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Better Nutrition

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Common sense is surprisingly rare in nutrition.  There are many myths and misconceptions about nutrition that should be common sense (but clearly aren’t).  Here are a few:

Meat Does Not Rot in Your Colon 

It is completely false that meat rots in the colon.  The human body is well equipped to digest and absorb all the important nutrients found in meat.  The protein gets broken down in the stomach by stomach acids, then the rest of it gets broken down in the small intestine by powerful digestive enzymes.  All the fats, proteins and nutrients are then moved past the digestive wall and into the body. There is simply nothing left to "rot" in the colon.

Eggs Are Among The Healthiest Foods You Can Eat

Eggs were unfairly demonized because the yolks are high in cholesterol.  However, studies show that cholesterol from eggs doesn't raise blood cholesterol in the majority of people. New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals (6).  The truth is, eggs are among the healthiest and most nutritious foods you can eat.

Sugary Drinks Are The Most Fattening Aspect of The Modern Diet

Added sugar is a disaster, and getting it in liquid form is even worse.  The problem with liquid sugar, is that your brain doesn't compensate for the calories by eating less of other foods (7).  In other words, these calories don't get "registered" by the brain, making you eat more calories overall (8).  Of all the junk foods, sugar-sweetened beverages are the MOST fattening of all!

 

For more nutrition clarifications click here

 

50 Healthy Food Swaps:  Smart substitutions that will help you look better, feel better and slim down, too!                                                                                 

Breakfast

Instead of Cinnamon raisin bagel
TRY 2 mini–cinnamon raisin bagels
Why Trading volume for quantity makes you feel like you're eating more, so you'll never even notice that you've nixed 181 calories.

Instead of Nonfat strawberry yogurt
TRY Nonfat Greek yogurt with sliced fresh strawberries
Why Creamy Greek-style yogurt has nearly twice the protein of traditional yogurt; fresh berries add antioxidants.

 

Lunch

Instead of Smoked turkey and Cheddar on a baguette
TRY Natural sliced turkey with roasted peppers on a whole-wheat baguette
Why You'll banish cancer-causing compounds found in smoked foods and add protective antioxidants.

Instead of Chicken salad sandwich made with regular mayo
TRY Tuna salad sandwich made with canola oil mayonnaise
Why You'll get a double dose of heart-healthy omega-3 fats.

 

Dinner

Instead of Chicken cutlets sautéed in corn oil with a side of roasted potatoes
TRY Chicken cutlets sautéed in canola oil with roasted cauliflower
Why Canola oil provides more omega-3s than most other cooking oils, and cauliflower is loaded with phytochemicals that protect against carcinogens.

Instead of Steak fajitas with flour tortillas
TRY Shrimp fajitas with corn tortillas
Why You'll save 400 calories and 22 fat grams, and trade saturated fat for heart-smart omega-3s.

 

Click here for more healthy food swaps

Healthy Eating Tips for Keeping Your New Year's Resolutions                                      1. 1. Reduce your sugar intake, little by little. Why? 

-It doesn’t exist in nature. Sugar is a highly concentrated food. Your body is designed to get its sugars slowly from the complex foods we eat; it is not designed to handle the high amount of sugar that enters it every time you gulp down a soda.

-Sugar is addicting: What most people don’t know is just how serious that addiction is. When scientists study animals that are addicted to sugar, they find that their brains look very similar to other addicts (such as smokers, alcoholics and even heavy drug users). People crave sugar just as addicts crave their drugs. We also binge on sugar, use sugar to change our moods, and many other addictive responses.                                                                                                                                                                                             -Weight Gain: sugar will cause you to gain weight. And this is not only because sugar contains calories, but because sugar is unique and your body handles it differently than other foods. This is especially true of the most harmful sugar of all: High Fructose Corn Syrup. Your body will turn the fructose in High Fructose Corn Syrup into fat much easier than any other food.                                              -Harmful to blood vessels: Sugar destroys blood vessels. You can see the evidence for this in diabetics where blood vessel damage is responsible for all the common diseases that diabetics have, including heart disease, stroke, loss of vision, numbness and tingling of the legs, and the sometimes need for amputation. While you might think you are safe if you don’t already have diabetes, research now suggests that over 30 percent of people will get diabetes some time in their lives. And research suggests that your chances of either having diabetes or metabolic syndrome (a pre-diabetic state) are around 50 percent. Even if you escape one of those diseases, sugar still harms blood vessels. This means if you don’t die from an accident, your chances of dying from the result of sugar’s destruction is high. Remember that heart disease is the number one killer in the United States.  Resource: http://www.olsonnd.com/five-reasons-you-must-avoid-sugar/  

2. Incorporate more probiotics and prebiotics into your diet.  Why? 

Prebiotics are natural, non-digestible food components that are linked to promoting the growth of beneficial bacteria in your gut. The best choices are: bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat breads. Probiotics are active cultures that help change or repopulate intestinal bacteria to balance gut flora. Consuming probiotics may boost immunity and improve overall GI health and the best sources are yogurts, kefir, kimchi, sauerkraut, miso, and tempeh. Having a combination of prebiotics and probiotics in our diets can be a very powerful step to improving our overall health.

3. Prepare your food.  Why?

Having your meals on hand during the day means you don’t have to go to the local cafe for food. This not only saves you time, but also your waistline. You have full control over the portions and ingredients. Another major advantage of planning and prepping your meals: saving money. Skip the $15 a day you spend on a salad covered in croutons and unknown dressing, and you’ll pocket $75 a week.  Resource:  https://www.organizeyourselfskinny.com/2014/10/17/how-to-prep-food-for-the-week-in-1-afternoon/

For more tips go to: https://www.self.com/story/new-years-resolution-ideas-healthy-eating

 

About Cholesterol

Cholesterol is a waxy substance. It’s not “bad”: your body needs it to build cells. But too much can be a problem.

Cholesterol is a soft, fat-like substance found in the bloodstream and in all your body's cells. Your body makes all the cholesterol it needs. Low-density lipoprotein (LDL or 'bad') cholesterol can join with fats and other substances to build up in the inner walls of your arteries. The arteries can become clogged and narrow, and blood flow is reduced. High-density lipoprotein (HDL or 'good') carries harmful cholesterol away from the arteries and helps protect you from heart attack and stroke.

 

Cholesterol comes from two sources. Your body (specifically your liver) makes all the cholesterol you need. The rest you get from foods from animals. For example, meat, poultry and full-fat dairy products contain cholesterol (called dietary cholesterol). More importantly, these foods are high in saturated and trans fat. That’s a problem because these fats cause your liver to make more cholesterol than it otherwise would. For some people, this added production means they go from a normal cholesterol level to one that’s unhealthy.                                                                                                                                                                                                                                 Learn more about cholesterol here: http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp#.Wm9Ra0-WzDB


12 Foods that Lower Cholesterol 

Avocados, red grapes, fresh garlic, chocolate, oatmeal, fresh black tea, nuts, tumeric, lentils, olive oil, flaxseed, and egg plant to name     a few.  Learn more about these and other foods you can eat to lower your cholesterol here.

 

Sodium

What happens to my body if I eat too much sodium?

In most people, the kidneys have trouble keeping up with the excess sodium in the bloodstream. As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream. Increased blood volume means more work for the heart and more pressure on blood vessels. Over time, the extra work and pressure can stiffen blood vessels, leading to high blood pressure, heart attack, and stroke. It can also lead to heart failure. There is also some evidence that too much salt can damage the heart, aorta, and kidneys without increasing blood pressure, and that it may be bad for bones, too.  Resource: https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/

How much sodium should/can I consume each day?

The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults. Because the average American’s sodium intake is so excessive, even cutting back to no more than 2,400 milligrams a day will significantly improve blood pressure and heart health. More than 75 percent of the sodium Americans eat comes from some processed, prepackaged and restaurant foods – not from the salt shaker. 

Resource: https://sodiumbreakup.heart.org/how_much_sodium_should_i_eat

Shaking the salt habit to lower high blood pressure

Learn about salt vs. sodium, sodium sources, shopping and cooking, seasoning alternatives, when dining out, and more....
 

NUTRITION INTUITION TRIVIA CHALLENGE ????????

Week 1 Answers

  1. What is Nutrition? a: how food affects the body b: How food smells c: how food tastes

Answer:  a) Good nutrition is much more than something to fill your stomach -- what you eat can affect your health, energy, and well-being in so many ways.

The most important feature of a good diet is variety. We all know variety is the spice of life, but did you realize that unless you eat a wide variety of foods, you may be missing out on important vitamins, minerals, and other nutrients? Eating the right mix of vitamins and minerals will help you feel and look your best at any age.                                                                                                 Learn more here>>https://study.com/academy/lesson/what-is-nutrition.html

  1. What are Macronutrients? a: Proteins, fats, vitamins b: proteins, vitamins, carbohydrates   c: protein, fats, carbohydrates

Answer:  c)  There are three macronutrients required by humans: carbohydrates (sugar), lipids (fats), and proteins. Each of these macronutrients provides energy in the form of calories. For example:

  1. T or F: Proteins are required for the structure, function, and regulation of the body's tissues and organs?

Answer:  T) Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.  Learn more here>>https://ghr.nlm.nih.gov/primer/howgeneswork/protein

  1. T or F: The average sedentary woman or man should consume .36 grams of protein per pound of body weight to maintain their weight each day?

Answer: T)   Few nutrients are as important as protein. If you don't get enough through your diet, your health and body composition suffer.  However, there are vastly different opinions on how much protein people actually need.  Most official nutrition organizations recommend a fairly modest protein intake.  The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.  Learn more here>>https://www.healthline.com/nutrition/how-much-protein-per-day

     

     5.  Carbohydrates provide the body? a: energy b: protection against disease c: both a and b

Answer: both a and b) Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease, according to the Mayo Clinic.         Learn more here>>https://www.healthline.com/health/food-nutrition/six-essential-nutrients#carbs

 

     6.  Carbohydrates should make up what percentage of your daily calories?     a: 45-65 b: 60-70  c: 75

Answer: a) Carbohydrates should make up 45 to 65 percent of your total daily calories, according to the Dietary Guidelines for Americans.  Learn more here>> https://www.healthline.com/health/food-nutrition/six-essential-nutrients#carbs

  1. A standard low-fat diet contains what percentage of calories from fat?  a: 5-10 b: 11-15  c: 20-35

Answer: c)  The American Heart Association suggests that healthy adults limit dietary fat to no more than 20 to 35 percent of total daily calories.

To figure out how many fat grams or calories that means for you, start with the number of calories you normally eat or want to eat a day. Multiply that number by the recommended percentages to get the range of fat calories you can eat each day.

Here's an example for total fat based on a 2,000-calorie-a-day diet.