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Susan 7 days ago
Considering going on a weight loss diet? With the bounty of weight loss programs available, some new information has surfaced about the composition of weight loss diets and mood. Researchers in Australia recently conducted a study to evaluate the effect dietary composition had on mood and behavior. One hundred six overweight/obese individuals whose average age was 50 were studied for a year. Participants were divided into two groups: 55 consumed a low carb high fat diet (4% carbohydrate, 35% protein, and 61% fat with 20% being saturated); 51 consumed a high carb low fat diet (46% carbohydrate, 24% protein, 30% fat, and 8% being saturated). During the study, measurements included cognition, mood, anger-hostility, and depression. In the first two months, both groups lost weight (~ 30 lbs.) and experienced an increase in mood. No real secret there, eh? The researchers noted that both groups followed a specific regimen which included counseling. However, as time progressed, ...
Susan 15 days ago
In Osteoporosis Part I, we reviewed basic information regarding some of the causes of the condition. A few factors contributing to preserving bone health included exercise, calcium and Vitamin D. While calcium and Vitamin D are key players in the maintenance of our bones, a few additional compounds included in the mix are Vitamin K, magnesium, phosphorus and iron. They all play a part in the structure and maintenance of our bones. Vitamin K comes in two forms, K1 and K2. K1 is the form which is involved in normal blood clotting. K2 is the more potent of the two and plays a role in maintaining bone metabolism. Another role K2 plays is in circulatory health. It assists in protecting arteries from calcification (plaque build- up). Sources of K1 include green leafy vegetables and plant oils, such as soybean and canola. K2 can be found in fermented soybeans (natto), dairy products, and egg yolks. The current recommended daily allowance (RDA) for Vitamin K is 120 i.u. for men and 90 ...
Susan 22 days ago
Osteoporosis is a condition that can cause bones to thin and become weak. While osteoporosis can occur at any age, it is more common in those over age 50. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, osteoporosis is a major health threat for over 44 million Americans, 68 percent of which are women. The majority of individuals affected by osteoporosis are women. Some experts believe women may have a greater risk of developing osteoporosis due to their bones being lighter and less dense. The hormonal changes of menopause (a reduction in estrogen, which normally helps preserve calcium in the bones) may also cause an acceleration of the process. Men are also susceptible. One out or every two women and one out of every four men will have an osteoporosis related fracture in their lifetime. Risk factors for osteoporosis include : Being thin or having a small frame Consuming a diet low in calcium Physical inactivity Overactive thyroid Kidney ...
Susan 22 days ago
Serve this quiche with a fruit or vegetable salad and some hearty whole grain bread as pictured. Individual portions can also be frozen for an easy to grab and heat meal. Spinach and Sundried Tomato Quiche Serves 6 1 9-inch unbaked deep dish pie shell, thawed ½ c. thawed and drained frozen chopped spinach ¼ c. chopped sundried tomatoes (hydrated if necessary)* *Rehydrate tomatoes according to package directions if too dry to work with 2 ounces grated parmesan or asiago cheese 3 large eggs 1 c. Land O’Lakes fat free half and half ½ c. light sour cream ¼ tsp. black pepper ¼ tsp. salt ¼ tsp. turmeric 2 tsp. dried basil 2 tsp. dried rosemary Preheat oven to 350°F. With fork, poke a few sets of holes in pie crust bottom and sides. Spread spinach and chopped sundried tomatoes over bottom of pie crust. Sprinkle half of the cheese on top of vegetable mixture. In large bowl, beat eggs. Beat in half and half and sour cream until well blended. Add spices and herbs. Pour mixture into pie ...Susan 36 days ago
The American Heart Association, American Dietetic Association, and National Heart, Lung and Blood Institute encourage everyone to know their numbers. These numbers include total cholesterol, LDL (low density) cholesterol, HDL (high density) cholesterol, and triglycerides. LDL cholesterol is the cholesterol that tends to stick to the walls of the arteries and form plaque. HDL cholesterol is the cholesterol that helps carry cholesterol out of your body. Triglycerides are a form of fat found in our bodies and in foods. If your healthcare practitioner informs you that you have elevated blood lipids, here are a few tips that may help. Eat more soluble fiber. Soluble fiber can be found in beans, legumes, barley, dried plums, figs, broccoli, berries, citrus, and oats, apples, pears, carrots, and psyllium. Consume omega fatty rich fish, such as salmon, tuna, sardines, and mackerel. If you do not consume fish, ask your healthcare practitioner about omega fatty acid supplements. If you ...
