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(HealthNewsDigest.com) – Semen quality and antioxidants linked –Men who ate more meat and whole milk dairy foods had lower semen quality than those who ate antioxidant-rich fruits, vegetables and low fat dairy foods. (read on)
Cooked veggies can trump raw –
We are often told that cooking destroys vitamins in vegetables. That’s true if veggies are cooked in a lot of water, at very high temperatures, for a long time. But, cooking has benefits. Cooked carrots and cooked tomatoes both have higher levels of antioxidants (lycopene and beta-carotene) than their raw counterparts. Add a little fat (like butter or oil) and the vitamins are even better absorbed.
Lifestyle trumps genes for a long life –
Though good genes count, only one-third of your life span can be attributed to your genes. Two-thirds of your life expectancy risk is due to lifestyle. Live well and live long.
Listen cautiously to the evening news –
The news media loves to report on the latest research but only when something has a big effect. Studies that have no effect or find no connection between a particular factor and health get little news attention. Sometimes, no effect is good news. It would be nice to know when something doesn’t cause cancer or raise your risk for heart disease.
Don’t be wasteful, protect the planet –
27% of the available food in the US is wasted annually equaling 1 pound of food waste per person per day.
Another trans fat risk —
Eating too much trans fat increases your risk for heart disease. But now we know that women with the highest trans fat intake have a 75% greater chance of developing breast cancer.
Prevent dementia, treat hypertension —
Some very promising research shows treating and controlling high blood pressure not only reduces your risk for heart disease but reduces your risk for dementia, too.
Dilute alcohol —
Adding plain seltzer, mineral water or fruit juice makes a taller, longer-lasting drink with fewer calories.
Chewing is satisfying –
Meals in a bottle can leave you less-than-satisfied. Liquid calories do not fill you up as well as those from food.
Go baked or broiled to protect your heart –
Fish that is baked or broiled is higher in heart-healthy omega-3 fats than fish that is fried, salted or dried.
Saturated fats “anger” your immune system –
Found in meat, bacon, cheese and butter, saturated fats irritate the immune system leading to low-grade inflammation. Choose monounsaturated (olive oil) or polyunsaturated (corn oil) instead.
Lower the sodium –
Simply draining and rinsing canned beans will low their sodium value by 40%.
Chose water packed –
Tuna packed in oil has 50 more calories a serving than tuna packed in water, even if you drain off the oil and don’t eat it.
Eat beans, live longer —
In a study of people in 5 different countries, those who ate beans regularly lived the longest. For every 1 ounce of beans eaten daily, their risk of death went down 8%.
.Don’t fast to feast later –
Skipping meals or waiting too long between meals actually causes you to eat larger amounts of food when you finally eat. Eating small amounts more often is a better approach.
Super sizing your meal may super size you –
Large value meals add extra calories, fat and sodium you don’t need.
Alcohol and diet soda don’t mix —
Artificially sweetened drinks enhance the absorption of alcohol and speed up how quickly you’ll feel drunk. Carbonated drinks are second on the absorption-drunk barometer, with juice + alcohol coming in a slow third.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with 12 current titles and sales in excess of 8 million books. The books are widely available at your local or on-line bookseller.
Current titles include:
The Calorie Counter, 5th Ed., 2010
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Complete Food Counter, 3rd ed., 2009
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
The Diabetes Carbohydrate and Calorie Counter, 3rd Ed., 2007
For more information on Jo-Ann and her books, go to The Nutrition Experts
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