News you can use – for a healthy New Year

The start of the New Year brings renewed resolutions, often related to diet, exercise, weight management, and improved health and fitness.  However, with so much often conflicting information out there, it is difficult to discern the difference between accurate data and misinformation.  So, we will begin issue with a review of news you can apply to your lifestyle choices to support improved well-being.  Remember to set realistic goals and to arrange to get support for yourself in meeting them.  (Contact us here at (linda.healingbridges@gmail.com.)

Many of the following facts came from Weill Medical College of Cornell  University, Food & Fitness Advisor:

1)  Increase your intake of Omega 3 essential fatty acids for heart health and to reduce risk of stroke, dementia, and depression.  Include salmon and other fish twice a week.  Be sure fish is not fried.  If you are pregnant or may become pregnant, consult a physician.  Everyone should eat no more than 6 oz. a week of canned tuna due to mercury levels, and should check country of origin for the safest sources of salmon, i.e., Chile, Canada, U.S.  Avoid shark, swordfish, tilefish, and king mackerel.

(Editor’s Note:  If you prefer not to consume fish, include more walnuts, avocado, and ground flaxseed in your diet, and consider supplementing with a pharmaceutical quality EPA/DHA Supplement such as Omega Pure 600 XS by Xymogen which you can order by calling 1-800-647-6100 or at www.xymogen.com.  If they request a referral from a health care practitioner, Linda Ciotola is a referring practitioner.)

2)  Vegetables are not only good for your immune system, your heart, and for cancer prevention, but eating more than two servings a day may help reduce mental decline up to 40%.  A serving equals 1/2 cup cooked or 1 cup raw.  And 1 cup of dark, leafy greens such as kale, collards, and spinach was shown to be particularly protective.  (Dr. Andrew Weil also recommends bokchoy, broccolini, and Swiss chard.)

3)  Regular exercise helps prevent colds – 45 minutes, 5 days a week of moderate exercise is the prescription to reduce risk of catching a cold.  An added bonus is that you’ll reduce your risk of age-related macular degeneration

4)  Quality carbs matter.  Include servings of 100% whole grains, oatmeal, vegetables, and fresh fruit in your diet and avoid processed foods such as white bread (or bread labeled anything other than 100% whole), sugary foods, high fructose corn syrup, and soft drinks.  Choose whole wheat pasta over enriched.

5)  Trade animal fat and animal protein for plant resources.  Avoid trans fats, reduce saturated fats.  More legumes, nuts, seeds, less meat, cheese, and fast food.  (Red meat has been associated with hormone-positive breast cancer.)

6)  Spice it up!  Tumeric in curry can help control the    inflammation which contributes to certain cancers, heart disease, Alzheimer’s, and rheumatoid arthritis. Cinnamon helps stabilize blood sugar.  (Hippocrates was right when he said, “Let food be your medicine and medicine be your food.”)

7)  Say, “nuts” to hunger and over-eating!  Enjoy a serving of nuts (e.g. 6 walnuts, 8 almonds, 20 peanuts) about 30 minutes before meal time to stave off hunger and help regulate your hunger and satiety cues.  This tip and a wealth of information about food, “waist management”, cravings, digestion, mood, hormones, brain chemistry, and related facts are all found in the book, You On A Diet by Michael Roizen, M.D. and Mehmet Oz, M.D.  Filled with reader-friendly language and drawings, this book provides a wealth of information that can help illuminate why your body responds to foods the way it does.  In addition, you’ll get lots of practical suggestions and a healthy dose of humor, too.  Highly recommended.

If you need on-going support for your own or a loved-one’s improved well-being (physical, mental, emotionally, spiritual), please contact us.  That’s why we’re here.

Warmest wishes for a happy, healthy, and fit New Year!