The Best Foods You can Eat
I wish I could publish this exactly as sent by my friend, Hayfa. It is a beautiful article!
The 40 Best Age-Erasing Superfoods
By: The editors of Men’s Health
The latest science on the musclebuilding,
brain-enhancing, wrinkleerasing,
heart-strengthening,
bone-protecting, immunityboosting,
and inflammationfighting
foods you should be
eating every day.
1. Almonds
These energy-rich snacks lower bad
cholesterol, thanks to plant sterols, and
benefit diabetics by lowering blood sugar.
They’re also rich in amino acids, which
bolster testosterone levels and muscle
growth. Almonds are also stuffed with
vitamin E, which helps defend against sun
damage. In a study, volunteers who
consumed 14 milligrams of the vitamin
(about 20 almonds) per day and then were
exposed to UV light burned less than those
who took none. And because vitamin E is
an antioxidant, it also works to keep your
arteries free of dangerous free radicals.
Low levels of vitamin E are also associated
with poor memory performance and cognitive decline, says dietitian Sari Greaves of New York
Presbyterian Hospital–Cornell.
2. Flaxseeds
Rich in protein and fiber, these little
seeds offer a payload of omega-3 fatty
acids, which erase spots and iron out
fine lines in the skin. The British Journal
of Nutrition reported that participants in
one study who downed about half a
teaspoon of omega-3s daily in 6 weeks
experienced significantly less irritation
and redness, along with better-hydrated skin. A recent study of people with high cholesterol
(greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After
60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed
on oatmeal, yogurt, and salads.
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3. Tomatoes
There are two things you need to know
about tomatoes: red are the best,
because they’re packed with more of
the antioxidant lycopene; and
processed tomatoes are just as potent
as fresh ones, because it’s easier for
the body to absorb the lycopene.
Studies show that a diet rich in
lycopene can decrease your risk of
bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery
disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. “Cooked tomatoes
and tomato paste work best,” says celebrity trainer Gunnar Petersen.
4. Sweet Potatoes
Often confused with yams, these
tubers are one of the healthiest foods
on the planet. In addition to
countering the effects of secondhand
smoke and preventing diabetes,
sweet potatoes contain glutathione,
an antioxidant that can enhance
nutrient metabolism and immunesystem
health, as well as protect
against Alzheimer’s, Parkinson’s, liver
disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded
with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent
study in the American Journal of Clinical Nutrition found that volunteers who consumed 4
milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of
wrinkles by 11 percent.
5. Spinach
It may be green and leafy, but spinach—a
renowned muscle builder—is also the ultimate
man food. The heart-health equivalent of a firstballot
Hall of Famer, spinach is replete with the
essential minerals potassium and magnesium,
and it’s one of the top sources of lutein, an
antioxidant that may help prevent clogged
arteries. Plus its vitamins and nutrients can
bolster bone-mineral density, attack prostate
cancer cells, reduce the risk of skin tumors, fight
colon cancer, and, last but not least, increase
blood flow to the penis. “Popeye was on to
something,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the
University of California at Los Angeles.
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6. Rosemary
The carnosic acid found in this spice has
been shown to reduce stroke risk in mice
by 40 percent, according to a study
published in the Journal of
Neurochemistry. Carnosic acid appears to
set off a process that shields brain cells
from free-radical damage, which can
worsen the effects of a stroke. It can also
protect against degenerative diseases like
Alzheimer’s and the general effects of
aging.
7. Wild Salmon
A 4-ounce serving of salmon has
approximately 2,000 milligrams of
docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA),
omega-3 fatty acids that serve as
oil for the brain’s hardware by
helping nerve cells communicate
with one another. Thirty-five percent
of your brain consists of fatty acids
like these, but they can decline as
the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue
of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds.
“If you want to keep your wits about you as you age, start consuming omega-3s now,” says
William Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild so
important? Because farmed fish, which are fattened with soy, can be as high in inflammatory
omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and
is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of
Nutrition and You.
8. Blueberries
“This potent little fruit can help prevent
a range of diseases from cancer to
heart disease,” says Ryan Andrews,
the director of research at Precision
Nutrition, in Toronto, Canada. Think of
blueberries as anti-rust for your gray
matter, too. Besides being rich in fiber
and vitamins A and C, they’re also
packed with antioxidants—only açai,
an Amazonian berry, contains more—
that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild
blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated
varieties.
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9. Green Tea
Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer
properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but
might also reverse the effects of sun damage by neutralizing the changes that appear in sunexposed
skin. Other studies show that green tea—infused with another antioxidant called
epigallocatechin gallate (EGCG)—can boost
your cardiovascular health and reduce the risk
of most types of cancer.
10. Dark Chocolate
Flavonoids, a natural nutrient in cocoa, improve
blood flow in the brain, which helps boost
cognitive function. Plus dark chocolate contains
a tannin called procyanidin, which is also found
in red wine, that can keep your arteries flexible
and your blood pressure low. It helps on the outside, too. In a study from the Journal of Nutrition,
women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture
and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in
1 ounce a day to get all the benefits, says dietitian Sari Greaves of New York Presbyterian
Hospital–Cornell.
11. Tuna
Your favorite deli sandwich has a little secret:
Selenium. This nutrient helps preserve elastin, a
protein that keeps your skin smooth and tight. The
antioxidant is also believed to buffer against the sun
(it stops free radicals created by UV exposure from
damaging cells). Tuna is also a great source of
protein, contains no trans fat, and a 3-ounce serving
of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower
cholesterol and help your body process fat. University of Rochester researchers determined that
niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins
alone.
12. Carrots
Think of carrots as orange wonder wands—
good for the eyeballs, and good for clearing up
breakouts. No magic here, though, just plenty of
vitamin A, which prevents overproduction of
cells in the skin’s outer layer. That means fewer
dead cells to combine with sebum and clog
pores. They’re also spiked with carotenoids—
fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as
a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
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13. Dried Plums
Also known as prunes, these dark shrivelers
are rich in copper and boron, both of which
can help prevent osteoporosis. “They also
contain a fiber called inulin, which, when
broken down by intestinal bacteria, makes
for a more acidic environment in the
digestive tract,” says Bowerman. “That, in
turn, facilitates calcium absorption.”
14. Whole Grains
Whole grains—oatmeal, wheat flour, barley,
brown rice—are high in fiber, which calms
inflamed tissues while keeping the heart
strong, the colon healthy, and the brain fueled.
Whole grains can be loaded with carbs, but
the release of those sugars is slowed by the
fiber, and because they can pack as much as
10 grams of protein per 1/2-cup serving, they
also deliver steady muscle-building energy.
But not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,”
says Lynn Grieger, an online health, food, and fitness coach. “Those that aren’t whole grain can
be high in fat, which increases inflammation.”
15. Red Wine
Swimming in resveratrol—a natural compound that
lowers LDL, raises HDL, and prevents blood clots—red
wine can truly be a lifesaver. A recent review in
Alcoholism: Clinical and Experimental Research, for
instance, suggests that resveratrol may prevent or delay
the onset of chronic disease. But limit your intake to two
drinks a day. According to a study of 6,000 patients in the
Journal of the American Medical Association, you’re 97
percent more likely to reach your 85th birthday if you
keep your daily alcohol consumption to fewer than three
drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of
blood vessels in your heart, and may make you less likely to die of cardiovascular disease,
according to Japanese researchers.
16. Yogurt
Various cultures claim yogurt as their own
creation, but the 2,000-year-old food’s health
benefits are not disputed: Fermentation spawns
hundreds of millions of probiotic organisms that
serve as reinforcements to the battalions of
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beneficial bacteria in your body, which keep your digestive tract healthy and your immune system
in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make
sure the label says “live and active cultures.”
17. Avocado
Chock full of monounsaturated fat, avocados
deliver a double-barreled blast to LDL
cholesterol (the bad kind). They are also rich in
folate, a water-soluble B vitamin that helps
lower the levels of homocysteine, an amino
acid that can hinder the flow of blood through
blood vessels. Eat a 1/4 cup twice a week,
says Greaves.
18. Walnuts
Richer in heart-healthy omega-3s than salmon,
loaded with more anti-inflammatory polyphenols
than red wine, and packing half as much musclebuilding
protein as chicken, the walnut sounds like
a Frankenfood, but it grows on trees. Other nuts
combine only one or two of these features, not all
three. A serving of walnuts—about 1 ounce, or
seven nuts—is good anytime, but especially as a postworkout recovery snack.
19. Turmeric
Curcumin, the polyphenol that gives turmeric
its tang and yellow hue, has anticancer
properties, anti-inflammatory effects, and
tumor-fighting activities known in nutritionspeak
as anti-angiogenesis. Researchers at
UCLA have also found that it helps deter the
accumulation of amyloid plaques in the
brain, tiny blockages that may cause
Alzheimer’s disease. Turmeric’s prevalence
in India, the researchers suggest, may help explain why so few of the country’s senior citizens
have the disease, whereas the statistic is close to 13 percent in the United States, according to
the Alzheimer’s Association. One tip: Pair it with pepper in curries. “Adding black pepper to
turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black
pepper’s hot property called piperine,” says nutritionist Stacy Kennedy of the Dana Farber
Cancer Institute.
20. Black Beans
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People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by
38 percent, according to a study in the Journal of Nutrition. And while other beans are also good
for your heart, none can boost your brainpower like black beans. That’s because they’re full of
anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re
also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B
vitamins, potassium, and fiber.
21. Apples
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the
skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s,
and prostate and lung cancers. If given the choice, opt
for Red Delicious. They contain the most inflammationfighting
antioxidants.
22. Alaskan King Crab
High in protein
and low in fat,
the sweet flesh of the king crab is spiked with zinc—a
whopping 7 milligrams per 3.5-ounce serving. “Zinc is
an antioxidant, but more important, it helps support
healthy bone mass and immune function,” says
Bowerman.
23. Pomegranates
The juice from the biblical fruit of many seeds
can reduce your risk of most cancers, thanks to
polyphenols called ellagitannins, which give the
fruit its color. In fact, a recent study at UCLA
found that pomegranate juice slows the growth
of prostate cancer cells by a factor of six.
24. Pak Choy
This crunchy cruciferous vegetable is more than the
filler that goes with shrimp in brown sauce. “Bok
choy is rich in bone-building calcium, as well as
vitamins A and C, folic acid, iron, beta-carotene,
and potassium,” says celebrity trainer Teddy Bass.
Potassium keeps your muscles and nerves in check
while lowering your blood pressure, and research
suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as
macular degeneration.
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25. Oysters
Shellfish, in general, is an excellent source of zinc, calcium,
copper, iodine, iron, potassium, and selenium. “But the creamy
flesh of oysters stands apart for its ability to elevate testosterone
levels and protect against prostate cancer,” says Bass.
26. Broccoli
One cup of
broccoli contains a hearty dose of calcium, as
well as manganese, potassium, phosphorus,
magnesium, and iron. And that’s in addition to
its high concentration of vitamins—including A,
C, and K—and the phytonutrient sulforaphane,
which studies at Johns Hopkins University
suggest has powerful anticancer properties.
27. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting
potassium. “They’re also rich in vitamin C and lutein, a
carotenoid that can help reduce the risk of heart disease,” says
Bowerman. “I try to eat at least one or two a week after
exercising.” Freeze them for a refreshing energy kick, but don’t
peel the skin: It’s edible and packed with nutrients.
28. Olive Oil
The extra-virgin variety is rich in beneficial monounsaturated
fats. “Its fatty acids and polyphenols reduce inflammation in
cells and joints,” says Grieger. A study in the journal Nature
found that it’s as effective as Advil at reducing inflammation.
“Have 2 tablespoons a day,” says Bowerman.
29. Leeks
“Leeks can support sexual functioning and reduce
the risk of prostate cancer,” says Michael
Dansinger, M.D., an assistant professor of
medicine and an obesity researcher at Tufts–New
England Medical Center, in Boston. “Chop the
green part of a medium leek into thin ribbons and
add it to soups, sautés, and salads as often as
possible.” These scallionlike cousins of garlic and onions are also packed with bone-bolstering
thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that
studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.
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30. Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich
plant contains more bone-building magnesium and
potassium than any other vegetable. Its leaves are
also rich in flavonoids and polyphenols—antioxidants
that can cut the risk of stroke—and vitamin C, which
helps maintain the immune system. “Eat them as often
as you can,” says Bowerman. Ripe ones feel heavy
for their size and squeak when squeezed.
31.
Chili
Peppers
“Chilis stimulate the metabolism, act as a natural
blood thinner, and help release endorphins,” says
Petersen. Plus, they’re a great way to add flavor
to food without increasing fat or calorie content.
Chilis are also rich in beta-carotene, which turns
into vitamin A in the blood and fights infections,
as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent
study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer
properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.
32. Ginger
Contrary to popular belief, ginger—a piquant addition to so
many Asian dishes—isn’t a root, it’s a stem, which means it
contains living compounds that improve your health. Chief
among them is gingerol, a cancer suppressor that studies
have shown to be particularly effective against that of the
colon. Chop ginger or grind it fresh and add it to soymarinated
fish or chicken as often as you can. The more
you can handle, the better.
33. Cinnamon
Known for making desserts sweet and Indian food complex,
cinnamon is rich in antioxidants that inhibit blood clotting and
bacterial growth (including the bad-breath variety). “Studies
also suggest that it may help stabilize blood sugar, reducing
the risk of type 2 diabetes,” says dietitian Nancy Clark, author
of Nancy Clark’s Sports Nutrition Guidebook. “What’s more, it
may help reduce bad cholesterol. Try half a teaspoon a day in
yogurt or oatmeal.”
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34. Eggs
Those who have eggs for
breakfast lose 65 percent more
weight than those who down a
bagel breakfast with the same
number of calories, according
to a study in the International
Journal of Obesity. Eat the
yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you
satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.
35. Figs
Packed with potassium, manganese, and antioxidants, this
fruit also helps support proper pH levels in the body, making
it more difficult for pathogens to invade, says Petersen.
Plus, the fiber in figs can lower insulin and blood-sugar
levels, reducing the risk of diabetes and metabolic
syndrome. Select figs with dark skins (they contain more
nutrients) and eat them alone or add them to trail mix.
36. Grass-Fed Beef
Nothing beats pure protein when it comes to building
muscle. The problem with most store-bought beef, however,
is that the
majority of
cattle are
grain fed, which gives their meat a relatively high
ratio of omega-6 to omega-3 fatty acids. That, in
turn, contributes to inflammation. The fatty acids
in grass-fed beef, on the other hand, are skewed
toward the omega-3 variety. Such beef also
contains conjugated linoleic acid (CLA), which
studies have shown help reduce belly fat and
build lean muscle.
37. Mushrooms
Delicious when added to brown rice, reiki, shiitake, and
maitake mushrooms are rich in the antioxidant ergothioneine,
which protects cells from abnormal growth and replication. “In
short, they reduce the risk of cancer,” says Bowerman, who
recommends half a cup once or twice a week. “Cooking them
in red wine, which contains resveratrol, magnifies their
immunity-boosting power.”
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38. Pineapples
With its potent mix of vitamins, antioxidants,
and enzymes—in particular, bromelain—
pineapple is an all-body anti-inflammation
cocktail. It also protects against colon cancer,
arthritis, and macular degeneration, says
Grieger. (If only the “colada” part of the
equation were as healthy.) Have half a cup,
two or three times a week.
39. Fruit or Vegetable Juice
Raise a glass of the good stuff. In a 2006
University of South Florida study, people who
drank three or more 4-ounce glasses of fruit or
vegetable juice each week were 76 percent less likely
to develop Alzheimer’s disease than those who drank
less. The high levels of polyphenols—antioxidants
found in fruits and vegetables—may protect brain
cells from the damage that may be caused by the
disease, says study author Amy Borenstein, Ph.D.
40. Bing Cherries
Research by the U.S. Department of
Agriculture shows that eating about 35 bing
cherries a day can lower the risk of tendinitis,
bursitis, arthritis, and gout, says Bowerman.
Studies also suggest that they reduce the risk
of chronic diseases and metabolic syndrome.
RealAge Test
Have you taken the RealAge Test?
I took it five years ago, when one of the Kuwait bloggers published the link and we all tried it to see how we measured up. I was shocked to learn that because I was not exercising enough, nor seeing a doctor regularly, I was actually OLDER than my age. It shocked me enough to see a doctor and take her advice.
Today I took it, and now, with regular exercise, I came out eight years younger than my age, and younger than I was the first time I took the test, Woooo HOOOOO!
The test has changed, but only updated by the newest findings. It now measures social factors, like how many people you are close to, how many you help, etc. You learn a lot about what is important just by taking the test.
I challenge you. Take the test, and tell me how you did.
Qatar, the Magical Kingdom
I just finished watching the 13 minute segment 60 minutes showed this last weekend on Qatar:
Oh, to be in the Souk al Wakif in January / February. My Doha buddies and I are getting together next weekend; if only we could have breakfast once again together at the Beirut. We truly enjoyed our years in Qatar.
It was fun seeing the shiny sparkly skyline, only five or six of those buildings were there when we arrived in January of 2003. When my husband used to travel to Doha in the ’80’s, it was called “sleepy little Doha” or even “Doh-ha-ha-ha” but no one is laughing at Doha any more, and sleepy little Doha has gone uptown in a big way.
The Emir used to carry a lot more weight – literally. He looks good, he looks healthier and more fit, and consequently younger, and more vital. I’m betting he has the Sheikha Moza to thank for that; don’t we all nag our husbands a little to encourage them to take care of themselves? We want them to live a long, healthy life.
Not a single mention of the Sheikha Moza in the entire segment, nor of her influence in the creation of the Qatar foundation, bringing reputable American and Canadian universities to Qatar, the creation of the Islamic Museum of Art, the face-lift to the Souk al Waqif, the creation of the symphony. Not a mention of her influence on the schools, the health system, the modern face of Qatar.
Only a passing reference to the appalling conditions under which the laborers work in Qatar, treated like animals, worked to the bone. Not a mention that many of those glorious buildings don’t meet any codes, that proper building standards have not been enforced, and that the standards for safety are noticeable in their absence. Not a mention of the malls where the laborers are not allowed on Fridays, their only day off, or the beatings they get if they wander into the Souk al Waqif. The miracle of this richest city on earth is built on the back of the Indians, Philipinos, and Nepalese who sacrifice health, family and comfort to be able to send something back in hopes that their children will be educated and live better lives.
Not a mention of the concerns among the conservatives that Qatar has modernized too fast, that traditional standards are not being respected, that English is the language spoken in all the stores, not Arabic. Not a mention that this ‘richest nation on earth’ is now also the fattest nation on earth, that the Qatari children are suffering obesity, and are greatly raised by the household help. Not a mention of the crisis of intermarriage, and the tragic health problems the children suffer from inbreeding. The 6 minute segment showed a Qatar that was all shine and glitter, and none of the dark underbelly.
Helping Others, Help Yourself
I found this article this morning in an e-mail from Bottom Line, and it rings true to me. When AdventureMan was in the military, there were social events I was obligated to attend. I often felt so much reluctance I just wanted to go to bed; just the thought of the events made me tired. Then I discovered a secret – when I got there, to look for someone shy, and to go over and talk with them. There was always someone, and it made all the difference – to me!
It feels good to be a Good Samaritan, of course. But there’s more to the story—because science reveals that being of service to others brings numerous health benefits. Maria E. Pagano, PhD, an associate professor of psychiatry at Case Western Reserve University School of Medicine in Cleveland, has investigated the helper therapy principle (HTP), which is based on the concept that when people help others, they are also helping themselves—particularly when the helper and the recipient of that help share a common malady. Alcoholism Treatment Quarterly published her recent review article on the topic. Among the evidence cited were studies showing that…
- People with chronic pain who counseled other pain patients reported a significant decrease in their own symptoms of pain and depression.
- Multiple sclerosis (MS) patients who were trained to have monthly 15-minute supportive phone conversations with other MS sufferers showed improvement in self-confidence and self-esteem as well as reduced depression.
- Alcoholics who helped other alcoholics were almost twice as likely to stay sober in the year following treatment…had lowered levels of depression in the three months after they started helping other alcoholics…and had significantly improved self-image. Dr. Pagano explained, “Helping others with a desire to live sober transforms the helper’s dark past and pain to greater good and enables him or her to be uniquely helpful to a fellow sufferer.”
While service to fellow sufferers is a cornerstone of 12-step programs of recovery, such as Alcoholics Anonymous, Dr. Pagano noted that it is not necessary to share a common health problem in order to benefit from doing good. For instance, helping others in general has been linked with longer life, less depression, higher self-esteem and greater life satisfaction.
Bottom line: For a “helper’s high” and a significant health boost, lend a helping hand to someone in need.
Maria E. Pagano, PhD, is a psychologist and an associate professor of psychiatry at Case Western Reserve University School of Medicine in Cleveland. She also is a recipient of a career development award funded by the National Institute on Alcohol Abuse and Alcoholism. www.HelpingOthersLiveSober.org
Good For You! Nuts!
From today’s Bottom Line Daily Health News:
If you’ve relegated nuts to the “occasional snack” category, it’s time to get more creative. Substitute nuts for some or all of the meat in a stir-fry entrée… sprinkle sliced or chopped nuts over vegetables, rice, soup or cereal… add ground nuts to a smoothie or yogurt… dress salads with nut oils… spread nut butter on celery sticks or apple slices. Why am I pushing nuts? Because from all corners of the nutrition world, I am hearing from wellness professionals who are amazed by nuts’ health benefits. Recent research shows that eating a moderate amount of nuts on a regular basis may help…
Control weight. According to Richard D. Mattes, PhD, MPH, RD, a professor of foods and nutrition at Purdue University who has done extensive research on the topic, nut consumption increases your resting energy expenditure, which means that you burn more calories just sitting still than you otherwise would. Also, about 5% to 15% of the calories in nuts are excreted without being absorbed. And nuts’ unique combination of protein, fiber, fatty acids and other characteristics quells hunger quickly and for prolonged periods.
Prevent heart disease. Most of the fats in nuts are heart-healthy monounsaturated fats and omega-3 fatty acids that help lower LDL (bad) cholesterol and triglycerides… increase HDL (good) cholesterol… and prevent abnormal heart rhythms. Nuts also contain vitamin E, which inhibits arterial plaque buildup… and L-arginine, an amino acid that makes arteries more flexible and less vulnerable to clots.
Fight inflammation. The soluble fiber in nuts appears to increase production of the anti-inflammatory protein interleukin-4. Antioxidant vitamin E also eases inflammation.
Reduce diabetes risk. A Harvard study found that women who ate five or more ounces of nuts weekly were almost 30% less likely to get type 2 diabetes than women who rarely or never ate nuts. Also: Spanish researchers found that nuts were even more effective than olive oil in combating metabolic syndrome, a condition that puts you at risk for diabetes and heart disease.
Combat cancer. Some nuts (including Brazil nuts and walnuts) are high in selenium, a mineral associated with a decreased risk for colorectal, skin and lung cancers. In animal studies, walnuts appeared to inhibit breast tumors — perhaps due to their disease-fighting omega-3s and antioxidants.
Support brain function. Evidence suggests that nuts’ omega-3s may ease depression and boost thinking and memory by improving neurotransmitter function. Nuts also provide folate — and low levels of this B-vitamin are linked to depression and poor cognition.
NUT TYPES TO TRY
Per ounce, nuts typically have 160 to 200 calories and 13 to 22 grams of fat. Eating 1.5 ounces of nuts per day (a small handful) is enough to provide health-promoting benefits. Nuts naturally contain only a trace of sodium, so they won’t wreak havoc with blood pressure, especially if you choose brands with no added salt.
“All types of nuts are good for you, so there’s no such thing as a ’best’ type of nut,” Dr. Mattes emphasized. Still, each type does contain a different mix of nutrients — so for the widest range of benefits, eat a variety. Below are some excellent options and the nutrients that each is especially rich in. Consider…
Almonds for bone-building calcium… and inflammation-fighting vitamin E.
Brazil nuts for cancer-fighting selenium.
Cashews for magnesium, which is linked to prevention of heart attacks and hypertension.
Hazelnuts for potassium, which helps normalize blood pressure.
Peanuts for folate, which lowers levels of the artery-damaging amino acid homocysteine.
Pecans for beta-sitosterol, a plant compound that combats cholesterol.
Pistachios for gamma-tocopherol, a form of vitamin E that may reduce lung cancer risk.
Walnuts for the heart- and brain-enhancing omega-3 alpha-linolenic acid.
Source(s):
Richard D. Mattes, PhD, MPH, RD, professor of foods and nutrition at Purdue University in West Lafayette, Indiana. He has published numerous studies on nuts and appetite.
The Travellers’ Dilemma
The restaurants were full this Saturday in Pensacola, all the nice restaurants; there is a Beth Moore conference in town and all the ladies are out to lunch. We were lucky, we walked in just before the crowd and snagged a table at one of our favorite Pensacola restaurants, The Fish House. Great meal, great service, great conversation, and we were out in under an hour. Wooo HOOO.
Have you noticed many of the good restaurants don’t take reservations these days, not unless you are a large group, like six or more? Maybe as the economy starts to lift again, that will change. It’s just odd.
Meanwhile, I have a couple flights tomorrow, and now that I am not flying overnight, or half the world, and now that we are retired, I am flying sardine class. And the airlines don’t serve food. If you buy food in the airport, your choices are limited, and expensive, and it can be messy.
So I’ve been thinking about what to take. I need something nutritious. I need something that tastes good. I need something that can be eaten sort of subtly; now that there is not a real meal time, you might be eating with people who don’t have anything. So you also need something you can share.
It can’t have an offensive smell. We love those Japanese crackers, but in a confined space, all of a sudden you notice how FISHY they smell. Ditto sushi, LOL. Can’t eat Wasabi peas, either, because they are also odor causing, in their own way. No garlic; some people cannot abide garlic or onions.
It can’t be something that might leak in my carry on. It can’t be something that needs a utensil. It can’t be too salty, or carry too many calories. It can’t be loudly crunchy, like carrots or celery.
Do you see the problem?
AdventureMan says “You worry about things like that?” He is genuinely puzzled. But yeh, I think about these things, and try to anticipate a problem so that there ISN’T a problem.
I finally decided on some Chex Mix, and some trail mix (nuts and fruits). You can eat a little at a time, you can share.
I figure I can pick up some coffee at the airport where I change flights. I love the seasonal Peppermint Mochas, Gingerbread Lattes, etc. It’s a most wonderful time of the year 🙂
What do you take on a long flight when you will not be provided a meal?
Eating after 8 PM? Higher BMI
I found this today on AOL Healthy Living; bad news for my friends in the Middle East who rise late, dine late and sleep late. You can read the entire article for yourself by clicking on the blue type above.
It seems to me that there needs to be more testing; the group studied was very small.
Sleeping Late, Eating Late Leads to Gaining Weight
A message to night owls: There’s news that your bedtime — and those late-night snacks — may be preventing you from dropping those stubborn extra pounds. A recent study took on an important, and under-examined, aspect of the sleep-weight loss connection: how the timing of sleeping — and of eating — can affect weight. Researchers at Northwestern University examined the effects of sleep timing on diet and body-mass index (BMI), and found that late bedtimes and late mealtimes can lead to less healthful diets and to weight gain.
A group of 52 adults — 25 women and 27 men — spent seven days keeping food logs and having their sleep and waking activity measured by a wrist sensor. The researchers divided participants into two categories of sleepers:
“Normal sleepers” reached the midpoint of their night’s sleep before 5:30 a.m. These sleepers were asleep by shortly after midnight, and woke around 8 a.m. Among the study group, 56 percent were normal sleepers.
“Late sleepers” reached the midpoint of their nightly sleep after 5:30 a.m. They went to sleep in the middle of the night, well after midnight, and woke in the mid-to-late morning. Among the study group, 44 percent were late sleepers.
Researchers tracked the eating habits of these two types of sleepers through the information provided to them from the participants’ food logs. Not surprisingly, “normal sleepers” and “late sleepers” were on very different schedules, in terms of when they ate throughout the day:
Normal sleepers ate breakfast by 9 a.m., lunch at 1 p.m. and dinner at 7 p.m., on average. These sleepers reported being finished with eating for the day by 8:30 p.m.
Late sleepers reported eating their first meal of the day at about noon. They ate again in the middle of the afternoon, and did not eat dinner until after 8 p.m. Late sleepers did not finish their eating for the day until 10 p.m., on average.
What were the consequences for sleeping later and eating later? Researchers found that late sleepers suffered across the board, in terms of the quality and quantity of both their daily sleep and eating:
Late sleepers slept less overall than normal sleepers — an average of more than an hour less per night.
Late sleepers consumed more calories at dinnertime than normal sleepers. They also consumed significantly more calories after 8 p.m.
Late sleepers had poorer quality diets than normal sleepers — they ate more fast food, drank more sugar-laden soda, and ate fewer vegetables.
These habits of late sleepers — sleeping less, going to sleep later in the night, and eating more after 8 p.m. — were all found to be associated with a higher body mass index. Among these habits, eating after 8 p.m. was the strongest predictor of a higher BMI. What does this mean? It’s not just what you eat, but when you eat, that can affect your ability to lose weight. And your sleep habits can have a significant influence on the timing of your eating, as well as on how much you eat.
Qatar: The Richest Fattest Nation on Earth
Thank you, reader John, for passing along this fascinating article from The Atlantic:
Qatar is a tiny country with a big problem.
This Connecticut-sized nation, sticking out like a loose tooth in the Persian Gulf, is one of the most obese nations in the world, with residents fatter, on average, than even those of the United States, which often takes the cake in such competitions.
According to recent studies, roughly half of adults and a third of children in Qatar are obese, and almost 17 percent of the native population suffers from diabetes. By comparison, about a third of Americans are obese, and eight percent are diabetic. Qatar also has very high rates of birth defects and genetic disorders — problems that, along with the prevalence of obesity (PDF) and diabetes, have worsened in recent decades, according to local and international health experts.
So what’s going wrong in little Qatar?
Qatar also has very high rates of birth defects and genetic disorders — problems that have worsened in recent decades.
To misappropriate a well-worn phrase: It’s the economy, stupid. In September, Qatar officially became the richest nation in the world, as measured by per capita gross domestic product. It also recently became the world’s biggest exporter of natural gas, and earned the title of fastest growing economy in the world. By international development standards, all this growth has happened virtually overnight, making Qataris’ lifestyles much more unhealthy, and at the same time leading many to hang on resolutely to what’s left of their fleeting tribal traditions — practices that include inter-marriage between close family members and cousins.
“They’re concentrating the gene pool, and at the same time, they’re facing rapid affluence,” said Sharoud Al-Jundi Matthis, the program manager at the Qatar Diabetes Association, a government funded health center in Doha, the capital. As a result of these factors, Qataris are becoming obese, passing on genetic disorders at an alarming rate, and getting diabetes much more often than others around the world. They’re also getting diabetes a decade younger than the average age of onset, which is pushing up rates of related illnesses and complications, like hypertension, blindness, partial paralysis, heart disease, and loss of productivity. “It’s a very, very serious problem facing the future of Qatar,” Matthis said.
It’s a fascinating read, not too long, little more than double what you have already read. You can read the entire article by clicking HERE: The Atlantic
Thank you, John, for the recomendation.
I Wish I’d Hugged Her
The phone rang, late for most of my friends. We rarely talk after nine. It was one of my quilting sisters, calling to tell me one of our members had collapsed and died.
I sat down. Why would my friend say such a thing? On the other hand, when I saw her – just three days ago – she wasn’t looking too good, had one of those allergies or things we all get during this time when the temperatures may be in the 40’s or in the high 70’s. But she did make it to the meeting, and we all have bad days, don’t we?
My friend said she would let me know as soon as she knew the arrangements. I think I was a little dazed, a little in shock. I remember when I got the call my Dad had died, it’s like I can’t integrate things all at once, it takes me a while for things to sink in.
I wish I’d hugged her. She’s a lady I really like, talented, wry, funny. We talked, briefly at the meeting, but then the meeting went into full swing and I didn’t really talk with her again. I wish I’d hugged her.
Shoulder Ouch!
I have a new muscle I didn’t know I had. It relates to my left shoulder, but it is in my back.
Monday we did a strenuous routine in aqua aerobics. Mostly, I can sail through the routines, but this was stepped up a little, and we used the weights a lot. I must have gotten carried away. I woke up this morning, and ouch! It was a bad surprise.
I know there is no cure. For me, normally, it takes heat and going easy for a while. I know it will pass, but oh, in the meantime, I am moving gingerly. You don’t know how much you use a muscle until it betrays you.
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