|Photo by Robin May|
|Photo by Robin May|
|Photo by Robin May|
“Incorporate at least two fish meals a week, because Omega-3 fatty acids help to reduce your risk of heart disease and stroke,” says Rosalind Allen, nutrition services supervisor at Lafayette General Medical Center. “In regards to the type of fish, it would be things like salmon and sardines,” Allen notes. “But, if you are not a person who is into fish, you can try flaxseed, one to two tablespoons a day, which is another good source of Omega-3 acids. Other sources include canola oils and walnuts — 2.5 grams or about an ounce of walnuts per day would be another source of Omega 3 fatty acids.”
14. Get your money’s worth.
“Get your money’s worth,” Pilates expert Wise tells her clients. “Basically, do it all the way — don’t just half do it — with everything in life,” she says. “Get your money’s worth means not only do you invest your money in a certain situation, but invest in your time or your energy. Have a good attitude and enjoy. Even if you are going out spending money to eat a meal, enjoy the meal. Laugh out loud at the movies. If you are investing time, energy, or money, participate all the way.”
15. Add Vitamin D for depression.
Lack of the sunshine vitamin can dampen your mood and keep you from sticking with any new health program. And while you’re getting cheery, you’ll help your bones, too — as Vitamin D helps with calcium absorption.
16. Get your daily dose of fiber.
“There are a lot of health benefits from fiber,” LGMC’s Faul says. “You can keep down weight, because it tends to keep you fuller longer. So, for good digestive health, good heart health, good, soluble fiber may help to lower your cholesterol levels. It may help with diabetes, helping your blood sugar stabilize.” She suggests trying these tips from fiberone.com’s “Ten Tips to Get Your Daily Fiber: scan for bran; grab the whole food, savor the skins (potatoes), screen for beans, go nuts, be berry wild, bring on the brown (rice and bread), skip the chips, drink up and sneak in some Fiber One cereal.”
17. Get rid of the ‘I’ve blown it’ mindset.
“In the event of meal derailments, don’t cop out with the ‘I’ve blown it’ mindset,” says City Club’s McNally. “Remember the words: progress, not perfection. Go easy on yourself and get right back on your track toward your goals. Make the next meal a clean one, perhaps a huge entrée salad with a lean protein source like beans, tofu, fish, chicken, turkey, lean ham/beef or a side of low-fat cottage cheese.” She also urges experimenting with vinegars for dressing (red wine, rice wine, balsamic) and says to go easy on the cheese and avocado.
18. If it’s not food, don’t eat it.
An estimated 90 percent of food dollars are spent on processed, packaged food that is low-quality and chemical-laden (pseudofoods). “The definition of food is that which is nourishing to the body,” City Club’s McNally says. “Pseudofoods are not only not nourishing but detrimental to your health.” If you see the terms high fructose corn syrup, hydrogenated oils, sugar, enriched flour in the first five ingredients on the food label, “step away from the package,” she says. Choose another brand or variety. If you do eat a pseudofood, wait a long time before you eat it again so your body can recover.
19. Aim to consume at least one side salad daily.
Ensure that you get vitamins and fiber by adding lots of fresh veggies, and if you must, opt for an olive oil and vinegar dressing. The salad will help you feel full and eat less when your entree comes around. And for dessert, go for a fresh fruit salad. Research continues to mount on the health benefits of eating more fruits and vegetables, with the findings so compelling that it is no longer just a polite suggestion to increase your intake.
20. Watch your salt intake.
The American Heart Association recommends a restriction of dietary sodium to 3,000 milligrams (3 grams) per day, so you really have to watch it, especially if you eat out a lot. According to McDonald’s Web site, a Premium Caesar Salad with grilled chicken, for example, packs 890 mg of salt — twice what you get in a large order of fries. And that’s before you add any dressing. Most processed foods are loaded with salt, so read the labels.
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Tuesday's Blogs from the Bog!
Oscar de la Renta dies; Pistorius sentenced; World Series begins and more national and international news for Tuesday, October 21, 2014.
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