Tag: nuts

Health Tip of The Day ~ What are the Best Foods to Fight Inflamation

Foods That t Exert Powerful Antioxidant and Anti-Inflammation in the Body

 

Berries – WHY? Berries are loaded with anthocyanins and antioxidants, which stop free radicals from creating inflammation.

Olive Oil ~ WHY? Olive oil is unique in that it contains oleocanthal, an anti-inflammatory compound.

Leafy Greens ~ WHY? Leafy greens are associated with some of the strongest anti-inflammatory research and are loaded with anti-inflammatory compounds.

Spices ~ WHY? Most fragrant spices exert small anti-inflammatory effects, particularly for arthritis, joint pain, and swelling.

Nuts & Seeds ~ WHY? Their fat and protein make them an ideal anti-inflammatory snack that promotes blood sugar regulation and insulin sensitivity.

Fermented Foods ~ WHY? Active, live cultures of beneficial bacteria promote gut health and prevent new inflammation.

Cold Water Fish ~ WHY? The omega-3 fatty acids found in fish (DHA and EPA) not only suppress inflammation but also encourage synthesis of anti-inflammatory compounds.

Cruciferous Vegetables ~ WHY? This veggie family contains powerful sulfur compounds that exert protective anti-inflammatory effects, which may play a particular role in halting or preventing cancer.

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Today’s Health Tip ~ Nuts Have Multiple Health Benefits

Nuts Provide Many Health Benefits

Nuts provide numerous health advantages. They lower the number of low-density lipoproteins (LDL) cholesterol and triglycerides, which improves heart health. Research referenced by the Mayo Clinic also suggests nuts can improve the lining of arteries, reduce inflammation linked to heart disease and reduce the risk of developing blood clots. 

Research from Harvard University also found that those who eat a healthy amount of nuts every day live longer, healthier lives than those who didn’t eat nuts. Now, research also indicates that nuts can help slow age-related cognitive decline.

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Today’s Health Tip ~ What Are Smart Foods for Quick Nutrition?

Smart Foods for Quick Nutrition

Some foods can give your brain or health a boost. Weave them into your day, beginning with a good breakfast of oatmeal with blueberries. Try ending it with a dinner of salmon and vegetables.

Healthy Nutritious Snacks

Healthy grab-and-go snacks include:

    • Fruit
    • Nuts
    • Granola bars

Healthy Food Substitutions

Try to substitute unhealthy food with healthier food. You won’t go without, but you will be eating something to help boost your brain.

Instead of This Try This
Refined grains (white bread, white rice) Whole grains (whole grain bread, brown rice)
Fried food (french fries, fried chicken) Grilled or baked foods (baked potato, grilled chicken)
Baked goods, sweets, specialty desserts Fruit
Whole milk Low-fat or skim milk, soy milk
Sugar-sweetened drinks Water or seltzer

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Today’s Health Tip ~ Foods That Will Boost Your Mood

Are there any healthy foods that can improve mood?

Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies. Certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are 9 healthy foods that may boost your mood.

  1. Fatty fish like salmon
  2. Dark chocolate
  3. Fermented foods
  4. Bananas
  5. Oats
  6. Berries
  7. Nuts and seeds
  8. Coffee
  9. Beans and lentils

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Today’s Health Tip ~ What Foods Should You Eat Daily or Often?

Most Important Foods to Eat Often for Good Health

  1. Salmon. This oily fish, known for its bright pink color, is rich not only in healthy protein but also in omega-3 fatty acids, which benefit both your heart and your brain. It also provides you with bone-building vitamin D. Still, serving up salmon every day would be a stretch for most people. Aim instead to eat it at least once a week to reap the health benefits, says Fung.
  2. Brussels sprouts. These crunchy little green balls, which look like mini-cabbages, are nutrient-dense and low in calories — only 28 in half a cup. They offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate. Like other cruciferous vegetables, Brussels sprouts feature bioactive compounds, such as antioxidants, which are chemicals that help prevent cell damage inside your body. . . . You can reduce the bitterness of Brussels sprouts by roasting them with a spritz of olive oil. Add some chopped nuts to the top for a little extra crunch and flavor (as well as extra benefits; see below).
  3. Blueberries. These dark-colored little berries are high in antioxidants, particularly vitamin C, says Fung. Weighing in at 56 calories for 100 grams, blueberries also offer up a good dose of vitamin A and fiber. While most grocery stores will stock blueberries year-round, feel free to substitute another dark-colored fruit — like pomegranates or cherries — if blueberries aren’t in season. Or for some variety, swirl up some frozen blueberries, which taste good at any time of year, with plain yogurt (see below) to make a smoothie.
  4. Nuts. Crunchy and satisfying, nuts not only are filling but also provide an infusion of healthy oils, protein, and vitamin E. Choose any type of nuts: almonds, walnuts, even peanuts (technically a legume), or grab a handful of mixed nuts. Just make sure they’re unsalted.. But keep in mind these are a high-calorie treat. Depending on the type of nut you choose, an ounce can ring in at 200 calories or more — so limit daily intake to a sprinkling to get the benefits without packing on any extra pounds.
  5. Plain yogurt. This creamy treat gives you a dose of probiotics, which are healthy bacteria that help keep your gut working properly and contribute to better overall health. Yogurt is a nutrient-rich food that fuels your body with protein, calcium, magnesium, vitamin B12, and some key fatty acids that your body needs to stay healthy. And if you choose a high-protein yogurt, it can keep you feeling full, which may help you trim your waistline. . . . Plain yogurt too tart? Toss in some blueberries for added sweetness, says Fung, or add nuts for some crunch.

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Today’s Health Tip ~ What Foods Reduce Inflammation?

Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator.  By following an anti-inflammatory diet you can fight off inflammation for good.

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

    • tomatoes
    • olive oil
    • green leafy vegetables, such as spinach, kale, and collards
    • nuts like almonds and walnuts
    • fatty fish like salmon, mackerel, tuna, and sardines
    • fruits such as strawberries, blueberries, cherries, and oranges

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