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Better Nutrition

Coronavirus: how to keep your gut microbiome healthy to fight COVID-19

When it comes to fighting coronavirus, you already know that handwashing and avoiding those who may be sick are key precautions. But experts say that boosting your immune system may also give you an edge in fending off viruses and staying healthy through this sensitive time.  Gut (stomach) bacteria produce many beneficial chemicals and also activate vitamin A in food, which helps to regulate the immune system.  Eating a wide range of plant-based foods, which are high in fiber, and limiting ultra-processed foods including ALL junk food, has been shown to improve immunity. 
EAT:  plenty of fruit, vegetables, nuts, seeds and whole grains; healthy fats like high-quality extra virgin olive oil; and lean meat or fish.
AVOID:  alcohol, salt, sweets and sugary drinks, and artificial sweeteners or other additives.Here are
 
15 Powerful Foods You Need to Eat for Better Immunity:
1. Yogurt
Live yogurt is an excellent source of  probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast. 
2. Kefir
This is a probiotic yogurt drink is made by fermenting milk and is packed with good bacteria. 
3. Miso
Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes.
4. Sauerkraut
This is finely chopped cabbage that has been fermented. This great source of probiotics, fibre and vitamins 
5. Kimchi
This Korean speciality of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fibre. 
6. Sourdough
Made by fermenting the dough, it’s more digestible than regular bread and its energy releases slowly.
7. Almonds
These have good probiotic properties, which means they are a treat for your gut bacteria – high in fibre, and full of fatty acids and polyphenols. 
8. Olive oil
Gut bacteria and microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. 
9. Kombucha
This is a fermented tea drink full of probiotic good bacteria. 
10. Peas
Gut bacteria need fibre to flourish, peas are full of soluble and insoluble fibre to help keep your system in balance. 
11. Brussels sprouts
They contain the kinds of fibre that good bacteria like and sulphur compounds which help combat unhealthy bacteria.
12. Bananas
Full of the kind of fibre that good bacteria enjoy. They also contain healthy minerals.
13. Roquefort cheese
Live, runny, smelly French cheese will give your gut bacteria a boost – it is believed that other properties help preserve some bacteria during digestion.
14. Garlic
Garlic, with its antibacterial and antifungal properties, can help keep “bad” gut bacteria under control and help balance yeast in the gut. The properties within garlic act as a fuel source to allow the bacteria to do their job better which overall improves gut function.
15. Ginger
Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut. 
 

What Is a Plant-Based Diet?                                       Pros and Cons

fruit and vegetable snack board

A plant-based diet is one that focuses on plants, such as fruits, vegetables, tubers, seeds, legumes, and grains. People on plant-based diets typically avoid beef, poultry, fish, eggs, and dairy, or eat them only in small quantities.  There is no official set of rules for how to follow a plant-based diet and there are several different varieties of eating plans. Vegetarian, vegan, raw food, Flexitarianpescatarian, Fruitarian, Engine 2 diet, and Mediterranean diets all fall under the plant-based diet umbrella, even though some may allow for small portions of fish, poultry, or dairy.  A 2018 study in the journal Clinical Cardiology found a plant-based diet reduces risk factors for cardiovascular disease, while a 2016 review of 42 meta-analyses found a significant association between increased consumption of red meat and cancer, especially with colorectal, lung, esophageal, and gastric malignancies.  To learn more about the pros and cons of a plant based diet click here.

Note: By clicking on any links on this page you will be redirected away from the TrustWellness website

 

Myths and Misconceptions About Nutrition

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.  

>>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.  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 This Year's Nutrition Resolutions

 

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.  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.   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.

 

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.  The best sources are yogurts, kefir, kimchi, sauerkraut, miso, and tempeh. Learn more about pre and probiotics here.

 

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.

Resources: http://www.olsonnd.com/five-reasons-you-must-avoid-sugar/                                                                                                                     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 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, 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.

 

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 (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.  Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.  And remember, more than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.

 

 

 
 
25 Best Foods to Eat for Muscle Definition and Toning: Steak isn't the only food you should stock up on.  These superfoods will help you get cut, and fast!  Click here: https://www.eatthis.com/best-foods-to-eat-for-muscle-definition/https://www.eatthis.com/best-foods-to-eat-for-muscle-definition/