Diet: Seeds for Thought

DIET:  Important Tips to Improve your Results!

  • A study found that dieters who include exercise in their weight-loss program are able to specifically target belly fat. Researchers believe abdominal fat cells may be more responsive to exercise.
  • A new study indicates 1 or 2 glasses of white wine daily may protect your heart just as well as red wine.
  • Eat more fish! Take a multivitamin every day.
  • Coffee is good for you. Generally, drinking 1 to 3 cups a day will increase your overall health. It can help lower risk of Parkinson’s, Alzheimer’s and type-2 diabetes. Coffee has been shown to retard the aging process and enhance short-term memory and it may be the top source of antioxidants in the American diet. More than four 8 ounce cups a day and the risks outweigh the benefits. But stay away from fancy coffee drinks; they can easily top 400 calories.
  • Cleanse, clear and rejuvenate your system by deep cleaning your tissues and organs to restore health and energy. Consider a liver detoxification/purification program at least once a year.
  • Read food labels! If the amount of fat is more than 30% of the total calories, don’t buy the food item.
  • Scientists put together a list of the best foods for keeping you full and the research has proven then right time and time again. The winners are:
  • White potatoes… they keep you full three times longer than the average food.
  • Eggs… known as the prefect protein.
  • Oatmeal… the most satisfying cereal around with protein and fiber.
  • Beans… their high fiber content is key.
  • Fish… prepared steamed or grilled is best.
  • Apples…yes an apple a day can keep you full and healthy.

Here are a few dietary supplements that are for every body:

  • Green tea… is a bona fide fat burner.
  • Glucosamine + chondroitin…help sooth sore joints.
  • Fish oil… is a depression fighter; it assists your brain in regulating emotions.
  • Zinc gluconate… helps acne; it’s both antimicrobial and anti-inflammatory.
  • Plant stanols… block cholesterol from being absorbed.
  • Co Q10… which is naturally produced by the body; helps relieve fatigue by improving the ability of muscle cells to convert oxygen into energy
  • No need to feel ashamed as you reach for that perennial favorite, a peanut butter and jelly sandwich. Contrary to a recurring rumor, peanut butter contains no trans fat, the kind that increases the risk of heart disease. The USDA tested 11 brands, and found no detectable trans fat in any of them. Peanut Butter has a good amount of oleic acid, a fat believed to benefit the heart.
  • Good news about your Diet Coke: A large study by the Cancer Institute finds no link between aspartame and cancer.
  • Pre-race spaghetti dinners are making a comeback. While high-protein regimens have become popular, high-carb diets are best for endurance. High-carb eaters are faster and burn energy quicker.
  • A new study shows moderate alcohol consumption (1 to 14 drinks/week) may protect our brains as we age.
  • Many popular energy drinks are worse for your girth than soda. Why? They’re often packed with sugar which can inhibit your ability to burn fat.

Eating fresh berries is one of the pleasures of summer. But they deliver more than just a juicy burst of sweetness:

  • Blueberries, one of nature’s best protectors against cancer and heart disease, are loaded with radical-fighting antioxidants. They’re brain food as well.
  • Raspberries are a great source of ellagic acid and have more fiber than any berry and most fruits.
  • Blackberries contain antioxidants, help lower cholesterol and blood pressure and may help prevent other diseases.
  • Strawberries, the nation’s favorite, pack more vitamin C than other berries, and fewer calories, too.

 A few book titles for everyone’s healthy bookshelf:

  • Complete Guide to Symptoms, Illness and Surgery ($25) includes helpful at-a-glance symptom charts.
  • Book of Body Maintenance & Repair ($22) is nothing short of superb for understanding how to fix/prevent injuries.
  • Mayo Clinic Healthy Weight for Everybody ($23) is our favorite nutrition and exercise book.
  • Our Bodies, Ourselves ($25) is friendly and comforting and covers it all.
  • Good Housekeeping Family First Aid ($15) is a must-have for emergencies.

 Caffeine Content: What you need to know!

There’s one key number you won’t find listed on a nutrition label: caffeine content. So, to determine how much of a jolt you can expect from popular beverages, researches analyzed 36 widely available drinks. Here are the most caffeinated products (milligrams per ounce) in five common categories and compared with a regular black coffee from Dunkin’ Donuts:

  • Dunkin’ D coffee – 8.9 mg per oz
  • Nestea Cool Lemon Iced Tea – 1.0
  • Starbucks Doubleshot (in a can) – 16.3
  • Diet Coke with Lime – 3.3
  • Sobe Adrenaline Rush Energy – 9.2
  • Mountain Dew – 3.8

 Eat Nuts to protect against heart disease

Studies show that eating nuts protects against heart disease, high blood pressure, and diabetes. Better yet, they may help keep off the pounds. Top picks:

  • Almonds – Nearly 9x more healthy fat than dangerous saturated fat. Plenty of protein, fiber, calcium and vitamin E.
  • Walnuts – Loaded with the same heart-healthy omega-3 fatty acids in salmon.
  • Pistachios – The highest level of LDL-lowering sterols, high in ‘good’ fat.
  • Peanuts – Not actually a nut, but good for keeping cholesterol levels at bay; also a good soured of protein.
  • Pecans – High in good fat and lower in ‘bad’ fat than other nuts.

Hangovers are easier to prevent than they are to cure. Try these few tips:

  • White wines and clear liquors are safer than red wines and colored liquors which are loaded with headache-causing congeners. Choose draft beer over canned or bottled.
  • Have a glass of water after each drink.
  • Eat cheese and fruit to slow absorption and speed metabolism.
  • Before calling it a night, have some crackers and water (salt and re-hydration) and a multivitamin.
  • Pop a pill. Besides easing pain, aspirin or ibuprofen eases inflammation around your poor tired brain.

We’d love to hear your thoughts and tips! Contact us to learn more about our Nutritional Services!

Natural Wellness Centre | (740) 687-0279


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