The Truth:

Myth: Gluten-Free diets can help you shed pounds. 

Truth: Eliminate gluten and you may actually put on pounds.  "A gluten-free diet includes breads, pastas and cereals mostly made from simple carbs, and those can easily lead to weight gain" says emotional-eating researcher Alice Green.  Your best option if you don't have gluten intolerance, eat whole-grain breads, pastas and cereals. Their fiber will help you feel fuller longer. 

 

Eat for a Longer Life:

An older adult who consumes a diet rich in vegetables, fruit, whole grains, low- fat dairy products, poultry and fish may benefit from a lower mortality risk.  The two top causes of death and the planet - cancer and heart disease - are profoundly impacted by diet.  In fact the Journal of American Dietetic Association examined connections between eating patterns and mortality and found that diets favoring fruit, whole grains, poultry, fish and vegetables were associated with reduced mortality.  

-Cleaning Eating, April/May 2011, Amy Anderson,PhD, from the University of Maryland's Department of Nutrition and Food Science.

 

Basic Guidelines for Good Eating Habits:

We know you know how to live a healthy lifestyle, but its always nice to have a reminder every once in a while.  I for one am in no hurry to give up my morning cup of coffee or cheese, but remember everything in moderation. 

 Include in the diet a wide variety of fresh fruits and vegetables, dark leafy greens, whole grain cereal     and breads, vegetable proteins from sources such as dry beans and peas, sprouted lentils and other legumes, tofu, nuts and seeds, soybean milk, etc. 

Reduce the intake of salt, sugars, visible fats and oils.

Drink plenty of water on arising and between meals. 

Eat a substantial breakfast in the morning. 

Avoid eating just before going to bed. 

Take time to eat and enjoy mealtime. 

Get a good nights sleep. 

Take time for a brisk walk after meals. 

-Ten Talents

 

Hoboken Boot Camps, We got you Covered!

The American Heart Association and the American College of Sports Medicine recommend that all healthy adults do 8 to 10 strength training exercises at least twice a week that incorporate all six of the muscle groups. 

- chest, shoulders, arms, back, abdomen, and legs.

 

Beet on This...

Beets are quite amazing. They have been used for medicinal purposes since ancient times.  According to the Dietary Wellness book...Beets are full of calcium, phosphorus, sodium, potassium, iron, and magnesium.  They aid liver function (perfect for those of you who celebrated a bit to much in Hoboken on Saturday) and digestion.  Beets build red blood cells, and also provide aid for the gall bladder.

You can add a few beets to your juice if you own a juicer, or for a side dish, cut up a few and bake with some sage and honey. However when Beets are cooked most of the vitamins A, B-complex, and C are lost.

 

The Beauty of Cucumbers

 Not only do they make spa brochures look delightful but cucumbers have a lot of health benefits. Cucumbers promote urination, are good for the spleen, stomach, and large intestine.  Cucumbers are also good for acne and work as a blood cleanser.  You can can also apply a cucumber directly to burns for relief from too much time spent in the sun. (wishful dreaming)

Slice up a cucumber and add it to your water with some lemon. 

Please Note: The author is  not a Nutritionist or a Doctor. These statements are of the author's own personal education and are not approved by the FDA.

 
Looking for a great way to start your day?

First thing in the morning, before your coffee or tea.  Squeeze a half lemon into a cup, dilute with a little warm water.  Maybe half a cup or so.  Sprinkle some cayenne pepper into the lemon and warm water. Give it a few spins with a spoon and drink.  Cayenne is great for circulation within the body and the lemon will help cleanse the bloodstream.  Why should you do this in the morning?  When you first wake up your body is empty (unless you snack in the middle of the night) and the lemon and cayenne will act faster and work better with your body on an empty stomach.  It’s also a great jolt to your morning.

 

Garlic 

Scientists have known for decades that garlic helps boost cardiovascular health, but an animal study published in the journal of Agricultural and Food Chemistry found that freshly crushed garlic is superior to dried garlic for strengthening and protecting the heart. But don't cook your garlic immediately after mincing it - letting just chopped garlic stand for 10 minutes may help preserve its phytonutrients (allicin, in particular) during cooking.

-Cleaning Eating, November/December 2010 

Whole Grains and Belly Fat

People who eat more whole grains have less visceral belly fat, the kind that's linked to a higher risk of heart disease and diabetes.  Scientists measured both subcutaneous (below the skin) fat and teh deeper layer of visceral fat in more than 2,800 middleaged participants in the Framingham Heart Study.  People who reported eating at least three servings of whole grains a day had 10 percent less visceral fat than those who said they ate less than a serving per week. 

However, whole grains were not linked to less visceral fat in people who also consumed at least four servings of refined grains a day.  Whole grain eaters also had smaller waist sizes than refined grain eaters. 

What to do: Replace refined grains with whole grains.  The Framingham participants got most of their whole grains from bread, ready-to-eat breakfast cereals, oatmeal, popcorn, and brown rice.  pasta, English muffins, white bread, pizza, and white rice were the major sources of refined grains.

-Nutrition Action, Health Letter.  Center for Science in the Public Interest.