It’s no coincidence that February is both National Cherry Month and American Heart Month. Eating RED foods like cherries can be a powerful way to protect our hearts. A growing body of science indicates that tart cherries’ powerful bundle of antioxidants and phytonutrients – which also give cherries their bright red color – may be beneficial in reducing inflammation associated with atherosclerosis or hardening of the arteries and reduce certain risk factors for heart disease. Read my previous post about the benefits of cherries for athletes or people with chronic pain.
Studies conducted by the University of Michigan revealed:
A cherry-enriched diet reduced markers of inflammation, belly fat in animals by 14 percent, total cholesterol levels by 11 percent.
Consuming a reasonable amount of cherries could lead to increased antioxidant activity in the human body, which could have a positive impact on reducing risk factors for heart disease and inflammation.
I love the sweet-tart taste of cherries and often throw frozen cherries into my oatmeal (put them in frozen and micro with dry oatmeal and milk). I also love them dried and use them in trail mix or just by themselves for a tart little treat. They are available year round as dried, frozen and juice, or you can eat them fresh in season.
Now you can learn how to add a pop of color and a dose of heart health to your daily diet by tuning in to a LIVE cooking demo at choosecherries.com at 1 pm EST on Wednesday, Feb. 17. My fellow Registered Dietitian Keri Glassman will show you how easy it is to choose cherries and you can follow along with her simple-to-prepare cherry recipes and cooking tips. And, for every person who tunes in to the class, the Cherry Marketing Institute will donate $1 (up to $5,000) to the American Heart Association. Now that’s a reason to eat red!
Is it just me or is there some cream or pill around every corner and on every shelf that promises to stop aging in it’s tracks?Even though the economy has taken a hit in the past few years (I am trying to avoid your reading ‘tough economic times’ one more time), the anti-aging industry does not appear to be suffering.Or slowing down.
I could have a full time job simply getting facials and various other spa treatments and using all of the anti-aging devices that promise results.Don’t get me wrong—I have spent my fair share on these items and do not plan to stop.There is a part of all of us that hope that there is a permanent way to erase wrinkles and prevent more cellulite from depositing, right?
What about thinking about anti-aging from the inside out?Is there a way to eat better to delay aging?It is obvious that some things accelerate aging.Take a look at a lifelong smoker’s face and you will see a mound of wrinkles.That person will look much older than they really are.I have also met people who have had a very hard life with a great deal of stress who also appear aged.So what can help to slow down aging?
I don’t think the research is extremely strong in the area of anti-aging nutrition yet. There are some ideas out there that seem to make sense, though.Inflammation causes aging, so it makes sense that foods that are anti-inflammatory would help slow things down.
Antioxidants and omega-3 fats are probably our strongest defense against wrinkles.You may have heard once or twice that fruits and vegetables are good for you, right? It is amazing as I continue to read more and more research how incredibly good they really are.Remember when your mom used to preach to you to eat your vegetables?Let’s also encourage our future generations to eat up their spinach and broccoli.Other sources of antioxidants are whole grains, beans, and nuts. Antioxidants help protect our cells from damaging free radicals.Smoking produces a ton of free radicals and that is how it leads to aging skin.
Omega-3’s are abundant in fatty fishes like salmon, mackerel, and sardines.The omega-3s help reduce inflammation, even at a cellular level.
So instead of spending hundreds on anti-aging creams, maybe all we need to do is take a stroll down the produce aisle.
I have recently been introduced to these chips and they are fantastic! They sent me some samples and I was impressed with not only the taste and texture, but the nutritional aspects, too. Who doesn't love chips?
Food Should Taste Good is basically a tortilla chip, but they come in 11 different flavors like sweet potato, chocolate, olive, cinnamon, and buffalo. They also have usual flavors like yellow corn, lime, the works (think everything bagel), and jalapeno. My favorite is the multigrain. It has quinoa, flax seeds, sunflower seeds, sesame seeds in a tortilla chip that feels like a light cracker. It dips beautifully into my favorite sundried tomato hummus! Mmmm....tastes good! All of the chips have the flavors baked into them instead of sprayed onto the outside of the chip.
What I love from them nutritionally is that each of the 11 flavors starts with stone ground corn as the first ingredient. That means the most predominant ingredient is whole grain. They all also come in at or below 140 mg of sodium per oz serving. They all have at least 3 grams of fiber per serving and are trans fat free and cholesterol free. They are also all gluten free, certified Kosher, and do not use any genetically modified ingredients.
Tonight I made chicken wings for a TV segment I am doing about the Big Game tomorrow and I crushed up the Buffalo chips and used them as a breading on the wings. The wings were then simply baked in the oven. Turned out fabulous! They have other recipe ideas for some of the other flavors of chips, too!
Today (February 4, 2010) is designated World Cancer Day to create awareness around cancer and how to prevent it. Over 12 Million people get diagnosed yearly around the world and 7.6 Million die from cancer. Cancer is responsible for 1 in every 8 deaths worldwide. The good news is that 40% of cancers are preventable.
5 Habits can significantly reduce risk of cancer:
Avoid Smoking. Just don't do it! It is the number one cause of cancer. Also avoid second hand smoke because it can be just as bad.
Limit alcohol. While there are some potential health benefits to drinking alcohol for your heart, cancer risk goes up with even small amounts consumed. Moderation is one drink per day for women and 2 drinks per day for men.
Stay out of the sun. When I was growing up "laying out" was popular during the summer months to get a nice golden tan. We have learned a lot about the sun since those days. A little exposure (20 minutes or so) is fine, but getting burned and too much exposure leads to skin cancer (and wrinkles!)
Maintain a healthy weight by eating right and moving regularly. Just carrying excess pounds raises risk. Eat your fruits,veggies, and whole grains because those contain cancer preventive antioxidants.
Protect against infections that could cause cancer. HPV is directly linked to cervical cancer, and hepatitis can cause liver and stomach cancer.
Planning your Big Game buffet? Here are some ideas:
Chips and dip: Chips and dip are a must. Everyone wants to crunch and dip at any party. Chips are not bad--many chips are made with just three ingredients (corn or potato, oil, and a little bit of salt). Chips don't have as much salt as you would think when you compare them to a lot of other common foods. And just in time for dipping season, FritoLay just announced that all Tostitos chips have at least 8 grams of whole grain per serving.
Guacamole: Game day is the biggest day for avocado consumption all year! Go to the Mexican Avocado website www.theamazingavocado.com for some great recipes. I love their Monster Dip (made with Greek yogurt, avocado, wasabi, ginger, etc). Avocados have good fats and great nutrient benefits with 20 important vitamins and minerals.
Nuts: Americans eat 2.5 Billion (with a B) nuts on game day. Nuts also contain good fats as well as fiber and protein so they are a satisfying snack. I love pistachios because 30 pistachios are 100 calories and if you get them in the shell they take a longer time to eat. Almonds, pecans, walnuts, and peanuts are also on my list of most nutritious nuts.
Turkey Sausage: Johnsonville is known for their amazing brats, but they also have a lower fat option. They have smoked turkey sausage and a cheddar turkey sausage that only contain 6 grams of fat and taste great. I love the honey mustard turkey sausage skewer recipe for the big game buffet because it also gets some veggies into your guests!
Baked beans: You knew I would have beans somewhere on this list! Baked beans have an undeserved reputation for being high calorie, but beans are high in fiber and protein and will help fill you up without filling you out. Check out Bush's "grillin" baked beans or click on www.thevegetablewithmore.com for recipe ideas.
Check out this clip from my appearance on The Daily Buzz this morning!
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