People don’t usually think much about their vision until they start to lose it. Comedienne Roseanne Barr recently announced she’s going blind from macular degeneration, a leading cause of blindness in older people. Cataracts can also rob sight when the eye’s lens clouds over.
As we get older, our eyes become more vulnerable to disease. But you don’t have to sit and wait for the lights to dim or the picture to get fuzzy. Just as you can eat for better heart health, you can eat for better eye health.
The eyes have it
Nutrition experts say the 10 foods below are especially strong contenders against age-related vision loss.
Spinach and collard greens. Good news for southerners who like “greens” with their cornbread: Studies have confirmed that eating collard green collard greens or spinach lowers the risk of age-related macular degeneration (AMD), according to the American Optometric Association. These foods contain large amounts of the plant chemicals lutein and zeaxanthin, which migrate to the center of the eye and help build a yellow pigment shield that protects the part of the eye called the macula (which acts as a tiny camcorder) from hazardous
Even the best of sleepers have trouble some nights, either with getting to sleep or staying asleep, or both. If you find yourself unable to nod off, check your kitchen for a possible solution.
Research suggests these five foods and drinks have a sleep-inducing effect.
1.Tart cherry juice
Raise a glass of tart cherry juice before bed and you may be peacefully snoozing in no time. Tart Montmorency cherries are rich in melatonin.
Researchers assigned 20 volunteers to drink either tart cherry juice or a placebo drink nightly for a week. They recorded sleep quality by way of questionnaires and motor activity sensors. They also took urine samples to evaluate melatonin levels.
Participants who drank the cherry juice had higher melatonin levels, as expected. They also increased their time in bed, their total sleep time and the efficiency of their sleep compared to those who drank a placebo.
Other research has been less encouraging, with some experts calling the benefit of tart cherry juice modest. There’s no debate, however, that you’re getting a dose of good-for-you antioxidants with each swig.
2. Cereal high in tryptophan
Tryptophan, notorious for triggering the after-turkey nap,
We don’t always eat what’s good for us — or good for the planet.
For years, researchers have extolled the health benefits of a plant-based diet, citing studies that show eating less meat lowers the risk of diabetes, heart disease and several other diseases.
And after the World Health Organization recently announced eating processed meat contributes to several kinds of cancers and red meat is a “probable” carcinogen, more Americans may want to consider the notion of a plant-based diet.
But that’s not the only reason: Our addiction to meat is hurting more than ourselves. Many scientists and organizations have become increasingly concerned about the impact of the typical American meat-based diet on the long-term health of the planet and our food supply.
In fact, for the first time in the country’s history, the panel of experts developing recommendations for the upcoming 2015 Dietary Guidelines for Americans — the country’s official nutritional advice — urged that the guidelines include the sustainability factor.
The bottom line: Eating more plants and less meat is better for the planet — that is, more sustainable. The advisory
Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally.
More people than ever before have high cholesterol even with millions of dollars being spent each year to try and educate people on this problem.
Unfortunately, instead of focusing on such things as cholesterol lowering food the emphasis for dealing with this health problem has been on ‘statin’ drugs. Drugs are never a good idea and when it comes to the ‘statins’ it’s even worse.
So, how can you lower cholesterol naturally without taking risky prescription medication?
As mentioned above using your diet to lower cholesterol with the help of cholesterol lowering food is a very good place to start.
There are of course other ways of lowering cholesterol naturally such as adding cholesterol lowering vitamins to your health regime, making exercise an important part of your life, etc. but in this article we’ll stick with cholesterol lowering food and food additives.
Before going any further it’s important that you understand the difference between LDL cholesterol and HDL cholesterol. You always hear these terms repeated on the news but what’s the difference between them?
In simplest terms HDL
1. Breakfast – as you’ve often read, it is THE most important meal of the day. You wake up, and blood sugar levels are low. The worst thing you can eat now is a sugary bowl of cereal that will drive blood sugar levels sky-high, resulting in an energy crash an hour or so later, and will start the fat storing process with it. Aim for a balanced breakfast of Pink grapefruit and a rice cake with organic peanut butter, some berries (now is the time to eat these antioxidant rich foods!) and handful of cashew and brazil nuts, scrambled egg on wholemeal toast, wheat-free museli with rice milk. Aim to drink a large glass of water, and substitute that morning caffeine stimulant with a cup of green tea.
2. Plan your snacks. Too many people leave snacks to chance. This will result in grabbing the nearest thing (often a packet chocolate bar, pastry or biscuit) when hunger strikes. Chop up some enzyme rich, raw vegetables the night before and store in a Tupperware box in the fridge -carrots, cucumber, pepper, celery, and graze on these mid morning and afternoon. The enzymes in raw vegetables with help your digestive system function
Getting your child to try new foods is no easy task. You might hear words like “Eww” or “Yuck!” on a daily basis from your child. But it is important not to get discouraged when introducing kids to new food. The following tips and advice from southeast Michigan experts and parent-savvy sites are sure to be valuable to both you and your child.
1. Let them try it on their own
Nobody likes to be “made” to do anything. Forcing your child to try new foods is not only unproductive, but it could also hurt their perception of food in general. Amie, a mom from Ypsilanti, says she let her 14-month-old decide what foods he wanted to try. That’s how he wound up trying new vegetables on his own. While not every parent might have the same matched success, parents are encouraged to control the options available to the child, but ultimately leaving it up to the child to decide what he or she wants to try.
2. Have kids pick off your plate
Children are more prone to try new foods if they see their parents eating it first – and a good way to get your child to try new
Do you have hiking or camping on your agenda? Mapping out your wilderness nutrition needs is important: There’s plenty to consider besides simply grabbing an energy bar or a bottle of water. Follow these tips to ensure you have a nourishing and safe food experience on your next outdoor adventure.
Have a plan. Your food and water needs are generally higher than usual on activity-based excursions. Pay extra special attention to packing plenty of fluids for hot weather adventures. Some other key considerations before your hiking or camping trip include:
Length of the trip
What foods and beverages you’ll carry
How you’ll eat and drink
If bringing a cooler is an option
What food-related tools you’ll need
Pack easy-to-carry foods for a hike — or a day trip. You can actually pack perishable foods, such as sandwiches, just be sure you have a cold source (such as an ice pack) to keep foods properly chilled. The more you stash in a backpack, the harder it is to hike, so opt mainly for non-perishable foods that are relatively lightweight and nutrient dense. These include:
Nuts, seeds, nut-based bars or nut butter packs
Dried or freeze-dried fruits and veggies
Energy bars, chews
Bloating is an extremely uncomfortable and annoying problem that is caused mainly due to the formation of intestinal gas. Gas may form in the intestine due to scarcity of fiber in foods, lack of fluids or reduced physical activity. Whatever might be the reason, these simple foods will help you reduce the bulge and get back your slim look.
Water with Lemon:
The health benefits of water are innumerable indeed. Most of us cut out water intake when we feel bloated because we do not want to bloat our belly any further when it is already bulged. This is a completely wrong concept. Our body tries to retain water to avoid the risk of dehydration. In the case of a bloating problem, you should try to flush out liquids from the body instead of storing them. Therefore drink 2-3 glasses of water. Lemon, when added to warm water acts as a natural, mild laxative that also helps clear out the intestine and relieve from the uneasy feeling of being bloated.
The helpful bacteria types, namely- lactobacillus, acidophilus and bifidus present in natural yogurt helps in digestion and cuts out excess gas and bloating. Yogurt is always a better option than milk, because yogurt
one of the ways that i make eating this way possible, is by following a few rules at the grocery store and farmers market. some may seem obvious, others a little wacky, but below are the top 10 tips i follow when shopping for grub.
(1) buy whole ingredients. look for items that contain only one ingredient in them (squash, polenta, quinoa, soybeans). if you must buy items that have more than one ingredient, look for a short ingredient list (6 or less ingredients) that contain nothing but whole foods. basically, if you can’t pronounce or grow it yourself – then don’t eat it.
(2) stay on the outskirts of the store. buy shopping the outer edges of the store, you’ll be much more inclined to pick up fresh ingredients, and steer clear of the packaged and processed foods.
(3) buy a foreign ingredient. i seriously do this nearly every time i go to the store! pick up a new fruit or veggie that you’ve never cooked with before, and i promise you’ll find some new favorites.
(4)go to the farmers market. do the bulk of your shopping at your local farmers market and use the grocery store to supplement it.
(5)check the country of
As mentioned in yesterday’s blog, today we take a look at the fine art of garnishing and plating your food. What is “plating”? Plating your food literally means, putting it on a plate or dishing up. Garnishing means to decorate or artistically add to the already plated food. Here are some plating tips and techniques by Dominic Zoffranieri:
If the old adage “you eat with your eyes” is true, then the manner in which we present food is of paramount importance. There are many factors and techniques to consider in food plating that affect the overall customer experience. Using any one of them alone can enhance your food. But using them all can set you apart from your competition.
The Plate Itself:
When plating food attractively, it’s important to remember the actual plate is critical to the final presentation. Choose your plates carefully, and remember, the plate is the frame of the presentation. Today, there are many sizes, shapes, colours and patterns available. If the plate is too gaudy, it will take away from the food. Choosing the correct size of plate is also important. While food should not be crowded onto the plate, it should convey that the portion is adequate and
Here is a list of Super Fat Burning Foods:
Fat free milk and dairy products
Beans and legumes
Berries! Eg: blueberries.
Spinach and green veggies
True Wholegrain products
Fatty fish like tuna and salmon
Enova Oils and Olive Oils – not easily stored as fats
Almonds and other nuts (in moderation)
Lemon and lime juice (fresh)
The worst mistake most people make when on a diet is to completely cut out most proteins; carbs and sugars. Your body cannot repair itself if you cut out all proteins and it cannot produce enough healthy energy to keep you going if you cut out all carbs and sugars too. The best diet is a balanced diet and remember to reward yourself once a week with a treat. Don’t deny yourself everything because that is what makes a diet harder to accomplish successfully.
Exercise and 2l of water a day should be part of your lifestyle and try eat 5 smaller meals a day rather than 3 huge ones. Saturated Fats should be avoided and try go for healthier options like butter instead of margerine and rye bread instead of white bread. Refined wheats and
Protein is in many of the foods that we eat every day, but for something so common, it’s often a misunderstood part of our diets. Think of protein and you might think of a huge piece of steak sizzling on a grill, the latest energy bar touting to banish fatigue, or a protein shake promising to fuel amazing muscle growth. Yes, these foods are all packed with protein, but when it comes to making the best protein choices to keep your body and mind healthy, quality is just as important as quantity.
What is protein?
Protein is a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. Every cell in your body contains protein and it is a major part of the skin, hair, and nails. Protein forms body chemicals, such as enzymes, that are responsible for the many metabolic processes that sustain life. When you eat protein in food, it is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.
Most animal sources of protein,
Some habits can be tough to break. When it comes to cooking, you may have some bad habits that you’re not even aware of. Some may be keeping your meal just short of reaching perfection while others may actually be hazardous to your health. Here are 10 common bad cooking habits that you should break.
1. Heating Oil Until It Smokes
Most recipes start with heating oil in a pan. It usually takes a little time for the stove to warm up, so we pour the oil and then turn our backs on the pan to do something else while it heats. Before you know it, you see wisps of smoke, which means the pan is hot and ready for cooking, right? Wrong! Not only do many oils taste bad once they have been heated to or past their smoke point, but when oils are heated to their smoke point or reheated repeatedly, they start to break down, destroying the oil’s beneficial antioxidants and forming harmful compounds. However, an oil’s smoke point is really a temperature range (olive oil’s is between 365° and 420°F), not an absolute number, because many factors affect the chemical properties of oil. You can safely and
Learn the EatingWell Test Kitchen’s 10 best cooking tips for making healthier homemade meals.
Step inside the EatingWell Test Kitchen—picture four home kitchens in one room—and you’ll find us trying to solve problems. What problems?
We know you want recipes that satisfy your high standards of taste and health, but are easy and quick enough for a weeknight. So how do we do it? We turn to tricks and techniques we’ve learned over the past 10 years, some from the chefs and cookbook authors we work with, others developed through lots of trial and error, right here in our kitchen.
Some of our tastiest results include: comfort foods like mac & cheese and fried chicken that are light enough to eat every day, baked goods with more fiber but fewer calories and less fat, and even healthier ice creams. Our other challenge: we want to make sure that when you make our recipes you get the same great results. So we test our recipes repeatedly, using different equipment and several cooks. To celebrate our 10th anniversary, we’re sharing 10 of our best healthy cooking secrets. Use them in your own kitchen to create healthy recipe makeovers of your own.
1. Make creamy dishes
Traveling with Homemade Baby Food is easier than you may think
Traveling with Homemade Baby Food is easier than you may think. At the same time, it does take some pre-planning and calculation. Depending on where you are going, how long you are staying and what types of “creature comforts” will be available, you may not have to rely on a single ounce of commercial baby food. Our tips below address camping, air travel, day trips and restaurant outings.
A good hint that will help ease traveling with baby – with or without homemade baby food, is to try to serve some meals at room temperature. Serving meals at room temperature will allow your baby to become accustomed to food that is not “hot”. You never have to worry about a meal being rejected because it is not heated.
“Homemade” Baby Food to Go – The Traveling Trio
Many parents feel that if they make homemade baby food, then they will be restricted to staying home because it would be difficult to travel with homemade food. We become so accustomed to cooking, pureeing and storing that we often think of toting along containers of cubes. I find that the many parents don’t even think
Research shows a diet rich in produce, fish, whole grains and nuts reduces the risk of chronic conditions such as heart disease. Studies suggest such a diet also may help relieve symptoms of depression and even prevent it.
“Scientific evidence shows a clear connection between what you eat and your risk of depression and dementia,” says Drew Ramsey, MD, assistant clinical professor of psychiatry at Columbia University College of Physicians & Surgeons in New York City and author of the upcoming book “Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health.”
Here are 8 superstar foods Ramsey and other experts say can ease symptoms of depression and even help to prevent it. (Note they aren’t a substitute for seeing a mental health care specialist if you think you’re depressed or taking any medication you’ve been prescribed.)
Studies have found people with depression are likely to have certain inflammatory proteins in their blood, brain and spinal cord fluid. Salmon and other oily fish are high in omega-3 fatty acids, which help reduce inflammation. If you have depression, two weekly servings of cold-water fish may ease your symptoms, according to Ohio State University researchers.
If your doctor has warned you that your blood pressure is inching up into the unhealthy range, you are not alone. About 1 in 3 American adults have this condition, called prehypertension. And 1 in 3 has hypertension, or high blood pressure.
Ideally, your blood pressure should be below 120/80 millimeters of mercury (mmHg) to reduce your risk of heart disease, stroke, kidney failure and other health problems. When your pressure is in the range of 120/80 mmHg to below 140/90 mmHg, that’s pre-hypertension. While it generally won’t qualify you for blood pressure medicine, a level in this range is cause for concern, experts say.
Changing your diet is one smart step you can take. If you have prehypertension, it may help you normalize your pressure and keep you off medications, or at least delay your need for them. It may even help lower your pressure if you have been diagnosed with high blood pressure.
For years, experts have recommended following the DASH (Dietary Approaches to Stop Hypertension) diet. Based on studies sponsored by the National Heart, Lung, and Blood Institute, it focuses on fruits, vegetables, low-fat or fat-free dairy, whole grains, fish, poultry, beans, seeds, nuts and vegetables oils. It’s been found
Adequate sleep, plenty of exercise and even brain-training games can help keep your gray matter healthy and your memory sharp as you age. So can what you put on your plate — or in your to-go cup or smoothie.
These foods have been found to help stave off cognitive decline. Enjoy!
Turmeric, the peppery, slightly bitter spice popular in Indian, Chinese and Southeast Asian cuisine, contains curcumin, an antioxidant compound known for fighting inflammation in the body. New research shows turmeric also may protect memory, especially when forgetfulness is linked to high blood sugar levels.
Researchers in Taiwan tested working memory (an important aspect of short-term memory that’s a good barometer of thinking and reasoning ability) in older test subjecst with pre-diabetes. Then they gave them a 1-gram capsule of turmeric. (Other subjects took capsules of cinnamon, cinnamon plus turmeric or a placebo.) Six hours later the researchers repeated the tests. Working memory in the people who took the turmeric, but not in the others, improved.
“The increase in working memory was about ten percent. Clearly the turmeric was beneficial,” says Mark Wahlqvist, MD, lead author of the study and chief of medicine at Monash University in Melbourne, Australia.
According to Wahiqvist, you need to
10 common mistakes that could make you sick
Don’t let these slips make you double over with regret
Food contaminated with nasty germs like salmonella and norovirus make one in six Americans sick each year, the Centers for Disease Control and Prevention reports. Often, preventable food safety mistakes like the ones that follow are to blame, says registered dietitian Libby Mills, MS, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics and a Philadelphia-area cooking coach.
1.Rinsing your chicken
When University of California Davis researchers put cameras in the kitchens of 120 volunteers for a food safety study, they found that 47 percent washed raw chicken in the sink before cooking. That’s a no-no that can splash salmonella and other pathogens all over your kitchen and all over you. Safer steps: Don’t rinse. Do use a meat thermometer to be sure chicken meat in the leg and breast is cooked to 165 degrees Fahrenheit. And wash your hands with hot, soapy water after handling raw poultry or meat. One in three people in the study didn’t.
2. Storing milk or eggs on the refrigerator door
The whoosh of room-temperature air every time you open the fridge warms up the inside of
This is one of the most popular questions received by the U.S. Department of Agriculture’s (USDA) Meat & Poultry Hotline, according to Tina Hanes, a consumer education specialist in the USDA’s division of food safety and inspection.
You may think a change in smell, texture or color indicates the chicken is no longer safe to eat, but Hanes says that’s not necessarily true.
“There are two kinds of foodborne bacteria: one that spoils your food and one that makes you sick,” Hanes says. “When food spoils or has spoilage bacteria, people tend to throw it out. It may become slimy or have a sticky white coating on it. But if you were to cook this and then eat it, it would not likely cause a foodborne illness. You may get an upset stomach, but typically a healthy person would not end up in the hospital or with a case of food poisoning.”
Changes in color, smell, taste or texture simply reflect a reduction in the quality of the meat over time, notes Hanes. Unfortunately, we can’t see or smell the harmful bacteria that actually can make us sick, which may be present even when the food is fresh at the grocery
You like to cook chicken because it’s easy, versatile and low in fat. But you hate to handle it because you know it could be contaminated with salmonella (which is why it’s so important to cook it to a safe internal temperature and wash your knives and cutting boards thoroughly — and to never rinse your chicken).
Salmonella is the leading cause of foodborne bacterial illness in the United States. But two tough new food safety measures aimed at poultry companies should make your chicken and turkey safer to eat and reduce your chance of getting food poisoning.
The U.S. Department of Agriculture (USDA) recently announced a stricter limit on salmonella bacteria in chicken and turkey products — a move they say will lead to 50,000 fewer cases of foodborne illness each year.
In addition, the USDA’s Food Safety and Inspection Service (FSIS) eventually will post information online about each poultry processing plant’s food safety performance for consumers to see.
“These new standards, in combination with greater transparency about poultry companies’ food safety performance and better testing procedures, will help prevent tens of thousands of foodborne illnesses every year,” Agriculture Secretary Tom Vilsack said in a press release.
FSIS issued food safety standards for
We can’t live without water. It’s critical for proper body and brain function. It enables our blood to flow properly and helps us stay energized.
The good news: “Most people can handle mild amounts of ‘dehydration,’” says Dana S. Simpler, MD, an internist in private practice in Baltimore. “The body regulates fluid balance through a number of complex pathways, including reduced urine production, increased reabsorption of water in the intestines and thirst — which prompts rehydration.”
Simpler is careful to point out the difference between being low on fluids and clinical dehydration. “Dehydration mainly occurs with illnesses such as fever, diarrhea and vomiting where excessive fluids are lost and not being replaced or in a sport situations/hot weather where excessive perspiration is not being replaced,” she explains.
So how much water do you need? And what about that old standby recommendation to drink eight 8-ounce glasses of water per day? “It’s an oversimplification of what the body actually needs,” says Simpler. “There is really no ‘optimal’ amount of hydration.” The weather, your diet and exercise habits are all a factor in how much water you need. Some days you’ll need more fluids, other days less.
Those fluids can come from virtually any drink and