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(HealthNewsDigest.com) – As you step into 2019, here is some healthy advice that ages well. Staying healthy is an ongoing process created by habits that you use consistently. Health does not depend on one food, one diet, or one type of exercise. It is an ongoing commitment to eating well and getting some exercise on most days.
Consider this healthy advice as you resolve to create healthy habits in the New Year.
Scientific research, like a pendulum, swings back and forth.
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Nutrition science is a process of evolution not revolution.
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The news and internet may not always give you the most accurate health information.
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In science all answers are provisional until proven or disproven by further research.
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Never make drastic changes in your life based on the results of one study no matter how good the results may sound.
Meds and some foods don’t mix.
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Pine nuts and cashews are high in vitamin K and can interfere with anticoagulant drugs like Coumadin (warfarin).
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Don’t wash down meds with grapefruit juice.
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Pomegranate juice can interfere with blood pressure medications, antidepressants, AIDS drugs, and some narcotic pain relievers.
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If you take medication regularly, check with your doctor or pharmacist about food and drug interactions.
Fat facts:
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Cholesterol levels change with the season and are often higher in the winter.
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Eating eggs doesn’t raise cholesterol. Eggs are low in fat and rich in protein and nutrients.
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Saturated fats “anger” your immune system which increases inflammation and stiffens blood vessels. Eat these in moderation.
Carb connections:
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It’s not the carbs, it’s how much of them we eat.
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Eating too much sugar does not cause diabetes, but eating too much sugar can make it hard to control the condition.
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Fiber nourishes your friendly internal microbial community which helps protect you against infection and disease.
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Eat whole grains. Aim for at least 3 servings a day.
Exercise is excellent:
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A healthy diet and regular exercise will make your meds more effective.
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Keep moving – 150 minutes of exercise weekly is the most powerful medicine.
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Exercise preserves muscle during weight loss.
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Exercise protects bones and muscle as we age.
Calories count:
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Eating calories at night does not increase weight gain. Eating too many calories at anytime throughout the day is the problem.
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Eat whole foods instead of drinking juices. It slows down eating and helps you register fullness before you overeat.
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Liquid calories do not fill you up as well as those from food. Beware of continuous drink refills when you eat out.
Salty wisdom:
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You develop a greater sensitivity to sodium as you get older which may contribute to high blood pressure.
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Eating too much salt makes your body lose calcium.
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Treating hypertension may prevent dementia.
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Simply draining and rinsing canned beans will low their sodium value by 40%.
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Processed foods and restaurant meals are the greatest contributors of salt in our diets, not the salt shaker.
Keep it simple. To lose weight or maintain your weight, don’t eat a lot, and if you do eat a lot, make it broccoli not chocolate cake.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.