Indulgence no longer has to feel guilty. Go ahead, treat yourself!
The Truth about 12 Confusing Foods
Even the most nutrition-savvy women can get lostin the headlines. Here’s what you really need to know.
You heard that eggs can be highin cholesterol,so you dutifully switched to whole grains for breakfast. Next, you swapped outred meat for fish—only to later learn that fish can contain dangerous levels ofmercury...andeggs may not harm your heart after all. “With all of the different reports andheadlines, it’s no wonder that many people get confused,” says Angela Ginn, RD,a spokesperson for the Academy of Nutrition and Dietetics and owner of RealTalk Real Food in Baltimore. To help you make sense of these and other healthhead-scratchers, we consulted our experts and sifted through the research.Here, the new bottom line on 12 “healthy”foods.
Trying to kick your java habitfor your well-being? You may not have to: A growing body of research shows thisdrink can do a body good. In fact, coffeeis Americans’ top source of antioxidants, serving up a hefty dose in each cup.“It also contains magnesium and chromium, which help regulate blood sugar,”says Ginn, which means it may protect against diabetes. Drinking a cup of joedaily slashes your odds of getting the disease by 7 percent, a study in the Archives of Internal Medicinefound. What’s more, coffee may stave off dementia, Parkinson’s disease, andcolon and endometrial cancers.
Bottom line: Goahead, enjoy your morning brew—but keep it simple: Fancy barista drinks canpack in an entire meal’s worth of calories and fat. And if you’re sensitive tocaffeine, switch to decaf and skip the mid-afternoon mug.
Raise a glass of wine to your hearthealth. “All types are beneficial in moderation, but red wine containsantioxidants called polyphenols that may be especially protective,” says SharonRichter, RD, a dietitian in New York City. These powerful antioxidants may alsoprotect against breast cancer by lowering sex hormone levels, according to astudy from Cedars-Sinai Medical Center in Los Angeles.
Bottom line: Oneglass—preferably of red wine, according to our experts—is A-Okay. But keep itin check: Studies show that women who toss back more than one to two drinks aday are at greater risk for heart disease and certain cancers.
This starchy veggie has a badrap among dieters, but that’s because people tend to consume it in the form ofgreasy French fries, chips, and buttery mashed potatoes, says Melissa JoyDobbins, RD, of NorthShore University HealthSystem in Evanston, IL. “Whenprepared the right way, potatoes are a nutritious food,” she says. One mediumpotato, for instance, delivers 5 grams of fiber and nearly 20 percent of yourdaily quota for heart-healthy potassium.
Bottom line: Skip thefried versions and opt for baked or boiled potatoes.For an even healthier option, choose vitamin A-rich sweet potatoes, or purplepotatoes, which can help lowerblood pressure naturally.
Hold the cheese? There’s no needif you eat it in moderation. A one-ounce serving delivers 20 percent of all thebone-building calcium that you need in a day, as well as plenty of protein andphosphorus. “The problem is that many people eat much more than one serving inone sitting,” explains Richter. And at 100 to 125 calories per ounce, that canadd up.
Bottom line: Watchyour portion sizes: One serving of cheese is roughly the size of a pair ofdice. “Try a low-fat version,” suggests Richter. Or use a bold cheese, likeextra-sharp cheddar or Pecorino, and grate it on your dish to distribute theflavor.
A favorite of nutrition experts,fish has recently come under fire as a source of mercury, a toxic metal.“Still, the benefits far outweigh the risks,” says Ginn. Fishis a good source of omega-3 fatty acids, which have been shown to lowercholesterol and protect against heart disease. In fact, the American HeartAssociation recommends everyone consume two servings—especially the fattykinds, like salmon, mackerel, and salmon—per week.
Bottom line: Tominimize mercury exposure, eat a variety of fish. The FDA also advises thatyoung children, pregnant women, nursing mothers, and women trying to becomepregnant steer clear of fish that contain the most mercury, includingswordfish, shark, king mackerel, and tile fish. Light tuna is also safer thanthe white, or albacore, variety.
As if you needed another reasonto love chocolate,it has some health benefits as well. People who eat the most chocolate are 37percent less likely to develop heart disease than those who rarely eat it,according to researchers at University of Cambridge. “Chocolate—especially thedark kind—contains heart-healthy antioxidants called flavonols,” says Richter.
Bottom line: Inmoderation, chocolate is a treat that you can enjoy guilt-free. Reach for thedark varieties for less sugar and a larger dose of antioxidants.
A diet high in red meat can pavethe way for heart disease and certain cancers, like colon cancer, according toa slew of studies. That’s because it’s often high in saturated fat, which canclog arteries. But leaner cuts—combined with heart-healthy sides—do have aplace in a nutritious diet. “In addition to protein, meat also contains zinc,iron, and B vitamins,” says Ginn.
Bottom line: Go lean.Look for cuts with “loin” and “round” in the name—and limit yourself to 18ounces a week. That translates into around six 3-ounce servings (imagine a deckof cards).
Ounce for ounce, nutspack in more calories than most other snacks. But the surprising truth is thatnuts are one of the best foods for weight loss, according to Harvardresearchers. “Nuts are loaded with protein and fiber, which can help you feelfull for longer,” explains Richter. One study in the journal Obesity found that peoplewho ate nuts at least twice a week were less likely to put on pounds over thelong run than those who didn’t.
Bottom line: The fatin most nuts is the heart-healthy unsaturated kind, but you still need to keeptabs on your portion. Keep it to one ounce—23 almonds, 14 walnut halves, and 49pistachios.
When it comes to alcohol, winegets all of the glory. But beer may be just as healthy, says Giovanni deGaetano, MD, PhD. A recent analysis of more than a dozen studies, de Gaetanoand his team found that one or two beers can lower your risk of acardiovascular event by up to 33 percent—which is roughly the same effect asred wine. The protective effect could be due to antioxidants called polyphenolsin beer, as well as alcohol itself, explains de Gaetano.
Bottom line: Cheersto your health! But as with wine—or any alcoholic beverage—it’s best to limityour intake to about one drink per day.
When people think “health food,”tofu usually makes the list. But then reports came out that compounds in soycalled phytoestrogens have a hormone-like effect in the body, raising your riskof breast cancer. “In healthy people and in reasonable amounts, that’s not thecase,” says Raynelle Shelley, RD. One study in the Journal of the American Medical Associationshowed that breast cancer survivors who ate soy regularly were less likely to havea recurrence than those who didn’t.
Bottom line: “Soy isan excellent low-fat source of protein,” says Shelley. So help yourself tosoymilk, edamame, and tofu—but speak to your healthcare provider beforeconsidering higher-dose supplements, especially if breast or endometrial cancerruns in your family.
The news is, well, egg-scellent:Not only does research show that eating an egga day doesn’t increase the risk for heart problems, but new research from theUSDA also shows that they contains less cholesterol—185 milligrams in a largeone—and more vitamin D than previously thought. “Eggs are a good source ofprotein,” says Dobbins. “And the yolks also contain a number of nutrients, suchas vitamins D and B12.”
Bottom line: To keepyour cholesterol in check, stick with one egg a day, says Dobbins.
Flash back two decades, and mosthouseholds were spreading on the margarine instead of butter. But after it wasdiscovered that some brands contain trans fats—the type that can lower “good”HDL cholesterol while raising “bad” LDL levels—the pendulum swung back towardbutter. “These days, manufacturers have changed their products,” says Ginn.“Now, many spreadable margarines are made from healthier vegetable oils likecanola.”
Bottom line: Steerclear of stick margarine, which may still contain harmful trans fats. Butspreadable tub margarine is a smart choice, says Ginn. Avoid any product withthe words “partially hydrogenated” on the ingredient list.
It's better to look back on life and say: "I can't believe I did that." than to look back and say: "I wish I did that."
Good Morning and Happy Saturday Healthy Ones!
I hope everyone is having a good Saturday! I am up and at 'em. I have the cakes thawed and need to start working on the cake after I shower and get dressed. I am getting a cup of coffee and trying to plan everything to make sure I don't forget anything. LOL
Kris, sorry you may have a gall bladder problem- but if so, it is a fairly easy operation to get it out and you will feel so much better. DH had his removed- very easy recovery. They do a laser thing these days- very low invasive. (((Hugs))) Take care of you.
Sherry, what does a "floater" mean? I keep forgetting to ask you? :)
Rebecca, how cute is that Katie waiting with her sleeping bag and stuff! She is so adorable! So glad she is having a fun, fun summer!
Jill, have fun with your parents today! Where is Bean Blossom at - I know you have told us before but I forgot. LOL Does your hubby and his band play at the festival?
Dusta, is Mel behaving himself today? Hope so. :)
Natasha, it's getting closer and closer for you and vacation isn't it? Well, with 3 of you girls actually- Sherry, Rebecca and You! We are going to have to do something to keep things rolling without you- may get really lonely in here. :(
Okay Hugs and Waves to everyone- Debi, Candy, Dawn and all others! Gotta scoot and get a shower!
Muril remember when "they" said not to cook broccoli in the micro because,I think, it would get rid of some of the good stuff. I never believed that. But then I didn't cook mine to a mush.. Good post, I guess things in moderation.
Kris hope you are okay and you can find out what is wrong. If you have to have surgery it is good you have lost weight, they can do the laser. Read some place if we are to over weight they can't do the laser.
Rebecca Katie's pictures are so cute. Gald she had fun.
Sherry when Mel was in the hospital, the first one, they moved him down the hall because there were so few people. I went down the hall one night and we were the only ones on that end. Sort of creepy.
Need to go to WM for something, hope I have it on my list.
I am so ahead of the game now! Yee Haa!
Hi Dusta! Yes, they keep telling us this and that about stuff- sometimes it gets so confusing. LOL
It took me 1&1/2 hours to do the cake- I have the two tiers ready to assemble- even put the straws for support in the bottom layers- made two 10inch and two 8 inch- have them with lemon filling between the layers and buttercream frosting. Plus, I have a little wilton bag with my pink frosting from writing on the cake and some buttercream frosting for piping between the two tiers and such - to give it a finished look - plus of course- need to add the pink and white roses-it'll look pretty- hopefully- stay tuned. :)
My hair dried naturally today. :) I still need to get dressed- been running around in my terry wrap- I love those things - just slip them on and they are so cool and comfy! Okay, now to do something to beautify me and then will have some time to relax before I head out. I need to double check to make sure that I haven't forgotten anything that I need to take. LOL
Hugs and Waves Sweet Ladies!
Muril good article! Thanks for the info! :)
Bean Blossom is north of Bloomington, In. its about 2 1/2 hours away. The band won't be playing on stage, just jammin' with friends today.
Getting ready to head to my parents in about an hour....my dad had to work till noon, and then we are going to Louisville KY, to eat and do some shopping. My aunt is back home, so we won't be going to see her. We wouldn't have enough time.
Meal Plan today-
Breakfast- homemade breakfast burrito/ s.eggs w/ham, peppers, onions, & cheese
Lunch/Supper- King Fish Res., will probably get the platter broiled, baked pot. & salad??
Hope everyone has a good weekend! When I get home tonight I will have a lot to do...going to have my inlaws and parents over for tomorrows lunch for Father's Day.....meat loaf, potatoes, carrots, green beans, deviled eggs, some kind of dessert and tea to drink! I think MIL is bringing homemade rolls..??
Muril - I'm positive you cake is beautiful with Daphne's guidance! Anxious to hear how the shower went!
Dusta - Thank you for your kind words and encouragement last night! Hope you found what you needed at WM. I was born raised to tent camp! We floated the Buffalo River in Arkansas and camped the CO Rockie Mountains along with lake camping in KS.
Jill - Enjoy your visit with your parents and in-laws. It's so kind of you and your DH to visit both this weekend. I am so very proud of you for working out an hour on the TM. I need to get back in a schedule, but my calendar is full at the moment.
Sherry - If they won't have any floaters I hope your position is safe. I like to stay busy at work also to help the time pass! Your recipe scrapebook pages are so inviting!!! You are so creative and well organized!
Rebecca - So exciting that Katie loves to camp and made more friendship bonds! She will be a pro at packing soon! I remember my friends were excited to return home where once I was in tears the week ended so quick! LOL! Once we returned from canoeing and were so wet that we put up our tents and hung them in the trees of our front yart to dry everything out. It was fun seeing the traffic slow down to gawk at our drying out process!!!
DF needs help. I'll be back later!
Floaters are RNs who work for staffing instead of a floor. There are two different types of them, the non-unit based ones, and the unit based ones. What I was doing when I was working 1 day a week was being a unit based one, which means I worked for 1 department but technically belonged to the staffing department. When I went to full time, I became core staff, but depending on if rehab is overstaffed, might float occasionally to another floor. If rehab is shortstaffed, then they will either use a person from the float team to fill in or pull one from some other floor that is overstaffed. The non-unit based ones also work for staffing, but they don't have a home floor and they just sign up for what shifts they want to work (some rules they have to follow but not as many as core staff in the units) and then staffing assigns them to wherever they are needed and they never know in advance where they will be working. I did that for about 4 years 1-2 days a week. That was about the time Gregg got so sick, so then I became a unit based float on the 6th floor working 1 day a week for about 4 or 5 years. They also will float people who are core staff to other floors which are short-staffed for whatever reason if need be. so if there are extras in rehab and another floor is short, they will float somebody ...etc. Gets confusing. There is a set schedule for floating core staff to other floors mostly based on a rotation basis so that nobody gets floated constantly.
My brother and family are on the flight to HI. Hate to think how long it takes to get from Indy to Hawaii :-(.
Last night was really messed up. Thank goodness Charlie had been over here working on the computer. Barely had gotten home and heard this tremendous noise that sounded like next door. He went outside to see what was going on and the cops were there and told him to get back in the house. They were using a battering ram to knock down the door. Think the house next door was being turned into a coyote house or a drug house or something :-(. The cops were there until almost midnight so several hours. Has been really quiet today.
Have not been eating well at all last few days and feel it. Hate to see the scales. Ugh. Gotta bet back in the groove quick here!
Faith is not demanding what we want; it is trusting God's goodness in spite of life's tragedies. Dave Branon
Sherry that sounds really confusing to my little soupy brain.
Muril I expected to at least see one picture by now.
Good Sunday Morning Healthy Beauties!
Dusta, pics of the cake are on FB. :) I didn't get them on until after 8 though. The shower was just wonderful. They got a lot of practical stuff- they don't need a lot since this sweet baby will have all of Macie's goodies to use. Crystal loved everything- especially the matching clothes for Macie and baby. We ate the bottom layer of the cake at the shower and I sent most of the 8 inch cake(top) for R&C to eat later. I did bring a hugs slice for DH and myself home and sent two huge slices for Crystal's parents. It was so good. The cake was so pretty and delicious. Love it when a plan comes together! Funny thing- one little boy(Crystal's nephew) kept wanting to help me get the support straws from the bottom layer- cracked me up. I had these little kitchen gloves on and was saying- No, I'll do it. Funny. He was dying go get his fingers in that cake. LOL
Kris, they aren't naming baby number 2 Daphne after all. They still don't have a name- I think they are going to come up with one privately- because when they mention one- someone has opinions about it and it kinda takes the fun out of it. I understand completely. So, I am going to keep mum about it until they tell me. LOL
Sherry, that sounds confusing about a floater- but I kinda understand now- you go from here to there where needed. It makes sense but you have to be really flexible about your patients and their needs and such. Whereas if you were in the same place each day- you could get to know you patients better.
Having a cup of coffee and chatting with my friends. Hugs and Waves to all.
Muril I went to FB later and saw your pretty cakes. Glad the shower was nice.
Have to go back to WM this morning. I bought a cover for Mel's new scooter and it is too big. Also bought another bird feeder and it is plastic did not do well, taking it back.
Hugs to all
I forgot to mention - DH got a tick bite a couple about 3 weeks ago- had to go to the Dr. this past Wednesday because of some neck stiffness- turns out that it was a reaction from the tick bite- he is taking antibiotics- anyway, he wasn't up to going to church today so I am staying home as well. We will get out later and go to Country Corners for more tomatoes and such. DH is doing much better though- he should have gone to the Dr. sooner but at first he just thought he had lain wrong or something - then realized that it wasn't a normal stiff neck pain. We watched the tick bite area- he didn't get the bull's eye thing so pretty sure it wasn't the lime disease thing- but then again not everyone gets the bulls eye thing...anyhow the antibiotics should take care of it.
Dusta, happy shopping!
Jill, hope you are having a good FD lunch today! Cherish every moment with your Dad. Life is so short. I miss Dad. No, we were not that close because Dad was not taught how to show affection from his parents so he didn't know how to be an affectionate Dad. But, he did the best he could He was a good provider for us children and he was my Dad. Miss you Dad.
Morning. Sorry I didnt check in yesterday. Just had too much going on. Today I work, then am going out with a friend for drinks. Sean will be at a BBQ.I had to run to Safeway first thing this AM to get some hamburger for Sean to take. They had some really good sales going on, so I got some other stuff. Im gonna be taking a container of granola and a banana on our flight, and will hopefully find a carton of milk past security. Also they have their books for charity back finally! So I got 20 books for 10 bucks. And they all look like great books! Lots of James patterson and other crime type stories :)Today is work, busy after work, and then I hafta repack a couple things and tomorrow I work and then thats it, sleep and time to go! I hate feeling so rushed. I so wish I was off Monday.No time to catch up with everyone today, Im sorry! Hope youre all doing well!Muril, just noticed about the tick bite. While he may not have lyme disease, maybe Rocky Mt fever from it? I knew someone who had that from a tick bite. Hope hes doing okay.
Hi Natasha, yes, the Dr. said it was probably RM spotted fever- hope it sounds worse than it is. DH is doing much better- he was hurting on both sides of his neck/head but now just one side- getting better. The antibiotics he is taking is for both types- the LD and RMSF so it should be okay. Good deal on the books!
We went to Country Corners for some tomatoes, melons,fresh peas and corn on the cob. It'll be veggies for supper.
Whew! Its a good think I don't have much planned for supper tonight! just figured up the calories of what we ate for lunch! lol Lunch itself was actually pretty healthy, but we had pie for dessert. My mom brought a butterscotch pie and a sugar cream pie and my MIL brought a coconut pie! I had a SMALL slice of the SC and B. For an 1/8 pc of SC is 400 calories! YIKES! the B wasn't as bad, but it all totaled up...YIKES! lol Anyway I have a couple 100 calories left for the day...will probably just eat some protein for supper even tho MIL left some coconut pie here! And need to start downing my water! Need to drink 4 more glasses yet...
Muril hope your dh doesn't have any side effect from his tick bite! My mom has had it before and she had a hard time with it, of course she is allergic to EVERYTHING! So she had problems getting the right meds, ect...
Your fresh veggies sounds good! I need to visit our market.....they have stuff now, not sure how long our season will last because of lack of rain?? Need to get it while I can! Oh and your cake looked so cute! I am sure it was as good as it looked too! :)
Aldies has blueberries for .99 this week, so going to make WM match the price...our closest Aldies is an hour away.
Natasha good plan for eating on the plane!
Kris thanks! Its been rough trying to get in the habit of going to the Y again, but I feel so much better when I do....I babysit tomorrow, so won't be able to go till Tues. this week.
Dusta have fun shopping!
Ok I have forgotten who else has posted, but hope that everyone had a good weekend! Planning on taking it easy this evening, watching extreem weight makeover and then going to bed! Dh didn't get home till after 2am, I was passed out before he got home, but I had to get up early and fix food and do a little cleaning, so I will be ready when bedtime comes! lol
((hugs)) to everyone!
Jill glad your fil lunch was good, sounds good. Mother use to make butterscotch pie. I have tried and either burn the butter/sugar or don't cook it long enough.
We went to quick care this afternoon. Mel's feet, half way to his knees were huge and red. To make this shorter when he went to the dr the other day dr said he was going to check for high potassium, well that is not really what he was checking, I guess. His potassium was normal but he has heart failure and this dr wanted him to go to er and they would probably check him in to hospital to get fluid off his body. I don't know why drs don't tell you things. I was trying to get Mel to find a new dr because he didn't seem to care about his swollen legs. The dr today told him to lie down 3 times a day with his legs higher that his heart for at least 30 minutes. Oh he said he WAS not going to the hospital.
© Reiman Media Group, LLC., 2013