knows about the effects of dietary and lifestyle choices on the incidence of cancer and other diseases. While it is geared toward the audience of AARP readers over 50, the diet’s emphasis on eating non-processed foods including lean proteins, whole grains, low-fat dairy, fruits and vegetables is a healthy diet for any age group.

“The New American Diet looks like all the healthy lifestyle intervention tools rolled into one book,” said Sarah Easlick, M.S.R.D., clinical nutrition manager at McLaren-Flint.

“These lifestyle changes will be helpful in disease prevention and treatment,” said Easlick. “If diseases such as obesity, coronary artery disease, diabetes or hypertension are present, there is a high likelihood of seeing improvements in overall health. As dietary changes are made and especially if weight is lost, it is also likely that medications will need to be decreased and possibly eliminated. By drastically decreasing processed foods and increasing exercise, there is high potential for naturally lowing blood pressure.”

The basic principles of this eating plan are:

• Eat breakfast every day — one that includes protein, whole grains and fruit, for example, 1 cup high-fiber cereal, ½ cup low fat milk, 10 berries.

• Drink more water — eliminate sodas (including diet), juices, alcoholic drinks and concentrate on water and two cups of caffeinated coffee every day. A glass of wine or two daily can also reduce the risk of diabetes. In addition to water and coffee, iced tea and hot tea, as well as low fat milk would be good drink choices, according to Easlick.

To read the full story…..Click here

You Are NOT What You Eat

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By Van Clayton Powel

We’re commonly told ‘You are what you eat.’

But just because you eat something doesn’t mean you digest it. And if you don’t digest it, it’s either passing right through, sucking energy out of you. Or even worse, hanging around and causing problems.

Gas, bloating, headaches, fatigue … food sensitivities, diarrhea, skin problems … some researchers even suggest there are links between digestive problems and serious illnesses like asthma, arthritis, migraines and psoriasis.

Gas, bloating, headaches, fatigue … food sensitivities, diarrhea, skin problems … some researchers even suggest there are links between digestive problems and serious illnesses like asthma, arthritis, migraines and psoriasis.

The bottom line is that it is impossible to be healthy without proper digestion, no matter how nutritious your diet. In fact, digestion is as important to your survival as the beating of your heart and breathing air into your lungs. Unfortunately, research indicates many of us are not digesting very well:

• By some estimates as many as 50% of us now suffer from digestive problems.

• After the common cold, it has become the most likely reason we will seek out a doctor.

Now, without a doubt, what you eat is important and you should eat the most nutritious foods possible. But that’s only half the equation. You also have to pay attention to how you eat because it can have a huge impact on whether you:

1. Actually get the nutrients out of what you eat.

2. Damage your digestive system. And with almost 70% of your immune system located in or near your digestive tract, damage here can be critical.

GI-TractSo, what do I mean by how you eat? Take something as simple as chewing, for example. We all know we’re supposed to chew our food well. But did you know you can extract so many more nutrients by chewing well that there’s even a case of prisoners of war in a concentration camp surviving (while others around them perished) by chewing eat bite of their meagre rations 150 times?

And studies suggest chewing has some other surprising and remarkable benefits:

• It arouses the brain. (Students perform better on tests when they’re chewing gum.)

• It stimulates the immune system. (By increasing the production of T-cells and Immunoglobulin A.)

• It helps with weight-loss. (We tend to eat fewer calories.)

• It might even help prevent age-related memory loss.

The contribution of proper chewing to digestive health is just one of the areas covered in the book You Are NOT What You Eat; Better Digestive Health In 7 Simple Steps. Here’s a quick look at some of the others.

1. Minimize your fluids around mealtime. Excessive fluids before and after eating can interfere with the initial stage of digestion in the stomach, and also cause food to be released prematurely into the small intestine.

2. Avoid continual ‘grazing’ or snacking. Your stomach functions best by dealing with one meal at a time, so it’s best not to eat anything until the previous meal has cleared the stomach.

3. Avoid stressful activities while eating. Stress basically turns off digestion (by stimulating the sympathetic nervous system). It also distracts us and leads to higher calorie intake. So turn off your phone when you eat, don’t watch the News while you’re eating, don’t eat while driving in traffic, et cetera.

4. Don’t eat close to bedtime. (Or eat only a small light snack, and chew it well.) Your body’s designed to heal and rejuvenate while you sleep, not digest food.

5. Avoid intense exercise for about an hour after you eat. (Or eat only a small volume of light food before intense exercise.) Intense exercise redirects blood flow from the digestive tract to the muscles, and also turns on your body’s sympathetic nervous system. (See stress above.)

6. Have your bowel movements as soon as possible after the initial urge, and when possible, around the same time each day. This helps prevent chronic constipation, bowel irritation, and toxins in the waste from being reabsorbed into the body.

Simple steps. But they can have a profound affect on your digestion, on your performance, and on every aspect of your health. So without a doubt, watch what you eat. But remember, how you eat is the other half of the equation.

VanClaytonPowel- Van Clayton Powel is a former nursing supervisor, the founder of Mind Body Fitness Inc., and the author of You Are NOT What You Eat; Better Digestive Health In 7 Simple Steps. As a Registered Psychiatric Nurse, Powel graduated top of his class and went on to specialize in detoxification, addictions treatment, and emergency assessments. He also spent years in Asia studying traditional medical models, martial arts and yoga, and has taught his unique blend of Western and Eastern techniques to thousands of clients, including Olympic athletes, the Canadian National Snowboard Team, and major corporations. Powel’s passion for teaching about digestion comes from winning his own battle with chronic digestive problems, and he happily reports he can eat anything he wants again.
You can contact him through YouAreNOTWhatYouEat.com

What We Eat Affects Healthy Aging

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From Your Health Journal…..”You sometimes wonder if the old adage ‘You are what you eat‘ still holds true today? Most likely, yes. A healthy diet fuels your body correctly, while an unhealthy diet fuels your body inappropriately. Think of eating as an investment in the future. Just as you invest money in the bank to secure financial health, you invest healthy food in your body to secure good health.”

From the article…..

Molecular changes to our genes, known as epigenetic marks, are driven mainly by ageing but are also affected by what we eat, a new research has revealed.

The study showed that whilst age had the biggest effects on these molecular changes, selenium and vitamin D status reduced the accumulation of epigenetic changes, and high blood folate and obesity increased them.

These findings support the idea that healthy ageing is affected by what we eat.

Researchers from the Institute of Food Research led by Dr Nigel Belshaw, working with Prof John Mathers and colleagues from Newcastle University, examined the cells lining the gut wall from volunteers attending colonoscopy clinic.

The study volunteers were free from cancer or inflammatory bowel disease and consumed their usual diet without any supplements. The researchers looked for specific epigenetic modifications of the volunteers’ genes that have been associated with the earliest signs of the onset of bowel cancer – an age-related disease. These epigenetic marks, known as DNA methylation, do not alter the genetic code but affect whether the genes are turned on or off. These methylation marks are transmitted when cells divide, and some have been associated with the development of cancer.

The investigators studied the relationship between the occurrence of these epigenetic marks at genes known to be affected in cancer, and factors including the volunteers’ age, sex, body size and the levels of some nutrients in the volunteers’ blood.

To read the full article…..Click here