Eat healthy on Thanksgiving
Eat healthy on Thanksgiving Day and still have room for pumpkin pie! Thanksgiving is a holiday when we gather to give thanks and share a special meal of festive foods. But it’s easy to overeat when there’s so much food and the celebration lasts all day long.
Did you know that chronic health conditions such as diabetes and heart disease can be improved by limiting or eliminating added sugars in your diet? I’m not suggesting a low-carbohydrate diet that eliminates nutrient-dense foods such as apples and oranges with naturally occurring sugars bound to fiber.
Instead, you should reduce your intake of added sugars, such as high fructose corn syrup added to processed foods. To help consumers, the FDA has ruled that by 2020 food manufacturers must use the newly-designed Nutrition Facts panel, which has been updated to include a separate line for added sugars as a subcategory of total sugars. It’s about time!
Consume coconut flesh and water but skip coconut oil and cream
More consumers today are cooking with coconut oil because of the buzz about its health benefits, but research does not support its use for heart health. Coconut oil is comprised of several types of fatty acids, including medium chain triglycerides (MCT), which are absorbed into the portal vein unlike other fats. About half of the fat in coconut oil is the saturated fat lauric acid, 70% of which is digested in the gastrointestinal tract and raises cholesterol levels.
Coconut oil is calorie-dense with 130 calories per tablespoon, and 92% saturated fat, which promotes atherosclerosis. Although coconut oil does not increase total cholesterol and “bad” LDL cholesterol levels as much as butter does, it does raise cholesterol levels more than unsaturated plant oils do. So, it’s better to eat poly- and mono-unsaturated fats found in whole plant foods, such as olives, walnuts and avocados.
Likewise, many people are swapping dairy cream with full-fat coconut milk, which is also high in saturated fat. Read what I had to say about canned coconut milk in this article published online in Eat This, Not That! Read more
Oats and fruit are good sources of fiber (Photo by Melissa Belanger on Unsplash)
Most people know that eating high-fiber foods promotes regular bowel movements. And you may have heard that dietary fiber can help reduce high cholesterol and blood glucose levels.
According to the Food and Nutrition Board of the National Academy of Sciences, which presents the Dietary Reference Intakes, “The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.”
But there are many types of fiber with unique properties and health benefits, so eating more fiber is not a one-size-fits-all solution. You must understand how each type of fiber works in the body in order to choose the right foods to achieve your health goals.
Apples and oats contain soluble fiber that lowers cholesterol
This nutrient-dense oatmeal recipe is a smart breakfast choice because each ingredient makes an important contribution to our health. Whole-grain oats contain beta-glucans, a soluble fiber that helps reduce blood glucose and cholesterol levels.
Oats are a prebiotic food with fermentable fibers that feed our gut bacteria to promote a healthy immune system. In the large intestine, this activity produces short-chain fatty acids that provide fuel for our colon cells and prevent the growth of colon polyps.
Both walnuts and flaxseeds are excellent sources of alpha linolenic acid, a plant-based source of essential omega-3 fatty acids that fight inflammation to keep our heart and brain healthy. Apples provide even more soluble fiber and are a good source of quercetin, a flavonoid antioxidant and anti-inflammatory compound considered beneficial for health. Research has shown that cinnamon may also play a small role in reducing blood glucose. It adds a slightly sweet, warming spice that complements the flavor of the cooked apples. Read more to get the recipe for this tasty and nutritious oatmeal. Read more
KIND Nuts & Spices Bar with only 5g sugar (free sample courtesy of KIND Snacks)
“Is this healthy to eat?” This is one of the most common questions my clients ask as they show me a protein bar, nutrition shake or packaged snack food. Perhaps you, too, have been wondering how to level up your snacking game. Keep reading this tip-filled post to learn how to answer this question for yourself and snack like a pro!
More people are snacking than ever before. According to a 2014 Mintel research report on snacking trends, 94 percent of Americans snack at least once daily, while 50 percent of adults enjoy snacking two or three times daily. And 24 percent of Millenials eat up to four snacks daily to improve function, focus and energy.
The good news is that 33 percent of consumers want healthier snack options, and they care as much about the quality of ingredients as the taste. The bad news is that higher snacking frequency is associated with increased caloric intakes of up to 50 percent, leading to weight gain, obesity, diabetes and heart disease. Read more
Almonds are a good source of healthy fats
Along with protein and carbohydrates, fats are one of the three macronutrients that supply our body with energy measured in calories. Fats are considered energy-dense at 9 calories/gram, which is more than twice the 4 calories/gram found in both protein and carbohydrates.
But even though dietary fats are relatively high in calories, they are necessary for life because they provide the essential fatty acids that our bodies can’t make. You must eat fats to help absorb the fat-soluble vitamins A, D, E and K, and beneficial phytochemicals such as beta-carotene from the foods you eat.
A healthy diet should contain between 20 and 35 percent fat, ideally from whole plant foods, while minimizing or eliminating sources of saturated and trans fats, which promote disease. Here’s a list of which fats you should add to and subtract from your diet: Read more
Lose weight using seven simple strategies
Making a lasting health behavior change requires a lifelong commitment to a new, healthy lifestyle. You must change your mind to change your life. Here are seven simple weight loss strategies that work.
First, get your head in the game by asking yourself these questions:
July is National Watermelon Month
July is National Watermelon Month! A light and refreshing summertime treat, watermelon makes an appearance at every holiday celebration from Memorial Day until Labor Day. Did you know that watermelon has a water content of 92 percent and can help you stay hydrated in the heat? Watermelon juice is also loaded with potassium, which makes it an excellent sports recovery drink.
Watermelon is a good source of Vitamin B6, which aids in the production of antibodies and in the formation of red blood cells. This nutritious fruit is especially rich in the antioxidant vitamins A and C, which boost the immune system by fighting free radicals that damage cells and cause disease. Another source of antioxidants in watermelon is the phytochemical lycopene, a carotenoid that gives watermelon its deep, red pigment. Research suggests that lycopene may improve heart health by lowering triglyceride and LDL cholesterol levels, and may also reduce the risk of prostate cancer. Pair it with a source of healthy fats such as avocado to increase its absorption.
Watermelon is also an excellent source of the amino acid citrulline, which is converted in the body to arginine and then nitric oxide, which dilates blood vessels to improve blood flow and reduce blood pressure. Much of the citrulline is found closest to the rind, so be sure to include it.
Drink it: Make fresh watermelon juice by adding two to three cups of cold, fresh watermelon cubes to a blender with several ice cubes and blending until liquefied. The juice will be frothy, so you may want to pour the juice through a fine-mesh strainer to clarify it. Serve the strained juice in a glass with ice cubes to cool off on a hot summer day. For an extra zing, squeeze some lemon into the juice and garnish with fresh mint or basil leaves.
Eat it: Whether you slice your watermelon into wedges, cube it, or scoop it with a melon baller, watermelon is delicious! Find great recipes in every category courtesy of the National Watermelon Promotion Board.
Guacamole with avocado and tomatoes
Guacamole, a classic summertime party food, contains ingredients that not only taste great, but also are good for you. Avocados provide heart-healthy, mono-unsaturated fat that boosts absorption of the antioxidants lycopene and beta carotene in tomatoes. The allium vegetables garlic, onions and scallions boost immunity and play a role in our natural detoxification process, as does the herb cilantro. Limes are an excellent source of vitamin C, a natural antioxidant that fights free radicals and reduces inflammation. Capsaicin, a beneficial chemical compound in jalapeno peppers, improves circulation and may increase metabolism. Read more