Healthy Eating Tips to Live Longer and Lose Weight. Eat sauerkraut if you have a coldi. Stock/debbismirnoff“When naturally fermented and refrigerated (not pasteurized), sauerkraut, kimchi, yogurt, and kefir contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and the flu.”—Justin Sonnenburg, Ph. D, associate professor of microbiology and immunology at Stanford University and author of The Good Gut. A dash of turmeric can prevent canceri. Stock/sommail“Many clinical trials have shown it could play a role in preventing or treating heart disease, osteoarthritis, and some cancers. I recommend a quarter teaspoon a day. If you don’t enjoy the taste, buy capsules.” (Here's how turmeric can soothe stomach problems.) —Michael Greger, MD, a physician who specializes in nutrition and the author of How Not to Die. Canned tuna packs a protein punchi. Stock/debbismirnoff“It’s one of the most affordable proteins in the supermarket, and it’s packed with omega- 3s, vitamin D, and selenium. Snack on it with whole- grain crackers.”—Kate Geagan, MS, RD, nutritionist and author of Go Green, Get Lean. Content continues below ad. Carrots also have a few other nutritional benefits that may help you lose weight. They offer a small. Stay mentally sharp with a fishy dieti. Stock/rafalstachura“In one large study, having at least one fish meal a week was associated with a 6. Alzheimer’s disease.” Other studies have found that eating fish slashes your chance of dying from heart disease by about a third. Research also shows it curbs cravings for both sweet and salty foods.” —Cynthia Sass, MPH, RD, author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Make berries your go- to fruiti. Stock/yulia. Look for black raspberries (in the freezer department of high- end grocery stores), blueberries, cranberries, and black currants.” —David C. Nieman, Dr. PH, FACSM, director of the Human Performance Lab at Appalachian State University. Content continues below ad. When buying cabbage, choose purplei. Stock/mamamiapl“It has the same eyesight- and brain- protecting antioxidants as berries do, at a fraction of the cost. Slice off shreds to use as a healthy, colorful garnish.” —Michael Greger, MDEat more leafy green veggies as you get older. Ted Cavanaugh for Reader's Digest “One study found that seniors who ate at least one serving of leafy greens a day had the cognitive ability of someone 1. These salad staples also benefit heart and bone health and help prevent cancer. They’re cheap, they provide way more protein dollar- for- dollar than meat does, they have complex carbohydrates, and they’re full of fiber. Plus beans help the good bacteria in your gut flourish, helping you lose weight and lowering inflammation that causes disease.” —Dan Buettner, a National Geographic Fellow and the author of The Blue Zones Solution: Eating and Living Like the World’s Healthiest People. Content continues below ad. Add nuts to your breakfasti. Stock/creativeye. Here’s something you don’t see at the supermarket every day. Gorin tells SELF that, though passion fruit isn’t often associated with winter, it’s in season in. Beans can help you live longer Ted Cavanaugh for Reader's Digest “A cup every day may add years to your life. They’re cheap, they provide way more protein dollar. This is truly a fad diet; one that's so low in. Proclaiming that pasta and pancakes can help you lose weight is borderline heresy in today's health circles, where headlines assert that carbs make us fat and sick. See 123 complex carbs + 50 high protein foods + 4 dairy products + 23 spices foods you can eat to lose weight for faster weight loss. Effects on Body Fat. Not only can eating breast chicken help you shed pounds, but it has positive effects on body composition. A 2013 study in “Obesity” found. Losing Weight. There's only one equation for weight loss: calories in versus calories out. For every 3,500 calories you burn and don't replace with food, you'll lose. Five or more five- ounce servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn’t matter what kind of nuts: walnuts, almonds, pecans. Sprinkle them on cereal each morning.” —Gary Fraser, MD, Ph. D, cardiologist and epidemiologist at Loma Linda University. How to lose weight quickly and sustainably with no hunger, no calorie counting, no magic products and no exercise, eating real food.If it sprouts, it's worth eatingi. Stock/sandrobassi“Nuts, fruit, beans, and whole grains are all rich in phytochemicals and other anti- inflammatory compounds.” —Dariush Mozaffarian, MD, drph, a cardiologist and an epidemiologist who is dean of the Friedman School of Nutrition Science and Policy at Tufts University. Sprinkle your meals with ground flaxseedsi. Stock/deeaf“Filled with fiber and omega- 3s, flaxseeds may help protect against heart disease, cancer, diabetes, and cognitive decline and treat the symptoms of rheumatoid arthritis. Grind them up and add to oatmeal, yogurt, pancakes, waffles, salads, soups, sandwich spreads, and more.”—Angie Eakin, MD, MS, a member of the Physicians Committee for Responsible Medicine and a primary care physician who specializes in nutrition at Barnard Medical Center. Content continues below ad. Make wine your alcohol of choicei. Stock/carlosandresantos“One or two drinks a day—wine, and perhaps other alcoholic beverages—may help to lower cholesterol and improve heart and brain health. Don’t hold off all week, then live it up on the weekend. More than two and you likely start to do harm.” —Kenneth S. Kosik, MD, neuroscientist at the University of California, Santa Barbara, and author of Outsmarting Alzheimer’s. Avoid lunch meats like they're poisonousi. Stock/lecic“Processed meats like bacon, ham, hot dogs, lunch meats, and sausage were designated by the World Health Organization as carcinogens in 2. That means they can cause cancer and are in the same category as asbestos and smoking” (though their risk is not as high). Lower your risk by marinating your meat and minimizing charring.”—Bruce Lee, MD, executive director of the Global Obesity Prevention Center at Johns Hopkins Bloomberg School of Public Health. Content continues below ad. Add your own fruit to plain yogurti. Stock/peredniankina“Plain yogurt that you add whole fruit to is very healthy; it typically has about seven grams of natural sugar. Guess how many grams of sugar in a strawberry yogurt? Depending on the brand, you could have up to 2. That’s not a health food; that’s dessert.” —Robert Lustig, MD, pediatric endocrinologist at the University of California, San Francisco, and author of Fat Chance. Check the sugar counts before buying packaged foodi. Stock/alexskopje“Of the 8. American grocery stores, 7. Sugar alters our hormones so we don’t register hunger normally; it spikes our dopamine, requiring us to eat more sugar for the same effect; and it affects the liver in the same way that alcohol does.” —Robert Lustig, MDCounting calories? Don't use artificial sweetenersi. Stock/bigredcurlyguy“In one study, fruit flies that had been accustomed to eating the artificial sweetener sucralose ate 3. We believe that because the sweetness in sucralose doesn’t correspond to the calories, the brain compensates by making the animal feel more hungry. This may also happen in humans.” (Here's what can happen if you stop using artificial sweeteners.) —Greg Neely, Ph. D, associate professor at the University of Sydney. Content continues below ad. Boxes and bags are bad signs. Ted Cavanaugh for Reader's Digest “The more packaging you have to go through to get to a food, the worse it probably is for you.” —Bruce Lee, MDAvoid bread to lower your sodium intakei. Stock/gaus- nataliya“It doesn’t taste like it, but most bread is filled with salt—it’s one of the top sources of salt in the American diet. If you have high blood pressure, be careful with bread.” (These foods are sneaky sodium bombs.) —Marc Gillinov, MD, cardiac surgeon at Cleveland Clinic’s Heart & Vascular Institute and coauthor of Heart 4. The Only Guide to Heart Health You’ll Ever Need. Substitute algae for olive oili. Stock/alexey. Unlike olive oil, it has a neutral flavor and a very high smoke point, so it’s wonderful to cook with. It’s just now getting into stores, but you can order it online for $1. Keri Gans, RDN, author of The Small Change Diet. Content continues below ad. Fruits may be better for you than veggies. Ted Cavanaugh for Reader's Digest “People always say to eat your vegetables, but if you look at all the scientific data on long- term health and preventing chronic diseases, fruits have a slightly stronger protective effect than veggies.”—Dariush Mozaffarian, MD, Dr. PHReplace ground meat with mushroomsi. Stock/dusanmanic“Replacing three ounces of 8. Mushrooms are also one of the only food- based sources of vitamin D, a key nutrient most people fall short on.” —Cynthia Sass, MPH, RDFlavor sauces with sardinesi. Stock/photosiber“Sardines are loaded with omega- 3s, selenium, vitamin D, and high- quality protein. If eating them out of the tin doesn’t appeal to you, add some sardine paste or chopped- up sardines to salad dressing or tomato sauce.” —Kate Geagan, MS, RDContent continues below ad. Presoak your potatoesi. Stock/szakaly“Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. No one knows how much of this toxin the body can safely tolerate, so when possible, boil, steam, or microwave potatoes. If you roast, soak slices in water for 1. Kenneth S. Kosik, MDHealthier food is always in your own fridgei. Stock/matt. 6t. 6“Every time you go out, you eat about 3. And restaurant food has much higher levels of sodium, sugar, and saturated fat. To add years to your life expectancy, buy a slow cooker and throw in some beans and vegetables before you head to work; when you come home, you’ll have a healthy dinner.” (Avoid these slow cooker mistakes for a better meal.) —Dan Buettner. Ditch the mayoi. Stock/wiktory“Try hummus, tahini, mashed avocado, or olive tapenade in place of mayonnaise on sandwiches and in tuna or chicken salad. All four provide creamy texture and lots of flavor while adding bonus nutrients and heart- healthy fat. They also make great dips for fresh- cut veggies in place of ranch dressing.”—Cynthia Sass, MPH, RDContent continues below ad. Try “overnight” oats for a fiber- filled snacki. Stock/nadianb“Combine old- fashioned oats with milk in a Mason jar. Leave it in the fridge overnight, and the oats soak up the milk. The next morning, add mix- ins like fruit, seeds, nuts, honey, peanut butter, or maple syrup. One serving of oats has 4. Rebecca Scritchfield, registered dietitian and author of Body Kindness. Balance your carbs and fiberi. Stock/elena. In brownies or chocolate cakes, the cocoa will mask the green hue of the avocado.” Trade half a tablespoon of avocado for each tablespoon of butter. Fold the top down a few times, then microwave for two to three minutes. Microwave popcorn without the chemicals and trans fat.” And as snacks go, this one is a real bargain. Kosik, MDDon’t be afraid of fati.
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