|
April 2008 - Posts
-
When it comes to buying more whole grain, all the advertising makes it very difficult to decide what is the healthiest option – especially with all the new products.
Whole wheat is better for two main reasons. First off, non-whole wheat products, such as white bread have been through a process called milling. During this process, producers take away the fiber and nutrients like niacin and lots of others. They normally try to replace this loss by fortifying the bread with the minerals they took out during the milling process. Whole wheat bread has all three parts of the wheat berries (the bran, the germ and the endosperm) and all the good for you nutrients along with lots of fiber.
If a piece of bread has at least 3 grams of fiber, it's considered good. It is recommended that we all get 25-35 grams and not most people do that. Fiber can help decrease cholesterol, prevent constipation, and decrease intestinal cancers. Fiber helps provide volume and bulk so it helps you stay full longer. When looking at different products, look for the first ingredient to be whole wheat flour (not just wheat flour).
If you look at pastas, whole wheat pastas are made from durum wheat. Durum is the second-most widely cultivated wheat species (after common wheat). The whole-wheat pastas may have higher protein content (7-10 grams per 2 ounce dry serving).
To get a better feel for the benefits of regular vs. whole wheat products, let’s compare pastas (see labels below). In addition to the protein benefit mentioned above, a cup or 5 oz of cooked whole wheat pasta can average 176 calories per cup vs. 224 calories for the same amount of cooked regular spaghetti. Additionally, it’s important to take a look at the fiber content. The whole wheat pasta has 4 grams of fiber per cup compared with 2.6 grams of fiber with the regular pasta.
 
Rebecca
|
-
We're thrilled to announce that The Sneaky Chef is back for another guest appearance on Ignite! Last year, Missy Chase Lapine (aka The Sneaky Chef) joined us on Ignite to share tips from her first bestselling book, The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids Meals. She shared blogs about how to easily add healthy ingredients to kid favorites, like brownies, macaroni and cheese and chocolate chip cookies. And she participated in a Live Chat, where she answered your questions and offered solutions not shared in the book. (You can view a transcript of that chat by logging in, clicking on Live Chat in the top-right corner and then clicking on the transcript for Live Chat with The Sneaky Chef.)
And now, she's back for seconds. This time she's expanded her cooking secrets to target what she calls "the other picky eater in the family" with her new book – The Sneaky Chef: How to Cheat on Your Man (In the Kitchen) Hiding Healthy Foods in Hearty Meals Any Guy with Love.
While the last book had tricks for healthier meals for kids, these recipes are geared toward adults (and specifically, men). They include lots of ingredients that are good for the heart, lower cholesterol and promote a healthy prostate. For example, the Doctor's Choice Chili has beans in whole and puree form and the Barbell Burgers include spinach and blueberries. And as The Sneaky Chef puts it, this book isn't just for men, it's for anyone who wants to add some health to their every day recipes.
Starting Tuesday, May 6 we'll be reviewing the book on Ignite, looking at some of the recipes and offering our own thoughts (and asking for yours, too). And starting this Thursday, May 1, Missy will be posting a weekly blog sharing her own thoughts. As always, feel free to post comments and ask her questions. Finally, we'll have another Live Chat event with Missy in early-June (stay tuned to Ignite for the official date).
If you're interested in purchasing a copy of the book, it's available in bookstores and on Amazon.com now. Happy cooking!
Kerry
|
-
An FDA panel said the agency should improve its guidance on risks
from laser-vision eye surgery, following testimony from people about harm they
suffered in botched procedures.
While past studies generally have found that 95% of Lasik
patients are satisfied with their surgery, some patients have complained the
surgery left them with damaged eyes and psychological problems.
Among other steps, the Food and Drug Administration panel, which
included doctors alongside industry, consumer and patient representatives, said
the agency needs to include more details in its patient labeling and Web site.
Patient labeling for Lasik surgeries should include information on possible
complications for Lasik patients who seek cataract surgery later in life,
information on possible correlation between hormonal treatments and dry eye for
Lasik patients and pictures of common symptoms of patients who have experienced
a decline in visual quality, according to the panel.
The panel also said an FDA Web site on Lasik treatments
should include statistics on risks of the surgery, clearer and more coherent
writing and further information on patients' need for reading glasses when they
reach middle age. And it recommended that a system that reports adverse medical
incidents associated with Lasik include not only incidents related to visual
acuity but to quality of vision. The broader designation would encompass visual
"glares," "starbursts" and "halos" commonly
reported by patients with
Lasik surgery is the common term for the most common type of
vision-correction surgery. Doctors who perform Lasik surgeries have mounted a
defense of the surgeries, which the FDA said are performed approximately
700,000 times each year.
The American Society of Cataract and Refractive Surgery has
touted the results of a "meta-analysis" of thousands of studies
showing that over 95% of patients are satisfied with the Lasik procedure and
would recommend it to a friend or elect to undergo the procedure again.
"The question is which one of this painting of the Lasik
picture is true," panel Chairwoman Jayne S. Weiss said. "And
obviously, they're both true."
The FDA recently recruited the National Eye Institute, part of
the National Institutes of Health, to study how patients' quality of life has
been affected by laser eye surgery, beyond helping to correct their vision. Eye
doctors are hoping the study will shed light on the incidence of
dissatisfaction with laser eye surgery and lead to ways to shrink the risk of
problems.
Jason
|
-
This past weekend, the weather was perfect to enjoy the outdoors and I decided to make the most of it by exploring the city on a bike. I don’t own a bike and wasn’t ready to buy one, so I looked around and found a local bike shop that rents bikes by the hour or day. The price of renting was about about $8 an hour or $24 for the day - within my budget and a great way to spend a Saturday!
My friend and I rented a couple of mountain bikes and covered a lot of distance. We rode along the river and over by the airport to watch the planes take off. We even brought sandwiches, some fruit and water and had a small picnic. By the end, my legs were a bit sore from all the exercise. But it sure felt good.
When I got home, I did a little research on cycling and found the health benefits are outstanding. Did you know that cycling at a regular pace burns approximately 300 calories per hour? It also can reduce the risk of heart disease, high blood pressure, obesity and diabetes. And even more amazing, a 15-minute bike ride to and from work five times a week burns off as much as 11 pounds of fat in a year.1 Just knowing this makes me want to go out and buy a bike.
I definitely recommend biking as a fun activity that you could try out sometime. It doesn’t require insurance or gasoline and it benefits your health and the environment. You’ll feel good about yourself, be kind to the environment, have fun and be able to burn some calories while having a blast.
Have any memorable biking adventures? Reply to this blog and tell us about it.
Justin
(1) http://www.leedscyclists.org.uk/health.htm
|
-
When you are short on time, it’s not the time to give up on your exercise routine. Instead, remember that a little exercise is better than none. So I thought I could give you some ideas of what you can do for mini-workouts to get in shape with limited time.
Many studies indicate that short and intense workouts lasting around thirty minutes are sufficient and even better for building muscle. After forty-five minutes to an hour the body begins to lose the benefits of the workout. By doing long, drawn out workouts you may actually do more harm than good because you risk over training.
Evidence that short sessions of exercise help the heart is good news for those who haven't been exercising. If you are just beginning, you can start off slowly by breaking your exercise into smaller time segments and still get the benefit. This may be better than trying to be too ambitious the first time out, which can often result in a sore back or sore muscles and prompt you to stop entirely.
Starting out in short sessions also takes the excuse away that you have no time. If you exercise for 10 minutes three times a day, or 15 minutes two times a day, you're still getting in 30 mins of exercise, which is beneficial.
Aerobic exercise is what hearts like best. It makes the heart become stronger and work more efficiently. You can get an aerobic workout from numerous activities, such as biking, jogging, running, swimming, brisk walking and dancing.
In addition to these activities, an aerobic workout can be achieved by a quick workout DVD or by using exercise machines (e.g., stationary bikes, treadmills, stair-steppers, rowing machines) that can be found at a local gym or health club. Be sure to check with your doctor before you begin any kind of exercise program.
Whether you choose to do one of these activities or something moderate such as taking a walk break at work, taking the stairs, or cleaning the house, just be sure you do something.
Rebecca
|
-
It can be hard to keep up with all the new products that hit the supermarket shelves these days. And quite frankly, many of them end up not being worth your attention since their nutritional value tends to be lacking. So to wrap up women’s health month, I thought it would be beneficial to cover some of the newer products that tend to be very good for women because of their protein, fiber, and/or low calorie level.
Below is a list of 10 foods that you can introduce into your diet for some more variety and added nutrition:
Activia is a great-tasting low fat yogurt from Dannon® that contains Bifidus Regularis, a natural probiotic culture that can help regulate your digestive system by helping reduce long intestinal transit time. It is a live "friendly" bacteria that's beneficial when eaten daily.
Kashi Cereal (and other similar products) have foods that are not highly refined with artificial additives or preservatives. Some cereals are packed with 13 grams of fiber and 8 grams of protein. Kashi also makes whole grain waffles, oatmeal, and crackers. These products can be found in all grocery store chains. (See label below.)
Fage 0% Yogurt is a Greek-style fat-free yogurt found in most supermarkets. It is very low in sugar only 6 grams per serving and it has 13 grams of protein. Compared to other yogurts, it has more than double the protein without all the sugar and fat.
Trader Joes Multigrain crackers are trans-fat free packed with fiber. In addition, a serving size is 17 crackers for only 140 calories!
Snack Bags of Popcorn – a variety of popcorn companies have started to make it easier on those of us who get the munchies. We can now be in more control with a 100 calorie snack bag of popcorn. These snacks are low in calories, high in fiber and they satisfy the crunch and salt cravings you get.
Promise Active Drink is a fruit drink that offers 2 grams of the natural plant sterols that help lower cholesterol. They are found in the yogurt/dairy section of the grocery store.
Smart Balance Butter Substitute is a butter substitute that is trans fat free and can be used in baking (very uncommon in most brands of butter substitutes). So throw out your margarine and butter today and replace it with a healthier, lower calorie option that tastes great.
Barilla Plus Whole Grain Pasta is a whole grain that is high in protein and fiber. It does not have that dark whole grain look or taste (so you can get this one past the whole family with no complaints). It can be found in all grocery stores.
Quaker Weight Control Oatmeal is convenient microwaveable oatmeal that contains more fiber and protein than other leading brands to make a person feel fuller and longer.
GNU bar is a high fiber snack bar with 140 calories but packed with 12 of the 25-30 grams of fiber you need per day.
Rebecca
|
-
If you are like me, not quite hitting the entire food pyramid, then popping nutritional supplements to make up for the missing nutrients from your diet might sound like a good idea. I've always wondered about whether this approach to eating is a healthy one but never quite got a satisfactory answer from anyone. Here's the latest opinion on this:
1) The best way to get the nutrients is from one's diet. Although in my case (and I suspect for many of you as well), a busy lifestyle, eating out etc. does not always support this.
2) Experts say that most people can benefit from a multi-vitamin. It's not clear on how to select the right kind. Accourding to this recent article, the sticky issue surrounding nutritional supplements is the way they are regulated. These pills, powders and potions fall under a different set of rules when being watched by the Food and Drug Administration. According to the FDA, dietary supplements are regulated under a "different set of regulations from those covering 'conventional' food and drug products.
3) It's important to read labels. The article recommends that when reading labels for supplements, the first ingredient should not be sugar, it should not be high fructose corn syrup, no artificial colors or dyes. Nothing that you can't pronounce. If you can't pronounce it, it probably isn't very good for you. Now, that's easy advice to follow.
And, finally the article recommends using the rule of thumb when buying supplements -- i.e. if it sounds too good to be true, it probably is.
Sound advice, if you ask me.
Reena
|
-
In my last blog, I told you about a pilot program the USPS started which allows customers to mail back old ink cartridges and small electronics to save the environment. This week, I wanted to keep with the “green” theme and remind everyone that Tuesday is Earth Day – the day to give back to the environment and to work toward protecting the planet.
Earth Day began in 1970 when Senator Gaylord Nelson of Wisconsin suggested holding a nationwide grassroots demonstration on the environment. Over the next 38 years, the spirit and size of Earth Day activities have grown tremendously. Earth Day 2007 saw more than 1 billion people participating from all over the world. And this year, Earth Day is anticipated to reach even more people.
On Sunday, my friends and I are going to bike down to the National Mall in DC for the Earth Day celebration. The festival should be amazing with musical guests, like Jordin Sparks and The Roots and speakers such as Ed Norton, Senate Majority Leader Harry Reid, Rep. Ed Markey and Russell Simmons. The event sounds like it will be tons of fun – and we’ll be sending a positive message. For Earth Day events in your area, go to the Earth Day Network.
So, how are you celebrating Earth Day this year?
Justin – A Lumen
|
-
In any exercise program, it is best to include a combination of aerobics, strengthening, and stretching. Here is a sample 1-week exercise schedule for someone who is basically healthy and wants to maintain fitness. If group fitness exercise classes are unavailable, simply substitute any aerobic activity such as jogging, brisk walking, biking, or swimming for 30-50 minutes.
Don’t forget that it is important to warm up, cool down, and stretch for 5-10 minutes before and after each workout. In addition, aerobic activity should raise heart rate significantly (on a scale of 1 to 10, you should feel like you’re working at a 7 or 8 for most of the time). And most importantly, make sure that your exercise sessions are convenient and enjoyable so that you stay with it!
Day 1: Jog 40 minutes; 5 minutes of abdominals (i.e. sit-ups); stretch 5-10 minutes
Day 2: Bike 30 minutes; lift weights: all major muscle groups (3 sets of 8-12 repetitions)
Day 3: Take a step aerobics class; 5 minutes of abdominal exercises
Day 4: Use a cross-trainer for 40 minutes; 5 minutes of abdominals; stretch 5-10 minutes
Day 5: Swim 30 minutes; take a strength training class that works all muscle groups
Day 6: Take a kickboxing class; lift weights (1 set; 8-12 repetitions; all major groups)
Day 7: Rest (no exercise) Remember that if you are just starting out, start slowly and make sure to walk (rather than jog) for that workout. Always consult your physician before starting any exercise program.
Rebecca
|
-
Before exercise, it is important that your body is properly fueled. However, large meals right before exercise can cause sluggishness, cramping, and diarrhea. So, what should you do?
A small meal 2-3 hours before exercise such as low-fat tuna salad on a whole-grain roll and an apple would be a good choice. If you don’t have that much time, it’s a good idea to have a high-carbohydrate low fat snack an hour or so before exercise. Good examples include a banana and 6 oz. of yogurt such as Dannon Light & Fit or a tablespoon of peanut butter with a serving of crackers such as Kashi TLC. The key is to eat whatever makes you personally feel the best. As an alternative, you can drink a sports drink such as Gatorade or fruit juice such as Tropicana Pure Premium 100% Orange Juice.
Easily digestible foods, such as those mentioned above, will minimize gas and cramping during exercise. Conversely, high-fat foods will cause discomfort because they take longer to digest – so don’t splurge on a bacon cheeseburger before you hit the gym! And, if you’re planning an especially intense sweat session, it is smart to allow extra time for the food to digest beforehand.
In addition to food, fluids are necessary to keep your body well-hydrated. A glass (8 oz.) of water before and after exercise and a glass every 10 to 15 minutes during exercise will replace what you sweat out. For workouts longer than an hour, a sports drink such as Gatorade can provide quicker hydration than water alone. After exercising, fluids are critical. Drink plenty of water, sports drinks, juice, or eat water-rich foods such as oranges and peppers to replenish water lost. It’s good to have a meal that combines protein and carbohydrates as soon as you can tolerate it to help your muscles recover, especially if you are a competitive athlete. An example might be 3 oz. sliced turkey breast on 2 pieces of whole-grain bread or 3 oz. grilled chicken with 2 oz. whole-wheat pasta, such as Ronzoni Healthy Harvest. As an alternative, a high-energy nutrition bar such as Cliff is easy to grab and will give your body what it needs post-workout.
Rebecca
|
-
In the previous chapter of Women’s Bodies, Women’s Wisdom, Dr. Northrup gave a lengthy overview of the ways women can improve their health by improving the quality of their diets. In this chapter, she follows up with a discussion of the other half of the equation: exercise. I titled this blog “The Joy of Exercise” because, as Dr. Northrup notes, one of the reasons exercise is an obstacle for many of us – particularly women – is that we grew up with the notion of ‘no pain, no gain.’ Also, we often confuse ‘exercise’ with ‘athletics.’ As she points out, you don’t have to be athletic to exercise. And you can – and should – find activities that you enjoy doing; otherwise, you won’t keep doing them.The benefits of exercise are many and well-known by now: lower risk of cancer (including breast cancer) and heart disease; reduced stress and higher self-esteem; stronger bones (especially important for women); and a longer life expectancy. And, of course, weight control. By the way, I think it’s important to note that Dr. Northrup recommends combining aerobic exercise plus weight training, because people with more muscle mass have higher metabolic rates. That’s why many women who seem to eat relatively little still have trouble losing weight – they don’t have sufficient muscle mass.On the other hand, Dr. Northrup points out the danger of becoming too addicted to exercise. Her discussion of amenorrhea (loss of periods) and premature osteoporosis due to extreme exercise is a powerful caution. As with so many other aspects of healthy living, moderation is the key to success.
So do as Dr. Northrup suggests: enjoy the feeling of moving your body, and the feeling of health that will accompany it.
Dr.Ray 
|
-
I read an interesting story this weekend about strategies restaurants are using to reduce the cost of food on the menu. There’s a whole business built around helping restaurants save money on food, as you might imagine. Here are the two basic methods they use: 1) Encouraging consumers to buy higher margin items (like pasta) and 2) Serving smaller portions (but making it look like it’s the same amount of food).
When reading this article, my first thought was – how can I apply these strategies to my own habits to help me eat healthier? Most of the ideas mentioned in the article are things we’ve all read or heard of when it comes to eating better. For example, reducing the portion of meat and loading up on vegetables or using smaller plates for meals that we expect to cover the plate (e.g., chicken marsala).
Other strategies that restaurant consultants recommend are a little bit more far-fetched, but just might work for those of us trying to eat a little bit less and a little bit more healthy. First, restaurant consultants recommend separating the description of the food from the price, so consumers are enticed by the description before they see the price. For eating healthier, why not do just the opposite? By keeping the Nutrition Facts label close by when we’re eating, we’re more likely to recognize how many servings we’re eating and at how many calories.
Another tactic employed by restaurants is to put the higher margin items in the top-right corner of the menu, which is where consumers typically look first. In terms of eating healthier, we might want to think about looking at the places we look first for snacks and then sneaking in only healthy options. In my pantry, the eye-level snacks are things like crackers and cookies. I might think about putting the air-popped popcorn and teas at eye-level instead.
Lastly, restaurants are weighing the portions – particularly where it comes to meat – in order to save money. We can easily apply this to eating healthier. Many of us know that a cup of cereal is usually equal to one portion, but do we actually know what a cup looks like? One way to save calories is to measure our food for a few days to remind ourselves what a portion size actually is. I think we’ll all be surprised at the results. So while restaurants are actually trying to save money, maybe they’re doing us all a favor by giving us some new healthy tricks. And if you have any other calorie-saving tricks, please share them here!
Kerry
|
-
The United States Postal Service has entered into a new pilot program where customers can recycle small electronics and inkjet cartridges by mailing them free of charge. Postage-paid envelopes will be available at 1500 post offices in 10 pilot areas throughout the country, including Washington, Chicago, Los Angeles and San Diego.
You’ll simply pick up an envelope at a participating location and drop the inkjet cartridge or small electronic item in the mail. Small electronics include PDA’s, Blackberries, digital cameras, iPods and MP3 players. Clover Technologies, a company that recycles, remanufactures and remarkets inkjet cartridges, laser cartridges and small electronics will pay for all the postage. USPS is hoping that the “mail back” program will helps consumers make more environmentally friendly decisions by providing an easy way of disposal.
This program sounds neat. It’s easy and it seems to benefit all parties involved - most importantly, the environment. What are your thoughts?
Justin
|
-
Many times when people exercise it is for weight loss. However, we need to make sure that we are properly fueling our bodies for exercise. Getting the right fuel for your best performance is important; food provides your body with necessary energy.
Carbohydrates: When trying to lose weight, people often cut back on carbohydrates thinking it will help them lose more weight. However, you will feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen – primarily in your muscles and liver. Your muscles then use stored glycogen when needed for energy. Cereals, breads, vegetables, pasta, rice and fruit are good sources of carbohydrate. But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices.
Protein: Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Most people can easily get the protein they need from such foods as meat, dairy products and nuts, and don't need additional protein supplements. If you are cutting back on your calories for weight loss, be careful that you do not go below 60 grams of protein per day. Dropping to low in protein will jeopardize muscle mass. The body will be forced to use the muscle for protein use and there will be muscle loss (and not building) from exercise.
Fat: Fat is an important, although smaller, part of your diet. Fats, as well as carbohydrates, can provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising. Fats remain in your stomach longer, causing you to feel less comfortable.
Water: Staying hydrated is important for exercise. Your body uses the water in your blood to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. As you exercise, your body temperature rises and heat leaves your body as you sweat, taking with it electrolytes such as potassium, calcium, sodium and chlorine. If you don't replace the fluid you lose during exercise, your heart rate increases and your temperature rises, which puts you at risk of dehydration and compromises your workout. To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting coffee, tea or soda for water, because they often contain caffeine, which acts as a diuretic that causes your body to lose even more water.Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it. The sodium in sports drinks also helps you rehydrate more quickly.
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Remember not to deprive your body of energy when you are being active.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
|
-
Several weeks ago in the Wednesday Label Review series, we discussed 6 types of Super Foods. Today, I thought we could delve a little deeper into fruit and vegetable Super Foods. Super Foods have super powerful nutritional benefits that many times can be more beneficial than medicine and can keep us from developing certain diseases. What we choose to eat in our daily diet can really impact how we feel and what types of disease we will develop later in life. You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following Super Foods will help you maintain your weight, fight disease, and live longer. The American Cancer Society has discovered in research that eating 9 servings of fruits and vegetables per day can cut your cancer risk in half. The foods below have been identified for their super nutritional benefits.
1. Broccoli
It's still true: few foods measure up to broccoli for cancer-fighting potential. Broccoli is rich in antioxidants that are linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal cancers. These antioxidants also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to decrease inflammation. 2. Pumpkin
Pumpkin is often thought of as a dessert, however pumpkin is one of the best sources of carotenoids, which are antioxidants that reduce the risk of cancer. Like sweet potatoes, carrots, butternut squash and other orange-red vegetables, pumpkin is rich in disease-preventive beta-carotene. Carotenoids are also inversely related to cataract formation and they boost immunity.
3. Blueberries
As most people know, blueberries are rich in amhocyanidins (antioxidants), compounds that help protect the heart, and may inhibit the growth of cancer cells. Studies suggest the blueberry anthocyanidins protect against neurodegenerative diseases like Alzheimer's and Parkinson's, and can slow and even reverse age-related memory loss and decline in cognitive function.
4. Apples
Surprise – apples make the list too. Eating an apple a day is particularly good for your lungs, especially if you smoke. In a study presented before the American Thoracic Society, British researchers said that apples were more effective than other fruits and vegetables in reducing the risk of developing serious disease, including lung cancer. In another study, Dutch scientists found that smokers who ate an apple a day were half as likely to develop chronic obstructive pulmonary disease (COPD), an umbrella term for emphysema and chronic bronchitis. An apple contains three grams of fiber—including a type called pectin that helps lower cholesterol levels and moderate blood sugar.
5. Spinach
Spinach is known to boost your vision and protect against cancer. Spinach is a great dietary source of an antioxidant called lutein. Lutein helps protect against heart disease and some cancers, and has been shown to reduce the risk of cataracts and macular degeneration. Spinach is also rich in beta-carotene, which may protect against cancer. Other lutein-rich foods include kale, collard greens, and chard.
6. Tomatoes
Tomatoes are loaded with lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers, and has heart-protective effects. Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth than tomatoes or broccoli alone.
In general, these fruits and vegetables are readily available, inexpensive and have other benefits, such as high fiber content. And they've been used for years, with no drawbacks, side effects or toxicity.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
|
More Posts Next page »
|
|