Monday, August 25, 2008
Saturday, August 23, 2008
If you needed just one more reason to cut the sugar, white flour, and other highly processed grains from your diet – here’s one for ya. Your Vision.
Turns out that if you cut out (or cut back) your consumption of processed carbohydrates, you can lower your risk of age-related macular degeneration (AMD). AMD is a leading cause of blindness in people aged 60 and older. Why is that, you may be wondering? Well, the high glycemic index in refined carbs increases oxidative stress, inflammation, and blood-fat levels – all linked to AMD.
In addition to replacing those bad carbs with high-fiber whole grains, there are four specific nutrients that help reduce the risk of developing common eye problems by as much as 35 percent – Vitamin C, Vitamin E, beta carotene (Vitamin A), and zinc.
In a recent study of people aged 55 and over, those who reported the highest intake of vitamin C, vitamin E, beta carotene, and zinc were significantly less likely to develop AMD than those who had the lowest intake. Citrus fruits like oranges, grapefruit, lemons and limes as well as mangoes and strawberries will pump up the vitamin C. Turkey, chicken, and fortified cereals are great sources for zinc. Raw almonds, peanuts, natural peanut butter, or a supplement, can help boost your intake of vitamin E. And sweet potatoes, apricots, and peaches are all excellent sources of beta carotene.
Other carotenoids (nutrients like beta carotene) that appear to be beneficial for eye health are lutin and zeaxanthin. You can find them in a variety of fruits and vegetables. Spinach, peas, and green bell peppers are all good sources of lutein. You get zeaxanthin from corn, spinach, orange bell peppers, and tangerines.
Friday, August 22, 2008
Put your foot down on one side or the other, swing the opposite leg over and start walking. You'll know before you take ten steps if you're going in the right direction. Not to decide is to decide. Try to not make choices by default.
Tuesday, August 19, 2008
Sunday, August 17, 2008
Tuesday, August 12, 2008
When it comes to health, fitness, and staying happy, every positive thing you do for yourself helps. So, why not start at breakfast? According to Dr. Kathleen DesMaisons, author of “Potatoes, Not Prozac”, there are four simple rules you can follow at breakfast time to help you shed pounds, fight sugar crazvings, and boost your mood to boot.
1. Get into a daily habit. Breakfast really is the most important meal of the day. Eating a healthy, well-balanced meal in the morning helps you sustain your energy levels and can prevent those late-day sugar/carb snack cravings that are a lot of people’s downfall.
2. Don’t wait. Breakfast packs the most energy sustaining punch if you eat it within an hour or so of waking up. When you first wake up, your brain is still washed with a chemical that masks hunger pangs, but your blood sugar is low. To cut those sugar cravings that will come later, eat early - even if you’re not hungry.
3. Eat complex carbohydrates. Go with things like whole-grain cereals, steel-cut oats and/or high-fiber fruits. The fiber helps your blood sugar stabilize and the bulk helps you feel full longer.
4. Bump it up with protein. Protein in your stomach slows digestion, it acts to keep your blood sugar on an even keel, and protein containing a bit of depression-fighting tryptophan helps your mood. The Doc suggests eating 1/3 of your daily protein at breakfast.
Need more reasons to make a healthy breakfast part of your routine?
Studies show that people who eat breakfast have greater success at weight loss and weight maintenance than those who don’t.
A high fiber breakfast will help you stay more alert than if you start your day with a high-fat meal.
Eating whole rather than refined grain cereal can lower your risk for heart disease.
Are your mornings rushed? If you don’t think you’ve got time for breakfast in the morning, stock your fridge with ready-to-eat goodies for the go. Throw some fruit and veggies in one sandwich bag and a hard-boiled egg in another. Then, grab a yogurt cup (and maybe a napkin while you’re at it) – and you’re off. Eat an early, nutritious to-go meal like that and you won’t be hit with those sudden hunger pangs that make the drive-thru seem tempting later on.
Thursday, August 07, 2008
The desire to shed extra baggage and firm up is a goal for lots of folks, but not everyone. If you’re underweight for
your body structure and have started your program to PUT ON healthy weight, or if your current weight is in good range, but you want to transform it into healthy proportions of skeletal, muscle, and fat; this tip is for you.
In addition to building your major and skeletal muscle groups through your fitness program, developing healthy eating habits (including what you eat and how you eat it) are essential. Here’s why:
If you’re significantly underweight, chances are you may have a weak digestive system. A healthy digestive system is what makes absorbing and using the nutrients in the foods you eat possible. Being at a healthy weight doesn’t guarantee that your major organs are working well, but getting up in the normal range does improve your chances of regulating blood sugar and insulin levels and avoiding osteoporosis – and this means a lot for your overall health and longevity.
1. Chew your foods until liquid.
Especially if you are underweight and your digestive system is weak, by chewing your foods until liquid, you take burden off of your digestive organs and increase the likelihood that most of the nutrients in the foods that you eat make their way into your bloodstream.
2. Eat at rest, not on the go.
Being physically active or emotionally upset while you eat diverts blood away from your digestive organs and to your skeletal muscles and nervous system. Optimal blood supply to your digestive organs is crucial to keep them functioning well.
3. Ensure regular exposure to friendly bacteria.
Having healthy colonies of friendly bacteria in your digestive tract is critical to optimally break down and extract nutrients from the foods you eat. Easy fix? Eat yogurt every day.