![]() Action Plan for 2. Rest of Your Life. By Dr. Mercola. Happy New Year! Have you made any New Year's resolutions yet? About half of Americans make them, but by the time February or March rolls around, many have already abandoned their efforts. Overall, it's estimated that 9. Americans fail to achieve the goals they commit to on New Year's Day. For this reason, I propose making a commitment to simply make healthier choices and live better this year. Changing your lifestyle is an ongoing process, and not something you can achieve overnight or even in a few weeks. Rather, it's a lifetime plan that you stick with over the long haul. Are you ready to start fresh in 2. The 1. 0 positive changes that follow are the cr. Give up soda. Obesity, diabetes, heart disease, kidney disease, liver damage, osteoporosis and acid reflux are just some of the health conditions linked to soda consumption. If you're still drinking soda on a regular basis, committing to swapping it for healthier beverages like water, sparkling water and the occasional cup of tea and/or organic black coffee could be one of the most health- promoting decisions of your life. ![]() ![]() When you consume soda your body increases dopamine production, which stimulates the pleasure centers of your brain — a physically identical response to that of heroin, by the way. This explains why so many find it difficult to give up their daily soda fix. It can be done though, and you'll feel better for it. If you struggle with soda or sugar addiction, try Turbo Tapping. Don't make the mistake of switching to . Research shows these actually wreak the same or worse havoc on your metabolism and health as sugar- sweetened sodas.> > > > > Click Here < < < < < 2. Eat an avocado every day. ![]() A ketogenic diet, which calls for minimizing carbohydrates and replacing them with healthy fats, can help in cancer treatment. The Mediterranean Diet . World Peace Newsletter "Front Page" : * Enjoy the here and now. It is a gift called the present. ![]() Avocados are a rich source of monounsaturated fat your body can easily burn for energy. Because they are so rich in healthy fats, avocados also help your body absorb fat- soluble nutrients from other foods. Research. 2 has shown that adding avocado to salad allows your body to absorb three to five times more carotenoids, antioxidants that help protect your body against free radical damage. Avocados also provide close to 2. E and B (including folate). Avocados have a long list of potential health benefits. Besides its anti- inflammatory properties, research suggests it can help improve your lipid profile, protect against liver damage and inhibit oral cancer cells. I personally have two avocados a day as they fit in perfectly with optimizing mitochondrial health.> > > > > Click Here < < < < < 3. Make fermented vegetables with family or friends Fermented foods are potent chelators (detoxifiers) and contain much higher levels of beneficial bacteria than probiotic supplements, making them ideal for optimizing your gut microbiome. In addition to cutting back on sugar and antibiotics, consuming fermented foods will give your gut health a complete overhaul, helping to clear out harmful microbes and promoting the spread of healing, nourishing microorganisms instead. In so doing, fermented foods may help: Prevent obesity and diabetes. ![]() Prevent gut and bowel disorders and related diseases. Lower your risk for cancer. Improve your mood and mental health. Prevent acne and reduce dental plaque that can lead to cavities. Just one- quarter to one- half cup of fermented vegetables per day can have a dramatically beneficial impact on your health. You can even start a new tradition by getting together with friends and family to make big batches of fermented vegetables together.> > > > > Click Here < < < < < 4. Donate blood and test your vitamin D and Omega- 3 levels. These three may be among the most important yet most frequently overlooked health tests out there, and I recommend doing all of them at least once a year. In fact, most adult men and non- menstruating women have damaging levels of iron that, if left untreated, can damage your organs and contribute to cancer, heart disease, diabetes, neurodegenerative diseases and many other disorders. I recommend adults get a serum ferritin test on an annual basis. Ideally, your serum ferritin should be somewhere between 2. L), definitely no higher than 8. L. As a general rule, somewhere between 4. L is the sweet spot for adult men and non- menstruating women. If your iron level is above 8. L, the solution is to donate blood. Once your levels are normal (and you're not a menstruating woman), continue donating blood two to three times a year. Although your local blood bank may not realize this, recent U. ![]() S. All you need is a doctor's order. This is the officially recognized marker of overall D status and is most strongly associated with overall health. An optimal range is between 4. L). As for raising your levels, sensible sun exposure is the ideal way. However, winter and indoor work prevent most people from achieving ideal levels from sunlight alone. In that case, make sure to supplement with vitamin D3 (not synthetic D2), and increase your vitamin K2 as well, either from food or supplementation. They're particularly important for proper cell division and function of cell receptors. Omega- 3 deficiency is thought to be an underlying factor of about 1.
Getting your level tested is the best way to customize your dosage to ensure sufficiency, because requirements for omega- 3 vary depending on your lifestyle, such as your intake of fatty fish and level of physical activity. The test you're looking for is the Omega- 3 Index Test,3 which is commercially available from several labs. Your index should ideally be above 8 percent. If opting for a supplement, krill oil has a number of benefits over fish oil. Get more consistent and regular movement into your life. More than 1. 0,0. In fact, inactivity carries a mortality risk similar to that of smoking. It's important to realize that your body is designed for near- continuous movement during the day. This should be over and above any exercise regimen you may have. In addition, consider a stand- up desk rather than a regular one if you have an office job. Eat more fish. Protein is essential for your health as it's a structural component of enzymes, cellular receptors, signaling molecules and a main building block for muscles and bones. That said, eating excessive amounts of protein could actually be worse than eating too many carbs. Excessive protein can stimulate biochemical pathways that accelerate aging and cancer growth. For optimal health, I believe most adults need about 1 gram of protein per kilogram of lean body mass (not total body weight), or 0. TODAY Parents is the premiere destination for parenting news, advice & community. Find the latest parenting trends and tips for your kids and family on TODAY.com. Juliette the Super Tramp. It took nurse Crocet some time before she. One way to reduce your protein consumption is to trade out some of your beef for fish. Cold- water fish such as Alaskan salmon and sardines also provide healthy fats, including omega- 3. Once you go back before the 1800s, sleep starts to look a lot different. Your ancestors slept in a way that modern sleepers would find bizarre. Just be sure the fish is responsibly harvested, wild- caught and not farmed, and is low in mercury and other pollutants. No matter what type of fish you're considering, look for those that have received Marine Stewardship Council (MSC) certification. This certification assures that every component of the manufacturing process has been scrutinized by MSC and has been independently audited to ensure it meets sustainable standards. Other labels that signify more sustainable products include Fishwise, which identifies how the fish was caught, where it came from and whether the fish is sustainable or environmentally threatened, and the Seafood Safe label, which involves independent testing of fish for contaminants, including mercury and PCBs, and recommendations for consumption based upon the findings. Seafood Watch has a searchable database that can help you find sustainable seafood options, and they even offer a Sustainable Seafood app for your smartphone. Go American grass- fed certified. When buying beef, dairy, poultry and pork, make sure it's grass- fed or pastured in accordance to organic standards. Recent research. 4,5,6 published in the British Journal of Nutrition found clear differences between organic versus conventional milk. Said to be the largest study of its kind, the researchers analyzed 1. Echoing previous studies, the largest difference in nutritional content was its fatty acid composition, certain essential minerals and antioxidants. Organic grass- fed and grass- finished meats are also free of antibiotics and other drugs used in concentrated animal feeding operations (CAFOs). With antibiotic- resistant disease being a major public health hazard, buying organic meats is an important consideration. The Grassfed Exchange has a listing of producers selling organic and grass- fed meats across the U. S., and the Cornucopia Institute's egg report and organic egg scorecard ranks 1. Organic raw dairy sources can be found on Real. Milk. com. Certification by the American Grassfed Association is the highest assurance you can have that the food is authentically raised to the highest standards. Start Peak Fasting One lifestyle factor that appears to be driving not only obesity but also many chronic disease processes is the fact that we eat too frequently. Our ancestors didn't have access to food 2. ![]() If you eat throughout the day and never skip a meal, your body adapts to burning sugar as its primary fuel, which downregulates enzymes that utilize and burn stored fat. In a nutshell, your body was designed to a) run on fat as its primary fuel, and b) cycle through periods of feast and famine. Today, most people do the complete opposite. Intermittent fasting is a term that covers an array of different meal timing schedules. As a general rule, it involves cutting calories in whole or in part, either a couple of days a week, every other day, or even daily. The key is the cycling of feasting/feeding and famine/fasting. By mimicking the eating habits of our ancestors, who did not have access to food around the clock, you restore your body to a more natural state that allows a whole host of biochemical benefits to occur. To make this schedule work, you need to skip either breakfast or dinner. The Mediterranean Diet — A Practical Guide to Shopping, Menu Ideas, and Recipes. May 2. 01. 2 Issue. The Mediterranean Diet — A Practical Guide to Shopping, Menu Ideas, and Recipes. By Sharon Palmer, RDToday’s Dietitian. Vol. 3. 0The evidence on the Mediterranean diet’s health benefits is compelling, but it doesn’t do much good if clients don’t understand how to apply this eating style to their own dinner plates. Today’s Dietitian provides all the resources you need to help clients translate this dietary pattern into a practical method of eating for life. There’s something special about the diets of people who live in the countries along the Mediterranean Sea. In fact, they’ve been the subject of intensive research for more than 5. Ancel Keys first organized his legendary, post- World War II Seven Countries Study, a state- of- the- art research project for its time. The first study to explore associations among diet, risk, and disease across contrasting populations, Keys and his colleagues looked at the health outcomes of nearly 1. United States, Japan, Italy, Greece, the Netherlands, Finland, and then- Yugoslavia. They discovered that men from Crete experienced lower cardiovascular disease rates than their counterparts in other countries—a link researchers attributed to these men’s postwar “poor” diet, which emphasized fruits, vegetables, grains, beans, and fish. In an addendum to the Seven Countries Study, Keys’ research team gave the “low- coronary- risk male” living on the Isle of Crete the following description: He is a shepherd or small farmer, a beekeeper or fisherman, or a tender of olives or vines. He walks to work daily and labors in the soft light of his Greek isle, midst the droning of crickets and the bray of distant donkeys, in the peace of his land. Once a week there is a bit of lamb, naturally spiced from grazing in thyme- filled pastures. Once a week there is chicken. Twice a week there is fish fresh from the sea. Other meals are hot dishes of legumes seasoned with meats and condiments. The main dish is followed by a tangy salad, then by dates, Turkish sweets, nuts, or succulent fresh fruits. A sharp local wine completes this varied and savory cuisine. This living pattern, repeated six days a week, is climaxed by a happy Saturday evening. The ritual family dinner is followed by relaxing fellowship with peers. Festivity builds to a passionate midnight dance under the brilliant moon in the field circle where the grain of the region is winnowed. His is the lowest heart- attack risk, the lowest death rate, and the greatest life expectancy in the Western world. Land of Health Benefits. The nutrition research world spent the next 5. Mediterranean style of eating, which includes increased life span, improved brain function, better eye health, lower risk of certain cancers, decreased risk of heart disease and diabetes, lower levels of blood pressure and LDL cholesterol, protection against Alzheimer’s and Parkinson’s diseases, improved rheumatoid arthritis, better fertility, and a greater chance of delivering a healthier baby. In the European Prospective Investigation Into Cancer and Nutrition cohort study, published April 2. Archives of Internal Medicine, higher adherence to the Mediterranean diet was linked with a 2. Research on other health benefits is mounting. There’s growing evidence linking the Mediterranean diet to weight control,” Mozaffarian adds. A major factor behind the benefits of this diet may be its influence on inflammation and oxidative stress, which is at the root of chronic disease. The diet also is relatively high in total fat, but more than one- half of the fat comes from monounsaturated fats; the saturated fat levels are low. In addition, the dietary pattern’s high intake of whole plant foods boosts fiber, mineral, vitamin, and phytochemical levels. Researchers from Italy’s National Institute for Food and Nutrition Research studied the diets of 1. Mediterranean diet. They found that those with greater adherence had higher levels of circulating carotenoids, as well as vitamin A and vitamin E; improved levels of endogenous antioxidants, and higher levels of anti- inflammatory biomarkers. The researchers concluded in a November 2. Nutrition Journal that the Mediterranean dietary pattern is associated with significant amelioration of multiple risk factors, including a better cardiovascular risk profile, reduced oxidative stress, and inflammation modulation. Portrait of a Healthful Diet. The beauty of the Mediterranean diet is that it’s based on an entire dietary pattern, not particular foods and nutrients. And there are benefits from what they’re not eating, such as highly processed and refined carbohydrates, processed meats, trans fats in processed foods, and sugar- sweetened beverages.” Here are several features of the Mediterranean diet that have been identified. Including these plant foods that are high in vitamins, minerals, energy, antioxidants, and fiber promotes optimal health and weight control. The majority of grains are consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly. Olives are eaten whole, used in cooking, and used for flavoring dishes. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables. These whole foods not only provide healthful fats, protein, and fiber to the diet, they infuse flavor and texture into dishes. Adding flavors and aroma to foods, these plant seasonings reduce the need for added salt as well as boost health- promoting antioxidants in the diet. In low to moderate amounts, cheese and yogurt may be important for bone and heart health. Omega- 3–rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently. Good sources of high- quality protein, eggs are used in place of meat in traditional dishes. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently. Up to one 5- oz glass of wine per day for women and up to two 5- oz glasses for men is considered moderate. Essential for life and proper hydration, adequate water intake makes a positive contribution to health, well- being, and energy levels. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation. From strenuous exercise such as running to leisurely activities such as walking and housework, activity is included daily. Food, drinks, and meals are enjoyed and savored among family and friends. Transporting This Diet Around the World. It’s clear that people around the world can benefit from adopting the principles of the Mediterranean diet. They may follow a traditional diet from a specific region, but the overall dietary pattern can be assimilated elsewhere. Mozaffarian reports that benefits have been found when other populations follow the diet. To bring the Mediterranean diet home to your clients and patients, “RDs need to first understand the entirety of the Mediterranean lifestyle so they can put eating, activity, and family in the right balance,” says Connie Diekman, MEd, RD, LD, FADA, director of university nutrition at Washington University in St Louis, past president of the Academy of Nutrition and Dietetics, and author of The Everything Mediterranean Diet Book. And finally, they need to help clients . Chef David Shalleck, founder of VOLOCHEF Culinary Solutions, a culinary production company, and author of the culinary travel memoir Mediterranean Summer, wants to believe that Mediterranean cooking is within everyone’s reach “because it’s so simple. Perhaps barriers to technique are merely ambivalence for success in the kitchen or that the concept of cooking is daunting. Under a halo of goodness, incorporating the idea of Mediterranean cooking is easy. As this pertains to technique, it’s only a matter of great . Often, vegetables are saut. Shalleck says fish frequently is cooked using a “slow and moist heat method, like simmering in some sort of flavored liquid or sauce; baking with aromatics, extra- virgin olive oil, a splash of dry white wine, or fresh lemon juice; and of course, there’s grilling and griddling too.” Thankfully, more and more culinary resources are available for people who want to learn how to incorporate a Mediterranean cooking style into their kitchens. Oldways, a nonprofit organization dedicated to educating people about healthful, traditional diets such as the Mediterranean diet, has developed many resources to help teach people about a Mediterranean culinary style. Shalleck suggests people “sign up to receive the Oldways Mediterranean Foods Alliance newsletter . Strategies for Success. Wondering how you can best promote the Mediterranean diet? Our experts contributed their top 1. Boost fruits and veggies. Diekman suggests that the first place people can start is by adding more fruits and veggies to their current recipes. Add fruits to cereal, snack on dried fruit and nuts, top fish with fruit chutneys, or add it to salads.” 2. Of course, making the switch to olive oil as your primary cooking oil is an easy fix, but Diekman suggests clients reserve extra- virgin olive oil for salad dressings, due to its strong flavor and volatile nature, and use a more stable oil, such as canola oil, for baking. And remember to go easy on the olive oil; each tablespoonful contains 1. Choose seafood more often. The Mediterranean countries, perched on the sea, enjoy a bounty of local fish, which is why it’s a significant part of their traditional diet. You can do the same thing at home by choosing fish and seafood available in your own region.
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