Eating For Health

Most people know drinking milk is important for healthy bones.   But how about your overall health?   And for years the American Heart Association and other organizations have recommended low-fat or fat-free milk for heart health. But a new study sheds a different light on real milk and whether or not whole milk may be a healthy choice.   In fact, the latest research is showing that drinking real whole milk may actually lower your risk of diabetes and high blood pressure.   What do the studies find? 1.       An international study found a link between consumption of real dairy foods, especially whole fat diary, and lowering one’s risk of high blood pressure and diabetes.   The study looked at nearly 150,000 people from 21 countries across the globe whose ages ranged from 35-70 years old.   They asked these individuals how often they ate certain foods.   Dairy foods included real milk, yogurt and cheese.   Researchers als...

Every January the US News and World Report ranks the best diets .   They rank diets based on the best diets for your overall health, for weight loss, for diabetes, for heart health.    So what are the best diets as of January 2014? Best Overall Diets Number One:   DASH DIet Two diets came out on top for best diets overall, the DASH diet and the TLC diet.   When teaching nutrition, I always tell my students about the DASH diet.   It is an acronym for D ietary A pproaches to S top H ypertension.   So yes, it is recommended for those with high blood pressure.   But it is also a great diet for overall nutrition and for heart health.   It is a nutritionally sound and balanced diet.   The diet focuses on foods rich in potassium, calcium, protein and fiber to help fight or lower high blood pressure.   This diet was developed by the National Heart, Lung and Blood Institute and they have free guides for the plan.   They offe...

Everyone knows or has met runners.   Whether they run on the open road or on the treadmill they can go the distance.   My daughter easily does 4 miles on the treadmill and I have many relatives that enter 5K and more races.   I also used to be a runner but now focus on bicycling and long walks.   So are walks healthy and can they be as good for you as running? The key seems to be how much energy is expended.   If you walk for a good distance and burn up the same calories as a jogger who jogs 1-2 miles, then YES, walking can give you the same health benefits.   What are those health benefits?   Lowering your risk of heart disease, less risk of hypertension, less risk of diabetes.   As article in the December 2013 issue of Tufts’ Health and Nutrition Letter, outlined the many health benefits of walking. Dr. Nelson, a professor at Tufts is quoted, “A 150 pound woman will burn 80 to 100 calories for each mile she walks.”  ...