diet

Today’s Health Tip ~ What is The Mediterranean Diet?

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How Does the Mediterranean Diet Work?

  • Fill your plate with a wide range of foods. 
  • Eat fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices daily.
  • Eat seafood and fish at least twice a week.
  • Poultry, eggs, cheese and yogurt are OK in moderation. 
  • Red meat and sweets are best reserved as occasional treats. 
  • The occasional glass of red wine is acceptable. 

This type of low-fat eating pattern leaves little room for the saturated fat, added sugars and sodium that inundate the standard American diet. People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life and are less likely to suffer from chronic diseases such as cancer and heart disease.

There are a lot of misconceptions about the Mediterranean diet – namely that eating mounds of starchy pasta and processed cheese food meets the requirements of a Mediterranean diet plan. While you could eat a small amount of whole-wheat pasta on the Mediterranean eating plan, it would be topped with plenty of fresh vegetables and beans, dressed with olive oil and perhaps sprinkled with a small amount of natural cheese.

Today’s Health Tip ~ What Is a Whole-Foods, Plant-Based Diet?

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What Are the Basic Principles of a Whole Foods, Plant-Based Diet?

    • It emphasizes whole, minimally processed foods.
    • It limits or avoids animal products.
    • It Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat.
    • It Excludes refined foods, like added sugars, white flour and processed oils.
    • It pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible.

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Today’s Health Tip ~ Your Diet Affects Your Mood

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Choose Your Foods Wisely

Your diet – whether predominantly plant-based with healthy greens, nuts and other lean proteins (good), or laden with saturated fat, processed foods and sugars (not so good) – can impact mood and anxiety levels. So, too, can other things we put in our body to get by in the moment, from tobacco and alcohol to recreational drugs. Better to avoid the feel-good momentary fixes, Klitzman says, and spare yourself the crash later.

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Today’s Health Tip ~ Foods to Improve the Mood

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No, you’re not imagining it: feeling ‘hangry’ – or hungry-angry – is a real thing. This is because, unlike other organs, your brain relies on a drip-drip-drip supply of glucose throughout the day to stay properly fuelled so, if you don’t eat regularly or you skip meals, you won’t feel your best. As well as eating regularly, drop your fear of fat. The brain is made up around 50 per cent fat, and our cells need good quality fats to maintain their structure so consider good fats those found in olive oil, nuts, seeds, and avocados.

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Today’s Health Tip ~ Best Foods for Post Surgery Recovery

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What foods should you consume to help promote healing after surgery?

After surgery, your priority would be focusing on wound healing and recovery. Eating well and adequately can help you regain strength and recover more quickly. Certain foods can be beneficial after an operation to aid in recovery and healing. As a general rule of thumb, know that you will likely need more calories, protein, fluids, vitamins and minerals during the recovery process (Always consult your doctor and/or dietitian regarding your diet after surgery).

Best Food groups post surgery:

    1. Protein rich foods
    2. Whole grains
    3. Fruits
    4. Veggies
    5. Good fats
    6. Iron-rich foods
    7. Calcium-rich foods
    8. Plenty of water

Today’s Health Tip ~ What Foods Improve Circulation?

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Blood is like your body’s superhighway. It carries nutrients and oxygen to everything from your heart and brain to your muscles and skin. A healthy diet is one way to optimize your circulation, or blood flow. Combined with exercise, hydration, weight management, and not smoking, some foods can help improve circulation. Next time you head to the grocery store, consider including these items in your shopping cart.

    1. Cayenne pepper
    2. Berries
    3. Beet juice
    4. Fatty fish
    5. Pomegrantes
    6. Garlic
    7. Walnuts
    8. Grapes

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Today’s Health Tip ~ Brown Rice is Good for the Thyroid

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Brown rice – High in Fiber, Low in Fat

Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white.

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Today’s Health Tip ~ Raspberries – Summer’s Healthy Gift

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Raspberries are Good for Your Brain and Nerves

Just one cup contains nearly half your daily manganese—important for brain and nerve function, as well as bone and joint health. Raspberries are high in fiber, vitamin C, and antioxidants, and low in carbohydrates.

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Today’s Health Tip ~ Want to Lower Your Stroke Risk?

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Drink Green Tea

Green tea’s antioxidant compounds have been linked to slower cancer growth, improved blood flow, weight loss, improved liver function, and reduced rates of brain diseases like Alzheimer’s and Parkinson’s. But black tea’s no slouch in the health department either. It’s been shown to reduce stroke risk and lung damage from smoking. But whether you knock back a cup a week or several a day, you’re doing your body a favor.

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Note: I make a large pot of green tea, cool it, and put it in the fridge with a few slices of lemon. It makes great iced tea to cool off the hot south Texas days.

Today’s Health Tip ~ Onions Pack a Healthy Punch

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Onions Are Good For You

They’re champs when it comes to polyphenols and flavonoids, which are both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds can also help control diabetes symptoms and protect your heart from disease. Tip: The outermost layers tend to hold more healthy nutrients.

Note: I love sweet onions. Vidalia and Texas 1015 (It’s the official Texas state vegetable) are two great choices.

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