Stroke Prevention: 0 Trans Fat Food

In a recent article from New York Times we learned that a mere 2 percent increase in calories from trans fats can raise the risk of coronary heart disease by as much as 29 percent. Substituting a healthy fat like extra-virgin olive oil or canola oil for those containing trans fats could prevent 30,000 to 100,000 premature deaths a year, the American Medical Association concluded in 2013.

no trans fat

 There are several ways you can minimize trans fats in your diet. The first and simplest is: read labels! and if it doesn’t have one, like fruits and veggies, surely is best for you
Another way is using canola or olive oil in place of oils with trans fats, and decreasing the amount of processed foods in your diet.

Colorfull Bell Peppers

Since we are still in Vision Health Month, we cannot avoid to mention Bell peppers.

But, did you know?

A green bell pepper is just an unripe yellow pepper, which is just an unripe red pepper (though some varieties ripen to yellow, not red).

Benefits? yes! plenty:

Whatever to color they have they all have many nutrients that are good for you, Vitamin C, B6, Capsaicin, and certain enzymes. One of those, lutein, protect the eyes from cataracts and macular degeneration later in life.

 

bell peppers benefits

Now, How do I eat them?

Ideally raw, you keep lutein and all the vitamins undamaged. If you rather cook them try to chose a light sautee in a pan, until they are somewhat crispy still.

To find a list of worth trying recipes click here and enjoy! at least, ideally, twice a week.

 

 

Weekend ahead, you running? meditating? or both!?

running meditation

 

For all those out there that love to run this feels like the perfect time to do it. Perfect temperature and sunny. Running fairly long distances can play tricks on your mind. After a few miles the mind/body fight starts: “cannot keep going”, “legs hurt”, “there is a big hill coming up, better stop” and countless of other negative thoughts may come up.

There is a different strategy worth trying: Running Meditation. You can read a full article on this here.

Meditation is not sitting still, it is all about being aware. You can bring that awareness to your running. Whether you decide to listen to the stomp of your feet on the ground, your heavy breathing rhythm it is all about being aware. At the beginning it can be hard to maintain this awareness for long period of time, I would suggest start for 2-3 mins at a time, until it becomes a habit, an awareness that starts immediately after a few steps, after a negative thought

Happy exercising!

 

Cholesterol: Simple Explanation in a Short Video

cholesterol

 

We commonly come across people wondering about Cholesterol, those who try to avoid it by all means, those who don’t however everybody wants to know where comes from, why we need some. We are going to talk about meals, foods that contain cholesterol later one, but….what is really cholesterol?

This short video about what really is cholesterol will answer that question.

 

 

A Healthy Oil to prevent Alzheimer’s Disease

With a rich and strong flavour, Olive oil has its fans and some hates.In one study, scientists at the University of Louisiana College of Pharmacy tested a component of olive oil called oleocanthal on the brains of mice that had been bred to develop a disease resembling Alzheimer’s in people. The substance, they found, appears to help speed up the removal of beta-amyloid, the toxic protein that builds up in the brains of Alzheimer’s victims, forming gummy plaques. Oleocanthal is present in olive oil.

German researchers recruited 120 healthy volunteers and had them eat yogurt every day for three months. Unknowingly, some ate yogurt laced with butter, lard, olive oil or canola oil, another heart-healthy fat. They found that unlike the other groups, those eating the yogurt containing olive oil tended to eat fewer calories the rest of the day and did not gain weight.

The findings may help to explain why a Mediterranean diet rich in olive oil, along with fruits and vegetables and modest amounts of red wine, may help to promote good health. Other studies have shown that keeping weight down in middle age lowers the risk of Alzheimer’s in old age.

Many factors may contribute to problems with thinking and memory in old age. Food and diet is likely just one contributing factor. But a growing body of evidence that people who follow a Mediterranean diet may lower their risk of developing Alzheimer’s and other forms of dementia, as well as heart attacks, strokes and other illnesses as well.

 

 

Office Exercise, really?

Yes, really. It is doable, It is possible.

Give it a thought, allocate some time to decide what is what best fits you and your schedule and type of work and try to incorporate  1-2 of these tips to your routine.

You can read Mayo Clinic latest article  about office exercise and great tips here.

office exercise

Adding a walk at lunch or substituting a bus for a walk is a great way to bring exercise to your workday

Good and Bad about EGGS

 

I know it is a long weekend….and we need to be more relax about what we do and what we eat, however I find that some good reading is always a great discussion starter, ice breaker and motivation for some

Here is an interesting article from EveryDay Health, hope you like it  eggs

 

 

Avocado; YAY! or NAY!?

Originally from South Mexico, avocado is one of those fruits (yes, fruit!)  that is either loved or hated. Whether you like it or not it is a very healthy source of fats and nutrients.

avocado in half

 

Avocados have “good” or healthy fats, most people know that however there are a few facts not as well known as that one.

Avocados have two times more potassium than a single banana, and interestingly, is the fruit with higher protein content. On the list of benefits they contain  25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels. Despite its creamy texture, an avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Also it contains high amounts of folate which adecuate intake has also shown to protect against colon, stomach, pancreatic and cervical cancers, and is known to help develop healthy babies. Avocado also can be seen as avocado oil, very popular these days

As for the down side the amount of fat is quite high, even though most are good fats, we should limit our intake to 3-4 slices of avocado per day if we eat it frequently. Also, is a pricey fruit and ripens quite fast. Here are some ideas on how to keep your halves fresh for a day or two.

Use avocado to enhance a leafy vegetable salad or simply use as a spread in your sandwich to replace mayo and you will day to day get its benefits!

 

New Study Reveals The Truth About Smoothies

There has been lots lots going on about smoothies. That they are good, that they have lots of sugar, that they can replace a meal, that you better don’t replace a meal and so on.

This study shows than, other things being equal, if you took a meal and blended it, you’re likely to feel fuller longer. Any meal? yes, any meal.

 

Green Smoothie

 

Not long ago, Nobel Prize winner Peter Mansfield developed a technique that using magnetic resonance imaging (MRI) and later a rapid-sequencing started a new era  in smoothie research. With all those techniques researches are now able to trace behaviour of food in our digestive tract.

It has been well studied that if we eat  a solid and liquid together, say rice and water, the liquid will exit first and the solid will take longer. Before that happens a layer is form in our stomach: the lower portion being the heaviest (the rice in this case) and the upper being the lightest (water in our example). Food separates in layers in the stomach.

In an interview with Dr. Spiller who run the study of “full meal vs. smoothie meal” he revealed: “So if you eat a mixed meal, the water exits the stomach rapidly and the stomach shrinks,”. This is known as gastric sieving. “If, by contrast, you had made that separation of liquid and solid impossible—by blending it into a smoothie or whatever—then that couldn’t happen. The liquid that would come out would contain some calories.”

But, as with everything there is so much around the eating process and the smoothies and full meals….full meals (say an apple, because there was another study called “the apple study”) takes much longer to be finished and when looking at it our senses start getting our digestive system ready: enzymes are being produced in our saliva and even our pancreas start segregating important chemicals for digestion. These events don’t happen with a smoothis.

Not to mention you can finish one smoothie of two apples and some apple puree in less than 20 seconds.

Smoothies yes? no? You can read the full article here and make an informed decision on what is best for you in this present time. Never forget if you have any underlaying condition (i.e. diabetes) this may not be the best way to take your daily calories.