Tag Archives: nutrition

LIVE LONGER…..EAT SPICY FOODS

spicy-835393_640A recent study from China shows that people who eat spicy foods appear to be healthier and live longer.

In a survey involving 500,000 Chinese men and women, there was a inverse correlation between spicy foods and all cause mortality, heart disease, cancer and respiratory infections.

So…besides being tasty to those ‘chili lovers’ out there, it appears that spicy food may provide health benefits as well.

Read more >>>>HERE<<<<

EATING FISH IS HEALTHY, TAKING OMEGA 3 SUPPLEMENTS….MAYBE NOT

We’ve all heard that the words OMEGA 3 FATTY acids….and they are invoked as having magical properties to heal us.  Specifically, supplements of Omega 3’s, a healthy polyunsaturated fat, are thought to protect the blood vessels in the heart and brain, thus preventing heart attacks and strokes.

A recent study out of England compiled data from many studies of dietary Omega 3’s and found that people who ate 4-5 servings of fish high in Omega 3’s, had a mild reduction in stroke risk, but this was not seen in people who obtained their Omega 3’s from supplements.

http://www.bmj.com/content/345/bmj.e6698

So, getting your Omega 3’s from a natural source is the way to go, if you can find the taste for it.  Check out the various fish below that contain high levels of these beneficial fats.

Type of fish
Total omega-3 content per 3.5 ounces (grams)
Mackerel
2.6
Trout, lake
2.0
Herring
1.7
Tuna, bluefin
1.6
Salmon
1.5
Sardines, canned
1.5
Sturgeon, Atlantic
1.5
Tuna, albacore
1.5
Whitefish, lake
1.5
Anchovies
1.4
Bluefish
1.2
Bass, striped
0.8
Trout, brook
0.6
Trout, rainbow
0.6
Halibut, Pacific
0.5
Pollock
0.5
Shark
0.5
Sturgeon
0.4
Bass, fresh water
0.3
Catfish
0.3
Ocean perch
0.3
Flounder
0.2
Haddock
0.2
Snapper, red
0.2
Swordfish
0.2
Sole
0.1

Source: The Health Effects of Polyunsaturated Fatty Acids in Seafoods

EATING BETTER…..WE ALL NEED TO TRY

I must talk to 20 people a day about eating better and losing weight. It is so difficult and there are so many different ways to lose weight.
Trying to just improve our diet is a great first step and making some simple changes will give us improved health if not the weight we desire.
Check out these resources. One is from Hopkins:
http://www.johnshopkinshealthalerts.com/alerts/nutrition_weight_control/MyPlate-Dietary-Guidance_6335-1.html?ET=johnshopkins:e92318:307785a:&st=email&s=W3R_121013_001

On another front, there is an exceptionally appealing website paid for by YOUR TAX DOLLARS. Yes….try to get something back, by checking out this website of dietary information
http://www.choosemyplate.gov/

GIVE YOUR HEART THE WILLY WONKA TREATMENT

We’ve heard that dark chocolate can be good for us and a recent article in the respected medical journal BMJ (British Medical Journal) concluded that chocolate with 60-70% cocoa, lowers blood pressure enough, and lowers LDL (bad) cholesterol enough that it would reduce the risk of heart attack by 1% and reduce the risk of cardiac death by 0.1%.  These are based on realistic and reasonable assumptions and were developed into a valid statistical model.

So….time to follow your Willy Wonka instincts and get your chocolate going….just make sure it is  of the high ‘cocoa’ variety.

 

WHERE’S THE SALT?

The salt shaker is not a big factor in our salt consumption these days. Approximately 50% of salt in your diet comes from the following items….so do attend and make an effort to reduce if you can.
The top 10 sources, which account for 44% of sodium consumption are— white bread and rolls; lunch meats, including deli turkey and ham; pizza (frozen or restaurant); poultry; soups; sandwiches; cheese; meat dishes; pasta dishes: and salty snack foods such as potato chips, pretzels, and popcorn.