|
|
I’m excited to share with you today how important fruit is in our diet. Fruit is an excellent source of antioxidants. In regards to heart health, it is suggested that they inhibit atherogenesis and improve vascular function.
Food Sources with Research
- Red grape (skins) and red wine-contain pro-anthocyanidins, trans-resveratrol, flavonoids, catechins, and quercetin-all which act as antioxidants. Resveratrol has been shown to reduce inflammation. This is important as chronic inflammation to the arterial wall is involved in the atherosclerotic disease process. Grape seeds are high in catechins and pro-anthocyanidins. Studies have shown that grape seed extract is superior in scavenging free radicals as compared to vitamin C, E, and beta-carotene.
- Rose hips, blueberries, and blackberries-high in vitamin C and scavenge free radicals.
Food BAR Program Nutritional Information-The below=1 Carbohydrate Food BAR
- 4 ounces red wine
- 15 red grapes
- 1/2 cup blueberries and blackberries
Snack Ideas
Fruit is a healthy and nutritious snack. Try mixing the above fruits with heart healthy nuts, such as walnuts and almonds.
Food BAR Nutritional Information
1/2 cup blueberries with 1 Tbsp walnuts=1 Fat and 1 Carbohydrate Food BAR
For more information with our Food BAR Program, please visit us at
http://www.healthylifeandnutrition.com
To Your Healthy Life,
Melanie Rubery,MS,RD,LD
As we continue our discussion into Heart Health, today I will focus on psyllium and plant sterols.
Plant Sterols and Stanols
Sources
- Sterol fortified foods such as beverages, soy, corn, and wheat.
- Sterol fortified spreads (butter and margarine) and dietary supplements
Research
- FDA has approved a claim if you have a diet low in fat and cholesterol and add stanol esters into your diet, they may decrease the risk of heart disease. Evidence suggests a reduction in total cholesterol and LDL levels.
- Research reports a reduction of 5-20% in LDL concentrations. A recent meta-analysis exhibited a reduction of -12 mg/dl in LDL with plant sterol and stanol intake (approx. 2.5 grams/day).
Psyllium-is an excellent source of soluble, viscous fiber.
Sources
- Apples
- Beans
- Citrus Fruits
- Peas
- Psyllium seed husk
Research
- FDA has approved a health claim “consuming soluble fiber from psyllium rich foods in conjunction with a diet low in saturated fat and cholesterol may decrease the risk of heart disease.” To hold this claim a foods MUST contain 1.7 grams of soluble fiber from psyllium seed husk.
- Found to aid in heart health by reducing total and LDL cholesterol levels.
Healthy Food Choice
Food Bar Program Nutritional Information=1 Tbsp=1 Fat Food BAR
For more information on our Food BAR Program, please visit us at http://www.healthylifeandnutrition.com
This week I want to focus on a HOT topic-Functional Foods. By definition, a functional food is any food or food ingredient that MAY provide a health benefit beyond the traditional nutrients.
Cardiovascular Benefits From Functional Foods
Oats-Beta glucan, a soluble fiber is responsible for the lipid lowering effects.
Research
- Meta-analysis of 20 trials demonstrate that 3 grams of soluble fiber (from oats)/day resulted in a 5-6 mg/dl reduction in plasma cholesterol. This reduction is linked to a 27% decreased risk for coronary heart disease.
- FDA has approved a health claim for oats. It states “soluble fiber from oat bran may reduce the risk of heart disease when added to a diet low in saturated fat and cholesterol.”
Sources
- Barley
- Oatmeal
- Oat Bran
- Rye
- Mushrooms (remember mushrooms are also good for the immune system)
Soy Protein
Research
- Evidence exists to demonstrate that soy protein can lower blood cholesterol levels and lower LDL cholesterol and TC (total cholesterol) in hypercholesterolemic patients.
- FDA approved a health claim “25 grams of soy protein/day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” However, due to mixed evidence, the FDA is re-assessing this claim.
Sources
- Soy beans
- Soy foods
- Soy protein isolate
Food Recommendation
A delicious and quick idea is Quaker Instant Oatmeal-Take Heart. 1 Packet has 4 grams of soluble fiber and 6 grams total fiber.
Food Bar Program Information (per packet)=2 Carbohydrate Food BARS
For more information on our Food BAR Programs, please visit us at http://www.healthylifeandnutrition.com
This week we have discussed many health benefits with including omega 3 fatty acids into your diet. I want to conclude this series with some quick tips and recommendations
The Bottom Line
- Most fish oil supplements are only 30% DHA and EPA. Check the bottle! The bottle may say 1000 mg on the front but contain only 300 mg of EPA and DHA. Look at the Supplement Facts Label.
- Shoot for 2 servings of fatty fish (salmon, trout, or sardines)/week. This will ensure you get 400-500 mg of EPA + DHA/day.
- If you have heart disease, take 1000 mg of EPA + DHA /day. Remember you need about 3000 mg of fish oil to get 1,000 mg EPA + DHA.
- If you have high cholesterol/triglyceride levels, consider 2-4 grams (2000-4000 mg) of EPA and DHA.
- If taking more than 3 grams/day from capsules, consult your physician due to increased risk of bleeding.
For more information on our Food BAR Programs, please visit us at http://www.healthylifeandnutrition.com
To Your Healthy Life,
Melanie R. Rubery,MS,RD,LD
Today I am going to discuss the health benefits of omega 3 fatty acids in the treatment of arthritis and osteoporosis.
Research
Arthritis
- Several studies conclude that omega 3 supplementation reduces tenderness in joints, decreases morning stiffness, and could allow for a reduction in the amount of medications for those with rheumatoid arthritis.
- Several test-tube studies of cartilage-containing cells have demonstrated that omega 3 fatty acids decrease inflammation and can reduce the activity of enzymes that destroy cartilage. This could be a form of treatment for those with osetoarthritis.
Osteoporosis
- Clinical studies suggest that omega 3 fatty acids increase levels of calcium in the body, improve bone strength, and deposit calcium in the bones. Particularly omega 3 fatty acids from the EPA form (fish oils).
- In a study of women over 65 with a diagnosis of osteoporosis, EPA was given along with GLA supplements. These women experienced significantly less bone loss over 3 years and an increase in bone density.
For more information on our Food BAR Program, please visit us at http://www.healthylifeandnutrition.com
Today we will discuss the advantages of including omega 3 fatty acids in your diet if you need to lose weight or have been diagnosed with diabetes.
Diabetes
Individuals with diabetes tend to have low HDL levels (healthy cholesterol) and high triglycerides. Research has demonstrated that omega 3 fatty acids can help lower triglycerides and raise HDL levels. The data suggests you need to consume omega 3 fatty acids from DHA and EPA rich sources (fish). ALA (omega 3 fatty acid from flaxseed and walnuts) may not have the same benefit because some diabetics lack the ability to convert ALA in a form to be readily used by the body. Again, if you are taking fish oil supplements, consult your physician for adequate dosage.
Weight Loss
Many individuals who are within the BMI classification of overweight or obese tend to have high cholesterol levels and poor blood sugar control. Clinical studies have been conducted to show if you follow a weight loss program that includes exercise and is rich in fish oils, you tend to achieve better cholesterol and blood glucose levels.
Nutrition Tips to Add Omega 3 Fatty Acids (specifically from fish oils)
- Try smoked salmon for breakfast
- Grill or broil salmon at lunch or dinner
- Switch things up and make salmon patties
- Supplement with high-quality fish oil capsules
Salmon Patty Recipe
2 cans salmon
1/2 cup oats
2 egg whites
2 Tbsp dill
2 Tbsp chives
2 Tbsp cilantro (optional)
Mix ingredients and form into patties (about 3 ounces each). Cook in skillet with PAM until golden brown.
Food BAR Information-1 patty=3 lean protein Food BARS
For more information on our Food BAR programs, please visit us at http://www.healthylifeandnutrition.com
Today I am going to highlight how omega 3 fatty acids are beneficial to heart health.
Health Benefits
- decreases triglyceride levels
- decreases growth rate of atherosclerotic plaque
- decrease risk of arrythmias
- may lower blood pressure
Research
- Clinical studies of those who have had heart attacks exhibited a reduced risk of death, stroke, and repeated heart attacks with a daily consumption of omega-3 fatty acids
- Evidence based research suggests that omega 3 fatty acid intake (primarily from fish) is protective against stroke. Eating at least 2 servings of fish/week reduced the risk of stroke by 50%.
Oriental Grilled Salmon
salmon fillets
2 Tbsp Dijon mustard
3 Tbsp low sodium soy sauce
6 Tbsp olive oil
1/2 tsp minced garlic
Prepare sauce and marinate salmon for 20 minutes. Broil in oven at high for 20 minutes.
Food BAR Information:
1-4 ounce fillet=1 fat and 4 lean protein Food BARS
For more information on our Food BAR Programs, please visit us at http://www.healthylifeandnutrition.com
This week I want to focus on the health benefits of omega 3 fatty acids. Research has linked it’s importance to cardiovascular disease, cancer, eye health, diabetes, depression, and skin and joints.
What is an omega 3 fatty acid?
Omega 3 fatty acids are essential fatty acids. They are essential to health but cannot be produced by the body. Therefore, on must consume food sources rich in this unsaturated fat.
Types of Omega-3 Fatty Acids
ALA-alpha-linolenic acid
DHA-docosahexaenic acid
EPA-eicosapentaenoic acid
Fish sources are rich in EPA and DHA. Soybeans, canola oil, walnut, and flaxseeds are rich in ALA.
Rich Sources of Omega 3 Fatty Acids (EPA and DHA)
Mackerel
Salmon
Sardines
Herring
Trout
Albacore Tuna
Basic Recommendation
Aim for eating fish (as listed above) at least 2 times/week.
Summary of Recommendations for Omega 3 Fatty Acids Per American Heart Association
- Without coronary heart disease-Eat a varied diet of fish, walnuts, soybeans, and flaxseed. Focus on fish twice/week
- With coronary heart disease-Consume 1 gram EPA +DHA/day from a fatty fish. If in capsule form, consult with MD.
- With a need to lower triglycerides-2 to 4 grams of EPA + DHA/day under the care of your MD.
Stay tuned as we discuss omega 3 fatty acids further and explain their specific role in disease prevention.
For more information on our Food BAR programs, please check us out at http://www.healthylifeandnutrition.com
Seafood such as salmon can help boost our immunity. Seafood is a rich source of selenium, a potent antioxidant.
Method
Improves white blood cells (B-lymphocyte)
Additional Foods
- Garlic- Garlic has antibacterial and antiviral properties.
- Chicken Noodle Soup-Research exist to demonstrate that a bowl of chicken noodle soup can help you get well faster.
Chicken Noodle Soup
3# pounds of shredded chicken
1 large onion, peeled and quartered
1 large carrot
1 cup sliced mushrooms
1/2 tsp dried thyme
1/2 tsp marjoram
1/4 tsp pepper
1 quart of low sodium chicken broth
1 quart of water
6 ounces of medium-wide noodles
1/2 # fresh spinach (optional)
Food BAR Information-1 bowl= 4 Lean Protein Food BARS, 1 Fat Food BAR, and 1 Carbohydrate Food BAR
For more information on our Food BAR Programs, please visit
http://www.healthylifeandnutrition.com
Yes! Another benefit of exercise. If you want to boost your immune system, then get moving! Research shows that raising your heart rate for just 20 minutes a day 3 times/week is associated with an increased immune function. If you can walk at least 5 days/week, you can reduce your risk of catching a cold.
Method
1. When you exercise, you increase the level of leukocytes. Leukocytes are an immune system cell that fight infection.
2. Exercise releases endorphins. Endorphins are natural hormones that give you a sense of well-being and enhance sleep, both which have a positive effect on your immune system.
HLN Tip
One of the best ways to keep track of your exercise goals is with a pedometer. A good beginning program would be 10,000-15,000 steps/day 3-4 times/week.
To sign-up for one of our programs, please visit
http://www.healthylifeandnutrition.com
|
|
