by Sally Wadyka in Food and Nutrition Experts, November 25, 2016
by Dana Angelo White in Healthy Recipes, July 26, 2012
We hear a lot about the importance of getting enough Omega-3 fatty acids in our diets — and with good reason. They’re heart-healthy fats that help decrease inflammation, plus they’re important for brain development and function. The other Omega fatty acids — the Omega-6 oils — are also considered “essential fatty acids” that are needed for several body processes. But some of them can also cause inflammation when eaten in excess. So while we do need adequate amounts of both in our diets, most of us are getting way too much Omega-6 and way too little Omega-3.
“In the standard American diet, people are getting about a 20-to-one ratio of Omega-6 to Omega-3,” says Chris D’Adamo, Ph.D., assistant professor of epidemiology and public health, University of Maryland School of Medicine. “Ideally, that ratio should be more like three-to-one.” The trouble is that Omega-6 fatty acids have become ubiquitous in our food supply in a way that they were not several decades ago. They are found in vegetable oils — like corn, sunflower, safflower and soybean — that are a staple ingredient in so many refined, processed and packaged foods. And when modern agricultural methods meant a shift from livestock that grazed on Omega-3-rich grasses to livestock that was fed Omega-6-packed grains, the balance in our diets shifted even more. Read more
by Toby Amidor in Healthy Tips, April 9, 2012
Most folks are hip to the fact that they need more omega-3 fats in their diet, but that doesn’t mean they’re actually eating enough. Here’s a refresher on why omega-3s do the body good and some delish recipes to boost your intake.
There are 3 main types of omega-3 fats that are typically referred to by their abbreviated names DHA, EPA and ALA. The DHA and EPA types are plentiful in fish and help fight inflammation. They also contribute to heart health, brain function and immunity. If that’s not enough, they also help with healthy joints, skin, eyes and skin. The ALA type of omega-3 is found mostly in plant-based foods. Once eaten, the body converts ALA to a small amount of DHA and EPA. ALA-rich foods are good for you for a variety of reasons but to really reap the benefits of omega-3, you want to make sure to get most of them from EPA and DHA.
Experts recommend getting about 1,000 milligrams of omega-3s per day, mostly from DHA and EPA.
Salmon is one of the best fish choices for healthy fats. A 4-ounce (raw) portion will serve up more than 1600 milligrams of DHA and EPA.
Recipe: Blackened Salmon With Mango Salsa
by Toby Amidor in Healthy Tips, November 11, 2011
- Soy, in its many forms, can help soothe menopause symptoms.
Hot flashes, night sweats, irritability, oh my! If you’re looking to soothe symptoms caused by those hormones gone wild, add these foods to your diet.
Menopause marks the end of a woman’s child bearing years and typically begins around 50. During menopause, the body produces less of the hormone estrogen, which results in symptoms like difficulty sleeping, thinning hair, hot flashes and weight gain. In addition, women become at higher risk for heart disease and osteoporosis.
Foods that Can Help Ease Symptoms:
Soy contains natural plant estrogens (AKA phytoestrogens) called isoflavones and lignans—both work in the body as weaker forms of estrogen and help alleviate hot flashes and night sweats. Soy is found in tofu, edamame (baby soybeans), tempeh and soy milk. Flaxseed, garlic, chickpeas, black beans and pistachios also contain phytoestrogens.
by Toby Amidor in Healthy Tips, January 31, 2011
- Concerned about cholesterol? Get the facts.
When it comes to our cholesterol, there’s a lot of confusing information out there. So we asked our Facebook fans their burning cholesterol questions. Here are two great questions about cholesterol that many dietitians are commonly asked.
Q: I read that the cholesterol you eat does not affect your cholesterol numbers, but rather it’s the saturated fat you need to watch. Is this true? Can I eat shellfish and lean meat and not worry about my cholesterol?
A: It’s true that saturated fat influences your cholesterol numbers more than the cholesterol you eat.
Studies show that it’s really the saturated fat found in foods like whole milk and dairy products, baked goods, fatty beef, pork, and lamb and chicken (especially the skin) that have a bigger influence on raising your “bad” (LDL) cholesterol. Shellfish are high in cholesterol, but they’re pretty low in calories and saturated fat too. Three ounces of raw shrimp has 90 calories, 1 gram fat, minimal saturated fat, and 129 milligrams of cholesterol (which is 43 percent of your daily recommended amount of cholesterol). Moderation is still important. You can get a low-calorie meal with a 3 to 4 ounce portion of shellfish and still be within your recommended amount of cholesterol for the day. The same goes for eating lean meats. You don’t need to be afraid to incorporate these “high” cholesterol foods into your diet. Many of them are actually good for you.
by Toby Amidor in Grocery Shopping, January 7, 2011
Forgot something? Try adding these 10 foods to your diet — all have been shown to help better your memory.
by Dana Angelo White in Healthy Pregnancy, September 30, 2009
Many folks read food labels to gain better insight on the foods they choose. However, with so many claims plastered on labels, things can get really confusing. Even worse, food companies use these claims to push certain products and make you think they’re healthier than they really are. We’ve rounded up the top 10 food label boobie traps.
10 food label tricks »
by Toby Amidor in Food News, August 7, 2009
I’m not a big fan of supplements and try to get all my nutrients from healthy foods, but when you’re pregnant, your body needs an extra boost from a few key nutrients.
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by Dana Angelo White in Healthy Tips, March 6, 2009
From this week’s nutrition headlines: Millions of kids seriously lack vitamin D, specialty drinks are the newest fast-food trend and Japanese women are guzzling collagen in hopes of staying young. Weird, right?
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by Toby Amidor in Healthy Tips, January 23, 2009
Your body can’t make them, so the only way to get omega-3 fats is to eat them. Here’s why they are so important and how to make sure you are getting enough.
Read on >>
Over the years, eggs have gotten a bad rap as cholesterol no-nos. But should you totally ditch them in your diet?