Monday, June 17, 2013
Is there still a soy debate? Scientists who’ve conducted recent studies are seeing that rats metabolize soy differently than humans which is the reason for much of the scare from earlier studies. In the past few years, five population studies and one major analysis of several studies all found that women who had estrogen receptor positive breast cancer showed either a decreased recurrence or decreased death risk with moderate consumption of soy foods, or no effect. Both the American Institute of cancer research and the American Cancer Society concluded that moderate intake of soy is sate, even for breast cancer patients. And don’t forget that including 1-2 servings of soy foods such as edamame, tofu and/or soy milk has been shown to have ample heart benefits as well.
Tuesday, June 18, 2013
Salads are great during the summer and can be a perfect addition to any healthy diet, if you watch the add-ons. Avoid adding bacon, fried noodles, croutons, crispy chicken and many of the dressings that are high in saturated fat as they are responsible for the potentially high levels of unhealthy fat, sodium and calories. Try using half of an oil based dressing packet or dip each bite of your salad into the dressing rather than pouring the dressing all over the top. Do make sure your salad includes 2-3 oz. of lean protein for balance and to help you feel satisfied: a hardboiled egg and/or 2 – 3 oz. of chicken, fish or beans or ½ cup of cottage cheese. Also add whole grain crackers to help boost fiber and healthy carbohydrates.
Wednesday, June 19, 2013
Freekeh is an ancient grain gaining more recent attention: it has been cultivated for centuries in Middle Eastern countries as it is a powerhouse of nutrients, it is low-glycemic, is high in fiber (8 grams per cup) and high in protein. It is easy to prepare as it cooks in 20 minutes and can be added to soups, salads, side dishes or as a hot breakfast cereal.
Thursday, June 20, 2013
Don’t rely on supplements to give you the same benefits as the nutrient rich foods they are extracted from. Studies show that smokers who consume vitamin E rich foods decrease their risk of lung cancer, while those who take supplements had no benefit. Vitamins taken in isolation don’t behave the same way in the body as vitamins taken in foods. Food typically contains 100’s of nutritive compounds which are working together to promote health.
Friday, June 21, 2013
Getting too much iron in your diet may be harmful. Men need only 8 mg of iron per day as little excretion occurs in the male body which can cause accumulation in tissues and organs. Women require an extra 10 mg/day during their menstruating years and even more during pregnancy. Although your body can change how efficient it absorbs iron based on your blood levels, consuming too much iron can be harmful. With the regular consumption of red meat: the richest, most bioavailable sources of iron per serving, comes a 40 percent higher risk of dying from heart attack, stroke or CVD.