November 27, 2013
Nutrition / Women's Health
A recent study soon being published in the journal Annals of Internal Medicine suggests that women who closely followed a...
A recent study soon being published in the journal Annals of Internal Medicine suggests that women who closely followed a Mediterranean diet were more likely to live past age 70 without heart disease, diabetes or other chronic diseases.
Although the Mediterranean diet has been criticized as another fad diet, the diet got its name, as it describes a cuisine common to countries bordering the Mediterranean Sea. Cecilia Samieri, the lead researcher, states that, "The Mediterranean diet is characterized by greater intake of [fruits, vegetables, legumes, whole grains] and fish; lower intake of red and processed meats; moderate intake of alcohol; higher amounts of [monounsaturated fats, mostly provided by olive oil from Mediterranean countries]; and lower amounts of [saturated fats].”
The study was observed in women; however, Samieri has reason to believe that the benefit would be for both genders.
It’s challenging to compare one type of diet or traditional eating style from one group of people to the next. However, the take away is that we know that a diet rich in fruits and vegetables and low in saturated fats promotes good health. The goal is to make healthy eating habits that lead to a healthy lifestyle. To read the full article, click here.
November 17, 2013
As the holidays near, so do our fears about weight gain during this festive season. Between family gatherings, parties with friends and office celebrations we...
As the holidays near, so do our fears about weight gain during this festive season. Between family gatherings, parties with friends and office celebrations we encounter many opportunities to overindulge. However, holiday weight gain is not inevitable and you can still enjoy your favorite foods! Sound too good to be true? Follow these simple tips from MyPlate to make sure your health and happiness are intact come 2014.
Take your time They say it takes your body 20 minutes to recognize that you’re full. Eat slowly and savor your food so that you don’t walk away from the Thanksgiving table stuffed like a turkey.
Use a smaller plate Heading to a holiday party? Hit the buffet with an appetizer size plate instead of a dinner plate. You can still sample your favorite foods, but will be limited by how much you can fit on your plate. Just don’t go back for seconds!
If you eat out, choose healthier options Eating out often means more fat and calories than when cooking at home. Luckily, many restaurants offer their nutrition information online. Check out the menu before arriving to make sure you choose a lighter selection. Or, share a favorite entrée with a friend!
Satisfy your sweet tooth in a healthy way Cookies, cakes and candies seem to appear at every corner this time of year. Carry a piece of fruit for a naturally sweet treat. Baked apples and cinnamon are also delicious!
Choose to eat some foods more or less often During the holiday season, fill up on fruits and vegetables. Compared to other foods, fruits and vegetables offer fewer calories and more nutrition. Filling your stomach with healthy foods will stave off hunger and make it easier to avoid holiday treats. You might also cut out an afternoon snack to save for a holiday event.
Sip smarter Who doesn’t love a peppermint mocha or pumpkin latte? However, these tasty beverages are often filled with sugar and are high in empty calories. Limit these drinks and reach for water and other calorie-free beverages when you are thirsty. Hot tea is a great cold weather drink as well!
Compare foods Trying to decide between the pumpkin and pecan pie? Visit SuperTracker to look up and compare nutrition information for more than 8,000 foods. Out and about? There are also a number of apps that can help you make an informed decision.
Make treats “treats,” not everyday foods Treats are meant to be an occasional indulgence, not an everyday food. Limit treats to special occasions. Enjoy your favorite holiday food on the day of, but not before or after. This way you can still enjoy your food but will eat less. Do you have a favorite tip to stay healthy during the holiday season?
November 14, 2013
More than 25 million people in the United States currently live with diabetes and another 79 million are diagnosed with pre-diabetes -- the majority having type 2. ...
More than 25 million people in the United States currently live with diabetes and another 79 million are diagnosed with pre-diabetes -- the majority having type 2. This disease causes blood sugar levels to rise higher than normal and increases your risk for many serious health problems.
Type 2, the most common type of diabetes, develops slowly over time and is preventable. Risk factors for type 2 diabetes include being overweight or obese, physical inactivity, a family history of diabetes, history of gestational diabetes, older age and race/ethnicity. Type 2 Diabetes can be prevented or delayed by taking positive steps towards a healthier lifestyle. Lifestyle intervention studies have indicated the following methods to be the most effective in achieving improved blood sugar control.
1. Weight loss – The majority of individuals diagnosed with Type 2 Diabetes are overweight. Maintaining a healthy weight allows the body to make better use of insulin. A weight loss of just seven percent of total body weight has shown to increase insulin sensitivity and reduce blood sugar levels in persons with diabetes.
2. Exercise – Brisk walking for at least 150 minutes a week has shown to manage pre-diabetes and prevent the onset of Type 2 Diabetes. Other benefits of exercise include:
3. Healthy diet – A diet rich in fiber (vegetables, fruits, beans, whole grains, nuts and seeds) and low in total fat (<25% total daily calorie intake) has shown to improve blood sugar levels.
For additional information on healthy eating with diabetes please see link to the American Diabetes Association’s MyFoodAdvisor at http://www.diabetes.org/mfa-recipes/. Recipes and healthy eating tips offered in this site are suitable for everyone looking to eat more healthfully.
If you would like to learn more about diabetes, please visit the CDC website at http://www.cdc.gov/features/livingwithdiabetes/.