Ilene’s Healthy Tips for April 14 – 18, 2014

Ilene Yalen, MSRD WellAmerica 2014

Ilene Yalen, MSRD
WellAmerica 2014

Monday, April 14, 2014

Did you know that being underweight puts people at a higher health risk than being overweight?  Aim to keep your weight ideal for you, even if it’s not popular. Avoiding extremes will keep you healthier and happier in the long run.

Tuesday, April 15, 2014

Chronic worry and emotional stress can stimulate the sympathetic nervous system to release stress hormones such as cortisol. Cortisol boosts blood sugar levels and triglycerides (blood fats) in the blood short term to help you “fight or flight”, but when these sugars and fats are not used in the blood for physical activities, the long term implications can lead to a host of unhealthy effects: suppression of the immune system, digestive disorders, muscle tension, short-term memory loss, premature coronary artery disease and heart attack. Make sure you exercise daily, keep your health in mind when you eat, avoid chronic worrying and talk to a doctor if necessary.

Wednesday, April 16, 2014 

Do you suffer from reflux? Tilt your bed a few inches above your feet, practice relaxation, get regular exercise, and make some changes in your diet: keep a food log to track the foods and beverages that make your symptoms worse, eat a diet rich in fiber- at least 40 grams from whole grains, fruits and vegetables, stop drinking alcohol and caffeine, stay hydrated, and don’t eat within 2 hours of going to bed. If these tips don’t eliminate your symptoms, see your doctor.

Thursday, April 17, 2014

Does consuming wheat actually cause “wheat belly”? While it’s true Americans tend to over consume refined wheat products, however cutting out these foods does not equate with weight loss. Aim to consume 6-11 servings daily of whole grains, over refined grains, and exercise regularly to burn this preferred fuel source.

Friday, April 18, 2014

Did you know that people rated Costco and Trader Joe’s among the top stores for prices and healthy foods, and Sprouts for getting what you want? Other stores may be cheaper and more convenient, but cleanliness and quality are often compromised. If you haven’t been to these stores in a while, give them another try!

Ilene’s Healthy Tip for April 7 – 11, 2014

Ilene Yalen

Ilene Yalen

Monday, April 7, 2014

Is a fat free diet healthy? No. Every macronutrient is needed in certain amounts to promote health. Fats are needed to absorb fat soluble vitamins such as vitamins D, E, K, and A, and to aid in the metabolism of other nutrients.  Plan to have some fat with every meal, especially when you’re taking a multivitamin supplement.

Tuesday, April 8, 2014

How much fat should one have for health? 20-30% of your daily calories should be coming from fat.  Not only does fat help you absorb fat soluble vitamins, it helps you feel fuller longer, it tastes good and healthy fats provide nutrients that promote health.

Wednesday, April 9, 2014

Do fats from different sources still contain the same amount of calories? Yes. Each gram of fat contains 9 calories no matter the source. However, the source of fat you consume is more important to take note of.  Fat from plant sources such as olives, seeds, nuts and oils contain healthy mono-unsaturated fatty acids which are shown to enhance heart health and protect against chronic disease, while fats from animal sources such as high fat milk and meat products, tend to increase inflammation and the risk of disease.

Thursday, April 10, 2014

Are foods containing harmful Trans fats (also called hydrogenated or partially hydrogenated oils) still being sold? Yes! Many popcorn brands, chips, snacks, pastries, peanut butters, margarine’s, tortillas, soups and pizza dough’s still contain hydrogenated oils.   Be sure to read the ingredient section on the food label and stay clear of foods containing hydrogenated oils even if the label states it is trans-fat free.

Friday, April 11, 2014

How should you store your omega-3 fatty acid supplements? Because the expiration date on the package refers to the unopened product, there are three schools of thought to keep them from gradually going rancid.  they are:

  • Store them in the freezer. The fish oil capsules or liquid will not freeze, it will insure the quality of the oil and it will keep the sunlight from leaching the nutritional benefits out of the oil. It is also believed that the cold capsules produce less of the “fishy after taste” some people experience after taking supplements.
  • The second school of thought is to keep your supplements or oil in the refrigerator, instead of the freezer, as this will insure their quality, and since you’ll see them more often, you’ll be less likely to forget to take your supplement.
  • Lastly, storing your supplement on the counter will insure that you will not forget, however, it is estimated that supplements can lose their potency and can potentially become rancid within 90 days of exposure to oxygen, light and heat. If you choose to store your capsules this way, make sure to only store a few weeks worth of supplements in an air tight container out of direct sunlight and heat, and store the rest in the refrigerator or freezer.