Balanced Diet - Tampa Chiropractor | Dr. Brad McHenry | The Health and Wellness Clinic of Chiropractic

Archive for Balanced Diet

Feb
1

6 Diseases Related to Obesity

Obesity and the diseases associated with it cost a staggering percentage of health care dollars. It is estimated that $168 billion is spent each year in the U.S. alone to treat obesity-related diseases. These diseases include Type 2 diabetes, heart disease, cancer, high blood pressure, metabolic syndrome, polycystic ovary syndrome (PCOS), high cholesterol, gallstones, osteoarthritis and more.

Type 2 diabetes is a disease most commonly caused by obesity. Though it used to develop primarily in adults, it is now quite common in children as well, with the recent increase in the rate of childhood obesity. Blood sugar levels become elevated due to the insulin resistance caused by obesity and greatly increase the risk of developing diabetes.
Heart disease can develop as a result of fatty deposits building up in the arteries, and hardening of the arteries (atherosclerosis) is 10 times more common among the obese than in the population with normal body weight. Fat tissue also requires blood to survive, so more blood vessels are created, putting greater strain on the circulatory system, increasing blood pressure and making the heart work harder to circulate that extra blood.
Those who are obese have an increased risk of cancer, especially cancer of the colon, breast, prostate, gallbladder and uterus.
Obesity adversely affects both the metabolism and endocrine system, often resulting in metabolic syndrome, the fastest-growing obesity-related health problem. This refers to a group of risk factors that increase your risk of more serious diseases, such as coronary heart disease, stroke and diabetes. Symptoms include excess weight particularly located around the middle of the body, insulin resistance, low HDL (“good”) cholesterol and high triglycerides.
Women who are obese can suffer from a number of reproductive health problems, including infertility, uterine cancer and PCOS. Because obesity causes disruption in the menstrual cycle and the endocrine system that is responsible for the delicate balance of hormones necessary for successful ovulation, studies have found that even a modest reduction in body fat of between 5 and 10 percent is often enough to restore ovulation and fertility.
Osteoarthritis has grown increasingly common as the rate of obesity has increased. The excess weight adds to increased wear and tear on the joints, particularly on the knees and hips. Obese women are nine times more likely to suffer from osteoarthritis of the knee, often leading to the need for a total joint replacement. However, researchers have found that losing as little as 11 pounds can reduce the risk of knee osteoarthritis by half.

The increased risks of these six diseases alone are good reasons to lose weight if you are obese. Even losing a little has been shown to have a positive effect on your health, and it can significantly reduce the amount you spend on health care every year.

0 Categories : Balanced Diet, Fitness

Nov
25

Nutritional Guidelines for Seniors

by Chiropractor

Living a long healthy life requires we take care of our bodies. Good nutrition and moderate amounts of exercise will do miraculous things to keep you healthy and active. Healthy nutritional guidelines for seniors are even more important. As we approach our senior years our bodies don’t work nearly as efficiently as they used to; digestion is slower, we require less calories and have different sleep needs as well.

Many seniors today are undernourished because of aging, eating processed foods, decreased metabolism and the effect of medications. Thirty percent of seniors lose their ability to make stomach acid, which affects the absorption of folate and vitamin B-12 and B-6. Deficiencies in these vitamins can cause neurological problems such as short-term memory loss, decreased alertness and numbness of the extremities. Depression and loneliness can contribute to a decreased appetite and further malnutrition.

Healthy nutritional guidelines for seniors recognizes that seniors usually need less calories to support their energy expenditure. The true test of how many calories are needed is whether you are losing or gaining weight based on the amount of calories you are currently eating. But the amount of calories isn’t the last word in nutrition. Healthy nutritional guidelines for seniors depends upon the kind of calories that are being consumed.

The new USDA Food Pyramid rests on a senior drinking 8-9 8-ounce glasses of water per day. This is stressed because, as seniors, people will often have a decreased sense of thirst which may lead to chronic dehydration. Chronic dehydration can lead to decreased kidney function and constipation. Fluids that seniors should avoid are whole milk, caffeinated drinks and alcohol. Caffeine and alcohol will dehydrate the body instead of rehydrating it and 3 glasses of whole milk has more saturated fat than 13 strips of cooked bacon. We’d never think of eating 13 strips of bacon each day but many people don’t think twice about drinking large amounts of whole milk.

Another key element to healthy nutritional guidelines for seniors is the use of a multivitamin. Supplements are often recommended because seniors eat less and don’t absorb and process foods and nutrients as efficiently as when they were younger. Because absorbing calcium from dairy products also means absorbing higher amounts of saturated fat it’s recommended that seniors get the majority of their calcium from green leafy vegetables and supplements.

Daily intake of vitamin D is important to the absorption and processing of calcium and other minerals. Your body can process vitamin D from the sun but unfortunately many seniors have limited exposure. You should include vitamin D in your daily supplementation if you spend the majority of your days indoors.

Healthy nutritional guidelines include additional fiber intake daily. Fiber can come from a multiple number of sources from vegetables and fruit to whole grains, legumes and flax seed. Fiber is important because it helps alleviate and prevent constipation, hemorrhoids and diverticulosis. Check out the fiber content of the foods you eat and add milled flax seed to your salads and cereals. Flax seed will increase your fiber content and your intake of Omega-3 fatty acids – both of which positively affect your cholesterol levels.

When shopping healthy nutritional guidelines for seniors incorporates whole grain breads, cereals, rice and pastas. When going through the produce department chose vegetables of varying colors and textures. Whole milk dairy products should be limited. Eating fish once a week is recommended because it can lower the risk of cardiovascular disease. When fats and oils are consumed used olive oil or plant based oils such as almonds, walnuts, peanuts, and avocados. And remember when you are eating there are usually more than one serving on your plate. For example, a sandwich with two slices of bread is actually two servings of whole grains.

Healthy nutritional guidelines for seniors aren’t difficult to follow, especially if you develop good eating habits as a younger adult. One adage to remember is that we don’t live to eat but rather we eat to live.

0 Categories : Balanced Diet, Senior Citizens

Sep
25

Nutritional Guidelines for Healthy Bones

by Chiropractor

With the recent medical education push toward prevention and treatment of osteoporosis more and more people are searching for ways to naturally prevent this debilitating disease. Osteoporosis bone fractures, although not life-threatening, does result in death of the sufferer approximately 30 percent of the time. Patients who suffer from hip fractures also have a high risk of disability and poor motor function.

Nutritional guidelines to produce healthy bones will help you to prevent osteoporosis bone fractures and worsening of your condition. Fortunately, osteoporosis isn’t a have or have not disease. As people age over the age of 35 they begin to lose bone faster than it can be manufactured by the body. The question usually isn’t do you lose bone – but at what rate and can you slow the progress.

Many people understand the role that calcium plays in the nutritional guidelines for healthy bones. What they may not realize is that dairy products aren’t the only place to get a good source of calcium. Healthy eating guidelines recommend that you consume most of your calcium from plant sources instead of dairy since dairy products are also high in saturated fats that lead to heart disease, stroke, diabetes, obesity, and immune mediated illnesses. In fact, bone loss is accelerated by eating to much animal protein. Milk is liquid protein; sometimes referred to as liquid meat.

Some good plant sources of calcium include spinach, kale, broccoli, soybean products and some legumes. The American Heart Association has published studies that show that people absorb calcium better from vegetable sources rather than non-vegetable sources.

Vitamin D is another vitamin in the arsenal of nutritional guidelines for healthy bones. The first study done in 1992 was published in the New England Journal of Medicine and studied 3270 women between 69 and 106 years old. The women in the study group were given Vitamin D3 supplements and at the end of the 18 month period the women who received the supplements had 43 percent decreased hip fractures and 32 percent lower non-vertebral fractures. The results of this study were repeated in 1997 and published again in the New England Journal of Medicine.

Nutritional guidelines include the intake of lysine which helps in the absorption of calcium. Dr. Roberto Civitello of Washington University was published in Nutrition 1992 and believes it’s possible to absorb more calcium by eating foods that are also rich in lysine.

Research has found that Vitamin K has a role in building bone as we age. Vitamin K is a fat soluble vitamin that is essential for the functioning of several proteins important in blood clotting. It also appears to be important in the ability of minerals to bind together forming bone.

There are two forms of Vitamin K – K1 and K2. K1 is synthesized from plants which we eat. Vitamin K2 is synthesized in animals, including humans, from the bacteria in the intestines. There are some unique pathways for the synthesis of Vitamin K. Vitamin K2 is found in higher concentration than K1 in certain organs of the body, including the liver which all suggests that there is more to be discovered about the synthesis and use of Vitamin K in the body.

The nutritional guidelines for healthy bones would then suggest that eating a diet rich in calcium, Vitamin D, Vitamin K and lysine will help to keep your bones healthy and strong.

0 Categories : Balanced Diet, Women

Jul
3

Foods High in Potassium

by Chiropractor

The human body is a machine of wonder. When given the right fuel, it will perform at peak condition. One component of a healthy machine is potassium.

What Is Potassium?

Potassium is an electrolyte, denoted on the periodic table by a “K.” It works in the body in conjunction with sodium to keep muscle fibers functioning properly. Have you ever had leg cramps when running or performing another physical activity? It could be due to a lack of potassium in the system affecting muscle contraction.

Potassium is also important in other areas of the body. It affects bone mass, nervous system functioning, blood pressure and heart and kidney function. The muscles are just the tip of the iceberg.

More people suffer from potassium deficiency than was previously known. The effects can also be attributed to other conditions as well. Since most people don’t know about potassium, deficiency is often not even suspected.

Effects of Potassium Deficit

If you are lacking potassium in the body, it may take a bit of time for the body to show any signs. If you are dealing with other problems at the same time, it could get missed. This information will keep potassium deficiency at the forefront of your mind.

Lack of this important electrolyte can lead to:

High blood pressure
Muscle cramps when exercising
Fatigue
Poor concentration
Heart irregularities
Problems with coordination and concentration

Eating to Win

But, there is hope for you if you are suffering from a potassium deficiency. Potassium, like other minerals, is best ingested from fresh sources instead of supplements. Lucky for us, there are several foods that contain potassium. All we have to do is identify them.

Before you reach for supplements, talk to your doctor. Have your potassium levels tested. He may suggest a variety of foods you can incorporate in your diet. Here are a few:

Whole grains
Dairy products
Turmeric (a spice)
Fresh fruits
Meats, fish and chicken
Vegetables

When working out, your body loses a lot of potassium and sodium through the skin. Sweating cools you off but also can create an electrolyte imbalance in the body. That loss must be replenished to keep the body working properly.

Sports drinks can give you a quick boost to your system to help with recovery. Muscles need potassium to create new, stronger muscle fibers. Sports drinks can contain a lot of sugar so be careful which one you choose. They are best as after exercise repletion. Daily, use foods instead to increase your potassium stores.

This is just the beginning of the list. To give yourself variety in your foods, investigate everything that contains potassium.

Potassium is an important mineral in the body. Many people are deficient in it but there are ways to increase your stores through healthy food choices.

0 Categories : Balanced Diet

Jul
3

Sports Drinks vs Water

by Chiropractor

Sports drinks and energy drinks have become a popular substitute for water. They are sold in almost every grocery store, department store and pharmacy. Sports drinks are advertised in most sports magazines and all sports television.

But what about the controversy of sports drinks vs water? Which is better?

Gatorade is one of the most universally known sports drinks and is available in different colors and flavors that will satisfy most taste buds. There are other sports drinks that are on the market that have differing amounts of electrolytes and additives. All reportedly improve athletic performance.

In 1965 a group of specialists from the University of Florida began pioneering sports drinks to encourage their athletes to fight tired muscles without performance-enhancing drugs. What they found is that athletes who used the sports drinks became dependent upon them. Research found that after having used energy drinks 90 percent of athletes then preferred them to water after a tiring activity.

The original intent of sports drinks was to be used during an activity to help the athlete continue and not to refuel after an activity. Post athletic activity refueling is important and can be accomplished successfully without the addition of the empty calories found in sports drinks. In fact drinking them without exercising intensely will lead to quick weight gain, often the opposite effect that a client is trying to achieve.

But sports drinks vs water? Sports drinks are not an alternative to water, which is the major component of the body. They are stimulants, which help the athlete to continue to work, but they will never replace re-hydration with water. In fact, using a sports drink after an activity without also using water will lead to dehydration.

Most sports drinks contain carbohydrates to fuel muscles and supplements to replenish fluids and nutrients. There are three types of drinks. Isotonic that sustains energy for middle and long distance events; hypotonic that are best for jockeys and gymnasts; and hypertonic for ultra distance events and used with isotonic drinks.

The difference in each of these sports drinks is the amount of carbohydrates and electrolytes. The higher the level of these additives the slower they empty from your stomach and the longer you feel full.

So which is better: sports drinks vs water?

The answer lies in the amount of time you’ll be exercising, your drink preferences, and your pre-exercise hydration level.

Water hydrates best for people who are exercising between 25 and 45 minutes. Only the true endurance athletes really need sports drinks to replace their sodium loss from sweat. If you are exercising for 30 minutes you won’t need to hydrate during the workout. If you are going for 45 minutes water will hydrate you and maintain your performance.

Only you can answer this question best for your situation. You know your program. Use the drink that will help you perform the best.

0 Categories : Balanced Diet, Sports

Jun
30

Potassium Rich Recipe Ideas

by Chiropractor

Potassium is an electrolyte that is very important but often forgotten. Deficiencies can be felt noticeably in the body. Here are some ways to bring potassium back into your life.

The body counts on potassium. It is useful in muscle tissue, bone development, heart health and a number of other systems in the body. But, it is quite deficient in most of our daily nutrient profiles. You could be lacking the correct amount of potassium right now and not even realize it.

The Effects of Low Potassium

Are you feeling tired even when you exercise? This could be a result of hypokalemia (low potassium levels). You may also experience muscle cramps during exercise, confusion, lack of coordination and weakness. Because potassium is important for health, you could be increasing irregularities in your heart by reducing your potassium intake.

How to Introduce Potassium into Your Life

The best way to get any nutrient is from fresh foods. For potassium you are in luck. Several foods contain it. The most notable is bananas. Other foods are: leafy green vegetables, apricots, fish, chicken, lean meat and kiwi fruits.

These don’t have to be eaten as is. Here are some ideas for recipes to incorporate more potassium into your diet.

Trail Mix – Who doesn’t love trail mix? Instead of buying it from the store, create your own with no preservatives. Add dried apricots, raisins, shelled peanuts, sliced almonds, and oats. Eating a handful of trail mix a couple of times a day provides vitamin C, vitamin E, healthy fats and potassium.
Banana smoothies – A smoothie is filling and can be used as a quick breakfast or a sweet dessert. Combine a sliced banana, strawberries, blueberries, vanilla yogurt, and a splash of apple juice and ice cubes. Mix well. If you need more sweetness, add a packet of Truvia or your favorite sweetener.
Candied carrots – Instead of green beans, dazzle your family tonight with julienned candied carrots. Slice a carrot into strips. Sauté veggies and a little butter in a skillet. Add some brown sugar. Cook until tender.
Sautéed greens – Green vegetables are filled with plenty of good stuff, including potassium. Create a savory side dish by chopping and cooking down your leafy greens (Swiss chard, collard greens). In the meantime, sauté some fresh garlic in a skillet. Add your leafy greens and let the garlic infuse into it. Serve with baked chicken breasts or lean pork loin.
Vegetable soup – Make at home to increase the flavor without adding preservatives. Add chunks of squash, stewed tomatoes, lentils, kidney beans, corn, chopped onions and water. Let it cook slowly. Add your favorite spices like salt, pepper, and some chili powder for a kick.

Getting your daily dose of potassium doesn’t have to be boring. Here are a few recipes to get you started.

0 Categories : Balanced Diet, Recipes

May
15

Nutrition and the Healthy Child

by Chiropractor

We are what we eat, and that includes our children. The food and snacks they put into their bodies each day are what make up their cells and fuel their energy. Healthy eating aimed at children is designed to increase their energy, their health and their potential for a healthy life as they grow older.

The US Department of Agriculture publishes the Food Guide Pyramid to promote healthy eating in children over six years. This is a general guideline for daily food choices and not a strict listing. The main emphasis is on the five major food groups and it emphasizes a decreased amount of fat, oils, sweets and salt.

Many people find the Food Pyramid helpful for standardized guidelines but others find it difficult to understand and follow. Some theorize that this is the cause of obesity epidemic in children. However, this is an easy explanation for a much more complex problem that involves a lack of education about the need for good nutrition, adequate exercise and a lower number of television hours for children.

Nutrition and the healthy child requires a few guidelines. Children should eat a variety of foods. This includes vegetables and fruits as well as nuts and seeds. Children usually are able to eat enough processed foods filled with sugar and artificial colors and flavors.

Healthy eating aimed at children also includes balancing the foods they eat with physical activity. School systems have declining budgets and physical education programs are being drastically slashed. Even recess is being cut in some areas of the country. If a child doesn’t participate in a school sport then it’s likely they’ll go from sitting at their school desk all day to sitting and studying and then in front of the television at night.

Nutrition and the healthy child means that parents help to chose a diet that has enough whole wheat grains, vegetables and fruit. This should be the basis of the foods that they eat. The majority of their food should consist of those three food groups. And it should be low in fats, saturated fats, trans fats and cholesterol.

Sugar is a favorite food group of both children and adults but eaten in moderate to large amounts it can do damage to your health, immune system and weight. Because sugar and salt is a favorite of children and adults – and because children require good role models in the home – both children and adults should refrain from over eating from these foods.

A healthy child also requires the minerals and vitamins that their growing bodies need – such as calcium, magnesium, iron, zinc and complete proteins. Another aspect of using the Food Pyramid to judge healthy eating aimed at children is that the serving sizes may be confusing. A serving of meat is actually 1-2 ounces so with a ¼ pound hamburger they’ve eating 2-3 servings of meat in one meal.

0 Categories : Balanced Diet, School Age

Apr
30

Healthy Eating to Prevent Fatigue

by Chiropractor

In today’s fast-paced world many of us suffer from fatigue. Fatigue from being over-extended between family, work and children responsibilities. Fatigue from lack of rest, poor diet and poor sleeping habits. And fatigue from just being too tired.

People should look to healthy eating habits to prevent fatigue because we really are what we eat. Our bodies use the nutrition we provide it to build cells and produce energy. If the nutrition is a twinkie and a soda then the energy we produce will be substandard.

If you are searching for healthy eating habits to prevent fatigue then you must avoid the foods that give you an initial boost of energy but then leave you flat on your face. These foods include most that are high in sugar such as cookies, candy, soda, fruit drinks, and other foods with caffeine such as chocolate and coffee. These are an effective short-term solution to a long-term problem. Work on getting rid of them slowly so you will have a better feeling for your more natural energy.

There are other foods that cause an immediate problem instead of a boost and then fall in your energy levels. These foods include carbohydrates that will cause you to be drowsy because of the altered level of serotonin in your brain. They may be good before bedtime snacks but not to treat the mid-day slump.

Now let’s focus on what you should do instead of what you shouldn’t do to prevent fatigue. One trick to help prevent the afternoon nap is to eat pure protein at lunch. Protein will be broken down in digestion into amino-acid building blocks that increase the production of chemicals, which will increase your level of alertness and energy.

For instance your lunch might be broiled fish and a few vegetables or a hard boiled egg and tuna. You can include a few carbohydrates later in the day when you are past the 2-4 o’clock slump in the mid-afternoon.

Healthy eating also includes getting enough of the necessary vitamins and minerals that support your body’s function. One of those is iron. Many women don’t get enough iron and loose it each month with their period. Unless it’s replaced you can suffer from iron deficiency anemia, which leads to chronic fatigue.

Many people swear by a natural herb boost each day. In the mid-afternoon a tea from ginseng and ginkgo biloba may be just what you need. It may seem counter-intuitive but exercise will actually increase the amount of energy you have each day. Getting 30 minutes of exercise during lunchtime will help to boost your metabolism and keep your engines running for the afternoon.

Consider taking that mid-afternoon nap! Scientists have found that a 15-20 minute nap can actually increase your energy throughout the rest of the afternoon. In the beginning you may feel drowsy when you first awaken but within a short amount of time you’ll find that you can fall asleep quickly and awaken refreshed and ready to go.

0 Categories : Balanced Diet

Apr
15

Healthy Eating Tips for Kids

by Chiropractor

Healthy eating for both adults and kids isn’t as tricky as you might think. It does require energy and the understanding that parents are in charge. Parents are able to create the rules but the child has ultimate control over what they put into their mouths.

Healthy eating should be enforced for the child and the whole family. Children thrive and learn through role models. If they are being told one thing, and their parents are doing quite the opposite, they will mimic the parents. It’s the old “Do what I say and not what I do” theory. It just isn’t practical and it doesn’t work.

That said, your first task is to establish a routine. It may be difficult at first but sitting down together for breakfast, lunch and dinner together goes a long way toward developing healthy eating habits. And eating together as a family has also been found to help children build good character as well.

The trick to this task is to be consistent. Children need routine in their lives; just as they thrive on a consistent bedtime routine they also do well with a consistent meal time habit. That meal time habit should include fruit for dessert after dinner and a way to integrate vegetables each day through salads, steamed vegetables and included in the main course.

Some parents, seeking a way to reward their children for their good works, will offer candy or ice cream for work well done. Instead parents should offer other rewards such as their attention – hugs, kisses and smiles – and your time. Children learn habits around their behavior. In other words when children grow up they learn to reward themselves with food each time something goes right in their lives or comfort themselves with food when things go wrong.

Parents can help to develop healthy eating habits in kids and adults by stopping the arguments about sugar and processed food snacks before they start. Leave these snacks at the store. They aren’t helpful to either of you.

When kids are thirsty use water. If they crave flavored water use a squirt from a real lemon or lime. Add ice and you have a great drink with flavor, nutritionally needed by your body and is cheap.

Kids are highly influenced by radio, tv and their friends. When they are begging for sugary, high fat foods they probably learned about them from their friends and the media. It will take persistence, diligence and good role models at home to overcome the influence of people outside the family. The grass is always greener on the opposite side of the fence – even for parents. Those snacks may look good but they don’t fit into healthy eating habits for kids and adults.

It may seem counter-intuitive, but watching television doesn’t fit into a program for healthy eating habits for kids or adults either. How does television affect your eating habits? Sitting in front of the television encourages snacking and definitely doesn’t expend any calories from exercise.

Part of having healthy eating habits includes spending time together as a family. Eating together is important but eating at home consistently is really important. It is so much more difficult to have healthy eating habits when faced with appetizers, fried foods and desserts that no one has to prepare.

Eating at home requires a bit of planning and smart grocery shopping. Before leaving for the store make out a menu and prepare a list from the menu. Leave the high fat, high salt, high processed foods off the list and out of the house. You will be thankful at 10 pm when you are craving the potato chips and they aren’t there to tempt you or the kids.

When you do go shopping find substitutes for the high calorie snacks because snack time will come and without food in the fridge the kids will be left to eat whatever they find. Keep plenty of seasonal fruit cut, cleaned and cubed so kids can reach into the fridge and grab a handful of grapes, cantaloupe or watermelon. An apple core slicer will be a hit to slice and dice an apple quickly. With a spoonful of peanut butter the kids will think they’ve bitten into a carmel apple.

Try getting your kids involved in the meal planning, grocery shopping and snack plans. If the kids are involved they’ll have a vested interested in making the process work. When you are beginning healthy eating tips for kids don’t expect them to like something new immediately. Introduce things slowly and encourage them to keep trying. Show them a good example by eating them yourself!

0 Categories : Balanced Diet, School Age

Aug
15

Health Benefits of Walnuts

by Chiropractor

Walnuts are the new brain food and it’s not just because of the shape of the shell. Eating this superfood can help you reduce your risk of many types of diseases, including heart disease. Keep reading to find out more about this popular nut.

Common Misconceptions about Nuts

Nuts are a plant-based food so why not eat them? While everyone would agree that they have their favorite nut, they also will say that they are full of fat. When they eat nuts they feel guilty that they are getting more fat than satisfaction from the eating.

We are here to bust this myth wide open. While nuts are rich in fats, they are healthy fats that the body needs. Instead of eating processed foods or fast foods, swap them out for a serving or two of nuts each day.

A Look at the Walnut

Now that we know just how good nuts are for you, let’s look at the walnut in particular. They are called brain food because their shell and the nut itself resemble a little brain. But there is more to this little wonder than meets the eye.

Walnuts are rich in omega-3 fatty acids. You may have heard about them in relation to coldwater fish. If you are not a fish eater or are only eating a couple of servings a week, you can supplement that by having a serving of walnuts each day. This wonder nut gives the same benefit in oil form.

Walnuts also contain protein. If you want to reduce your intake of animal source protein, increase your intake of nuts. On the good side, walnuts also have a good ratio of omega-6 to omega-3 fatty acids. You want to reduce your intake of omega-6s which can come from fatty meats and fried food sources. When you eat a walnut you don’t have to worry that you are getting too much of the bad fat because it is mostly good.

Other Health Benefits of Walnuts

Want to hear more? Walnuts have been shown to improve bone health and help reduce neurological conditions like Alzheimer’s disease. The brain needs good fats to help facilitate the movement of certain substances into the cell. So, eating walnuts literally benefits your brain.

Antioxidants are substances that fight free radical damage in the body. Walnuts are full of antioxidants. One in particular that it contains is melatonin. It helps us to get to sleep and stay asleep at night. Restful sleep is conducive to the body’s reparation process. Walnuts also help to boost immunity and offer anti-inflammatory benefits.

How to Consume Walnuts

This is the easy part. Walnuts are versatile. Sprinkle some in your yogurt, on your morning cereal or eat them as is. At lunch they work well on salads. You can also use the oil to create a tasty salad dressing.

Walnuts are a superfood that is often overlooked because it is thought to be too fattening. The information here may change your opinion and have you wanting more.

0 Categories : Balanced Diet

Jul
30

Healthy Eating Chinese Restaurant

by Chiropractor

Fast food has become a way of life. We expect fast food, fast exercise results, fast job promotions, and fast cars. The idea of patience seems to be losing a fast battle.

But fast food doesn’t necessarily have to be unhealthy. It can be fast, easy and fun – and when planned correctly – healthy. Many of today’s restaurants are trying to meet the needs of their diners. With the recent educational push for healthy diets to live long healthy lives, restaurants are preparing to meet the needs of their customers.

But customers can also make healthy choices. Healthy eating at Chinese restaurants doesn’t have to be challenging. In fact, it can be quite easy since they are usually quite agreeable to making changes to the dishes to meet your needs. You’ll be looking at the menu with an eye toward choices that are lower in fat and sodium and higher in fiber. Eating healthy meals at a Chinese restaurant therefore will mean requesting that the food is made without MSG and salt. MSG is a derivative of salt but with more side effects.

It’s pretty difficult to find options that include a salad or raw vegetables but you will find options that include cooked vegetables and little meat. You can choose your meat with the same vegetables and sauces – beef, chicken or pork. Your choice should be chicken since the beef and pork are higher in fat.

When you order rice, chose steamed rice and not fried rice. Steamed rice is lower in fat, is a complex carbohydrate and is lower in calories because it isn’t fried. If you can choose a Cantonese dish you’ll be ahead of the game. Cantonese dishes are usually made with fresh ingredients and are lighter with less calories.

If you let your server and restaurant know what you are trying to accomplish they will often try to accommodate your wishes if it is possible. They may also have suggestions you wouldn’t have considered. Many Chinese restaurants have vegetarian options that are steamed – if this isn’t available ask if it can be done.

Many of the dishes at Chinese restaurants are fried or deep fried such as fried rice (with eggs and a high cholesterol count), egg rolls, fried wontons, and most of the chicken, beef or pork dishes are fried on the grill with heavy sauces. Heavy sauces include fat content and oil that increase calories, cholesterol and your risk of heart disease. Avoid these food choices in order to accomplish healthy eating at a Chinese restaurant.

Another tip for healthy choices is to utilize the take out option. Researchers have found that you are apt to eat more when you aren’t eating at your own table. While eating at home you are better able to judge the size of the portions and your fridge is within arms reach for left overs.

Chinese restaurants are famous for their buffets. Unfortunately this makes healthy eating at a Chinese restaurant next to impossible. All you can eat buffets encourage over-eating, over heaping plates and the ‘eyes-are-bigger-than-the-stomach’ syndrome. For some reason people feel that they should eat more at a buffet to get their money’s worth. They would pay the same price for a plated meal at the table for which you didn’t have unlimited refills. Doesn’t make sense but it is human nature.

When you are eating out with friends or family consider sharing an entrée. You can share an appetizer and entrée, which automatically helps to decrease portion sizes and is cost effective too!

0 Categories : Balanced Diet

Jul
30

Does Low Fat Equal Low Calorie?

by Chiropractor

In the quest for better health, more and more people are reading food labels. They contain a lot of information, including grams of fat and also calories per serving. If you choose a food that is low fat, does that mean that it will also be low calorie?

Relationship between Fat and Calories

Let’s start at the beginning. Each different nutrient contains a different calorie amount. For instance, carbohydrates and protein contain about four calories each. Fat contains double that (eight calories) per gram. This means that you will have to burn eight calories to get rid of one gram of fat.

This is one reason why people are drawn in by packaging that says “low fat” or “fat free.” But, don’t just take for granted that the fat content is the only information you have to worry about. It is important to read all of the information on the label.

The Truth about Calories

Calories per serving means the total caloric content of the ingredients in a food divided by the portion size. To that end, low calorie snacks may be thus because there are less of them in a serving size. Consider those 100-calorie snacks. Sure you are only getting 100 calories with each bag, but you may only get ten small pieces in each bag. Is that going to satisfy you?

The calorie count may be 100, but what about the fat content? If the same ingredients are used in the low calorie as in the original, then the fat content may be the same but you are just getting less. Actually you have gained nothing this way.

Let’s not forget sugar. Pure sugar has no fat content but plenty of calories. Foods that say fat free or low fat may be substituting sugars for the fat. The calorie content will rise with each serving you eat. Excess calories increase fat stores just like eating unhealthy fats.

The Truth about Fats

All fats are not created equal. A serving of walnuts may have ten grams of fat but it is unsaturated fat. They also contain omega-3 fatty acids that help improve heart health and boost immunity.

Eating a chicken sandwich from a fast food joint may have lower calories because it is a lean cut of chicken, but frying can add more fat to the equation than you need. You are gaining more saturated fats which we need less of in our daily diet.

To Answer the Question

So, does low fat mean low calorie? In many cases the answer is no. It all depends on the type of food you are eating. Eating processed foods brings up this issue. On the other hand, fresh foods don’t have added preservatives so it is possible to have low calorie veggies which are also low in fat.

Read your food labels. There are many hidden ways to add more calories to a serving while keeping the fat content low.

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