Healthy Bites

To the Healthy Bites Archive

 A series of interesting thoughts from a health point, taken off the web

Trans-Fats Can Increase Your Risk Of Colon Cancer.

Are too many trans-fats sneaking their way into your body and diet? If so, you could be paving the way for an increased risk of colon cancer.

A recent study suggests that a diet high in trans-fats may significantly raise an individuals risk of getting colon cancer. In an effort to keep your colon healthy, limit high-trans-fat foods such as pastries, chips, processed peanut butter and crackers. Trans-fats are listed in the ingredients section of food labels as hydrogenated or partially hydrogenated vegetable and/or cotton seed oils. If you see the words partially hydrogenated or hydrogenated listed anywhere in the ingredients list stay away. Your colon and your arteries will thank you for it.
 

Are You A Chocolate Lover?

When looking to satisfy that chocolate craving, look to dark chocolate.

Research shows that moderate consumption of dark chocolate may actually be good for your heart. In a small study, supplementing the average American diet with ½ an ounce of dark chocolate and four (4) tablespoons of cocoa powder per day had a healthy effect on blood cholesterol levels. The optimum theme here is moderation, follow the suggested outline and you may improve your cholesterol count.
 

Do You Suffer From Allergies?

Does drinking alcohol make your allergies worse?

A recent study revealed that drinking alcoholic beverages can cause an increase in blood levels of the anti-bodies that cause allergy symptoms. Researchers believe that these elevated anti-body levels could make some people more prone to allergic responses. Try limiting yourself to just one (1) alcoholic drink per day and see if your allergy symptoms start to subside.
 

Are You A Meat Lover?

If you are looking to make your red meat habit a healthier one, consider eating grass-fed beef.

Choosing beef from grass-fed cattle may have a positive effect on your health profile. Beef that comes from grass-fed cattle tends to have less saturated fat compared to beef from cattle that were raised on a grain diet. To reduce your intake of saturated fat and cholesterol even more, limit yourself to just one (1) or two (2) servings of red meat per week. Your heart and arteries will thank you for it.
 

Dieter’s Please Beware.

If you are currently taking any diet supplements that contain ma huang and/or ephedra (ephedrine) these compounds have been associated with stroke, heart attack and palpitations. Ma huang and ephedra are herbal sources of ephedrine, a powerful stimulant that is found in many popular weight loss and energy products. People with heart conditions, high blood pressure and depression symptoms should be especially careful to avoid these substances.
Watch Those Cold Cuts.

Are you picky about the kinds of luncheon meats you put into your sandwich? If not, you could be raising your risk of diabetes..

A recent study suggests that a diet high in processed meats (more than five times per week) significantly raised an individuals risk of getting type 2 diabetes. In an effort to keep your risk to a minimum limit processed meats such as bologna, hot dogs, processed turkey, ham, salami and pepperoni. Instead choose whole meats, such as sliced whole chicken and turkey breast. 
 

A Healthy Alternative To Sweets and Trans Fats

When looking to satisfy that sweets craving, look to peanut butter. This will help you satisfy your craving for rich foods without loading up on trans fats, provided you choose the all-natural peanut butters.

Research shows that natural peanut butters do not contain the dangerous and harmful trans fats that can be found in the most popular name brands. Spread some on a stalk of celery or a toasted slice of whole grain bread for a creamy or crunchy, depending on taste, for a health conscious, high protein snack that will satisfy the craving for sweets.
 

Laugh A Little.

A little lighthearted laughter may be just the prescription for a healthy heart.

A recent study revealed that people with a good sense of humor and a propensity to laugh may be less likely to develop heart disease and high blood pressure when compared to those people who possess antisocial, type A personalities. Meeting stressful situations with a sense of humor may be particularly relevant to heart health and blood pressure.
 

Make The Right Choice.

If you have made the healthy change from white bread to whole grain bread, make sure that you are not getting more than you bargained for.

Some whole grain breads hide a tremendous amount of sodium. Only two (2) slices can add up to as much as 340 milligrams of the salty stuff. So your efforts to maintain good health could be affected by the type of whole grain bread you choose. Check the nutrition label and choose high fiber, whole grain breads with the least amount of sodium per serving. Your heart and blood pressure will thank you for it.
 

Do You Eat Out Often?

If your answer is yes its time to stop spending your weekends waiting in restaurant lines or buried in take out boxes. Home cooking is almost always better for your health.

A recent study revealed that people who frequently ate at restaurants tended to have more body fat than people who ate out only occasionally. Remember, chefs create meals for their patrons enjoyment and palate and not for their health. All of those succulent dishes that are prepared for your taste buds are hardly calorie, fat or sugar monitored. Those people who eat out frequently also tend to consume far more unhealthy fat and calories compared to those people who limit their consumption of restaurant food.
 

Reclaim Your Muscle!

Muscle loss is a natural part of the aging process, but you can halt the loss of lean muscle mass by regularly lifting weights.

People can lose as much as half a pound of muscle each year starting at age 35. In addition to depleting strength levels, such muscle loss also can lead to a gradual decrease in bone density and a lowered metabolic rate. However, things can change, a recent study shows that age related muscle loss can be halted, and even reversed, with a moderate weight training program and regimen. Join a gym today and start reclaiming your muscle!

Get Lean While You Clean.

If you need some additional inspiration and motivation to get your spring cleaning done, just remember this; it counts as exercise and will help you burn calories.

As unpleasant as they may seem many housekeeping activities are a great way to workout. Done with a little gusto and effort, household activities such as vacuuming, window cleaning, sweeping, moping and mowing the lawn can burn just as many, and sometimes more, calories than walking at a moderate pace will burn. Certain activities will also help to strengthen and tone your muscles as well. So crank some of your favorite music and start getting yourself and your home ready for summer. 
 

Double Dip Your Sunscreen This Summer.

Here’s the first thing that you should do when you step out into the sun this summer: Slather on a second coat of sunscreen.

Most health experts recommend re-applying sunscreen every 2 to 3 hours. However, a recent study suggested that re-applying sunscreen even sooner could make a good plan better. Re-applying your sunscreen 20 minutes after stepping outside, instead of 2 hours after, can reduce your UV exposure by as much as 40%. Continue to re-apply sunscreen every few hours if you remain in the sun for an extended period of time. But sure to double dip within 20 minutes after initial sun exposure.
 

A Neglected High Fiber Hero.

If you are adding more whole grains to your diet, don’t forget about barley.

Barley is an excellent source of both soluble and insoluble fiber. Insoluble fiber works to keep your colon healthy by helping to maintain regular intestinal function. Soluble fiber may help lower your cholesterol levels, thus reducing your risk of heart disease.
 

Stress and Anger Alternatives.

If you have a short fuse, are currently burdened with a tremendous amount of stress in your life, finding positive ways to let off some steam could help you live a longer and healthier life..

In a recent study of caregivers, anger, especially when combined with chronic stress, appeared to depress immune system function, opening the door to aging and disease. Learning to react to stressful situations with a sense of humor or to talk things out calmly instead of letting anger fester may help you to maintain your good health. Try to utilize your mental abilities and let go of whatever it is that is stressing you and put yourself into a time and place mentally that will relax and calm you.
 

Quick and Healthy Anti-Aging Nutrition Fixes.

Did you know that you can help make yourself younger by having a variety of quick vitamin C fixes each and everyday?

A recent study revealed that people who frequently snacked on fresh strawberries, kiwi fruit, pineapple slices and raw cauliflower and broccoli florets help keep their bodies young by providing a dose of heart healthy vitamin C. A few strawberries, one kiwi, a couple slices of pineapple, or a few cauliflower or broccoli florets will each add about 100 milligrams of vitamin C to your diet. Providing your body with 1,200 milligrams of vitamin C per day from these types of foods can help you keep your body young, vibrant and healthy

Healthy and Hearty Artichokes.

Here’s some interesting health news to fill up on: Artichokes are full of disease fighting nutrition.

According to research, artichokes contain a number of antioxidant compounds, such as cynarin. These antioxidants help keep you healthy by neutralizing free radicals that may contribute to cell aging and disease. Artichokes also are a good source of vitamin C and folate. Eating a diverse diet that includes 5 servings of fruits and vegetables per day can contribute greatly to your overall health and well-being.

Brush Up But Be Aware.

Long-term relationships are great for your health, but not when it comes to your toothbrush.

Research shows that the plaque-busting power of your toothbrush can decrease significantly with normal wear. In one comparison study, a worn toothbrush removed about 15% less plaque compared to a new one. For efficient and effective plaque-removal, replace your toothbrush every three months. Also, always remember to change your toothbrush following any bacterial illness as the toothbrush will harvest and re-introduce that bacteria into your body.