fiber

Today’s Health Tip ~ Is the Pescatarian Diet Right for You?

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Interested in cutting meat out of your diet, but not fish?

Or are you considering going vegetarian but want some protein options beyond plants. Consider the pescatarian diet. This plan — more like a lifestyle — is vegetarian with one key difference: You also eat fish and seafood. . . . Eliminating meat and poultry from your diet and focusing on plants and seafood can be a healthy switch. Benefits of a pescatarian diet can include:

  1. Better Heart Health ~ “Eliminating red meat is a great way to boost your heart health,” says Registered dietitian Anthony DiMarino, RD. “Pescatarians can get all the nutrients they need without eating any beef, lamb or pork.”
  2. Lowers Risk of Cancer & Other Diseases ~ Fruits and vegetables are nutritional powerhouses. Eating a colorful array of fruits and vegetables is an important part of an anti-cancer diet. These foods contain nutrients and phytochemicals that help fight the cell changes that can lead to cancer.
  3. Good Gut Health ~ If your pescatarian plan includes lots of high-fiber foods, your gut is in for a treat. The fiber in plant foods helps prevent constipation and feeds your gut’s microbiome. Your microbiome is home to bacteria, fungi and yeast that live in your small and large intestines.“Your microbiome plays a key role in your immune system, digestion and metabolism,” says DiMarino. “A healthy microbiome can also boost your mental health.”
  4. Calmer Apetite ~ Many foods in the pescatarian diet, like legumes, nuts and seeds, can help you curb those afternoon cravings. These foods are naturally high in fiber and protein, which take longer to digest than simple carbs like chips and processed snack foods.

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Today’s Health Tip ~ Fruit Will Tame Your Sugar Craving

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Fruit Is a Winning Option When You Crave Something Sweet

Fruit is a great source of fiber, which can help balance blood sugar levels, Isabel Smith, RD, says. After tracking 3,518 Australians over the course of 12 years, researchers found that eating a moderate amount of fruit was linked to a 36 percent lower risk of developing type 2 diabetes, according to a June 2021 study in ​The Journal of Clinical Endocrinology & Metabolism​.

The type of sugar in fruits is called fructose, and fructose has shown to have little effect on blood sugar levels when taken in moderation, per June 2009 research in the ​Journal of Nutrition​. And while it won’t cause a huge spike in blood sugar levels because of the fiber, the natural sugars will still give you your sweet fix.

Experts at the Harvard T.H. Chan School of Public Health suggest that highly processed sugary foods trigger the brains’ reward center and cause cravings, while the natural sugars in fruit don’t have as much of an effect.

“Consider berries like raspberries, blackberries and blueberries. Those can be an excellent source of nutrients, but can also take care of that sweet craving that you’re having,” Vandana Sheth, RDN, CDE, says.

Today’s Health Tip ~ 6 Ways to Lose Belly Fat

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 6 Evidence-Based Ways to Lose Abdominal Fat.

Losing abdominal fat, or belly fat, is a common weight loss goal. . . . Losing excess visceral fat can have significant benefits for your health.

      1. Limit sugar and sugar sweetened drinks.
      2. Eat more protein.
      3. Consider a low carb diet.
      4. Eat fiber rich foods.
      5. Exercise regularly.
      6. Track your food intake.

Most people can reduce fat in the abdomen by taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.

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Today’s Health Tip ~ Is Popcorn a Healthy Snack?

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Popcorn Can be a Healthy Snack, But  . . .

Popcorn can be a healthy snack, but the nutritional quality varies considerably.

Go with organic or non-GMO popcorns made with extra virgin olive or avocado oil and seasoned with sea salt or pink Himalayan salt. If you prefer more indulgent varieties of popcorn, make them occasional treats rather than daily staples. And be aware of portion sizes. The serving size of popcorn is typically three to three and a half cups, but it’s easy to polish off a full-sized bag in one sitting. And that could be the carb equivalent of eating five slices of bread. Plus, the extra sodium may cause fluid retention that triggers bloating.

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Today’s Health Tip ~ Is Hummus a Healthy Food?

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Not only is hummus delicious, but it is also versatile, packed with nutrients and has been linked to many impressive health and nutritional benefits. Here are 8 scientifically proven benefits of hummus:

  1. It’s packed with plant based protein (7.9 grams per serving).
  2. It’s rich in ingredients proven to fight inflammation.
  3. It’s high in fiber.
  4. It has a low glycemic index.
  5. It contains heart healthy ingredients that may lower heart disease risk.
  6. It promotes healthy weight loss and helps to maintain a stable weight.
  7. It’s gluten, dairy, and nut free.
  8. It’s easy to add to your diet.

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Today’s Health Tip ~ Corn Packs a Healthy Punch

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Choosing corn and whole-grain corn products can lead to better gut health and help lower your chances of getting diseases like cancer, heart disease, and type 2 diabetes. The fiber in corn helps you stay full for longer between meals. It also feeds healthy bacteria in your digestive tract, which may help protect against colon cancer. Popcorn may also help prevent diverticulitis, a condition that causes pouches in the walls of your colon. In a large study, men who ate more popcorn had a lower risk of getting diverticular disease. Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are good for eye health and help prevent the lens damage that leads to cataracts. Corn also has smaller amounts of vitamins B, E, and K, along with minerals like magnesium and potassium.

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Today’s Health Tip ~ Choose Whole Grain Breads

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Whole Grain Breads are Part of a Healthy Diet

Make your diet a bit healthier by choosing whole grain bread in place of traditional refined grain bread.Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer.They’re also a good source of:

    • fiber
    • B vitamins
    • minerals such as zinc, iron, magnesium, and manganese.

Make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.

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