|
Health Tips That Can
Fend Off the Holiday Weight Gain!
by Alice Osborne
The Breakfast Ingredient of Champions
 Wish you didn’t get so winded when hiking up the stairs? Then start your day with oats. Or bran. Or anything high in fiber. It may not give you the lung capacity of Michael Phelps, but it could help you breathe easier. New research shows that dietary fiber may give lungs a “leg up”.
Breathe Easier
In a study, people who ate at least 27 grams of fiber per day had better lung capacity than people who got less than 10 grams. The high-fiber eaters were also 15% less likely to develop chronic obstructive pulmonary disease, an irreversible lung condition that makes it hard to breathe. Fiber protects lungs by reducing tissue-damaging inflammation. The antioxidants in fiber help protect lung cells, too. So, are you getting enough fiber?
Fiber: Wonder Food? What else is fiber good for? Plenty:
Waistline. Want to lose a few before the New Year? Fiber helps fill you up, so you munch less. Want to lose a few before the upcoming holidays? Fill up with fiber.
It's no news that boosting your fiber intake is good for your health. But boosting it at breakfast may be the key to staying lean, say RealAge doctors Michael Roizen and Mehmet Oz. In their new-this-week book, YOU: On a Diet, they suggest putting fiber-rich foods like oatmeal, whole-grain toast, or a veggie-packed omelet on your morning menu to curb afternoon binging on Cheetos or cookies. That's because fiber acts like a speed bump in your gastrointestinal tract, slowing everything way down, so you stay fuller longer.
This is one way you can use your body chemistry, not willpower, to curb cravings and get to your ideal body size.
Blood pressure. When your blood pressure creeps up, knock it back down with extra fiber. Get 20% of your daily calories from whole-grain, high-fiber foods instead of refined "white" carbs. It can drop your systolic BP 4 to 8 points and your diastolic BP another 6 to 8 points.
Bowels. We know fiber helps keep us regular. Next time you get the munchies, smear a few celery sticks with a couple of tablespoons of peanut butter. Eating lots of water-rich foods (aka celery) and getting adequate magnesium (a la peanut butter) may help keep you regular.
While a lack of fiber in the diet is a common culprit in constipation, not getting enough magnesium or not eating enough water-packed foods may have an impact, too. In fact, people in a recent study were most likely to suffer from constipation if they had low magnesium intake and didn’t eat many juicy foods (think watermelon, oranges, peaches, cucumbers, tomatoes). Here are some good sources of magnesium:
Spinach, cooked (1 cup): 156 mg
Halibut, cooked (3 ounces): 91 mg
Cashews (1/4 cup): 89 mg
Oat-bran muffin (1 medium): 89 mg
White beans, canned (1/2 cup): 67 mg
Bran cereal (3/4 cup): 64 mg
Brown rice, cooked (3/4 cup): 63 mg
Potato, baked, with skin (1 medium):57 mg
Whole-wheat bread (2 slices): 46 mg
Walnuts (1 ounce; 14 halves): 44 mg
Banana (1 medium): 32 mg
Here’s a magnesium-rich recipe that’s comforting, simple and fast!
WHITE BEANS, SPINACH and TOMATOES Over PARMESAN TOASTS
 4 thick slices country-style whole-wheat bread
1/4 cup freshly grated Parmesan cheese
2 tablespoons extra-virgin olive oil
4 cloves garlic, chopped
4 medium plum tomatoes, chopped
1 15-ounce can white beans, rinsed
1 10-ounce bag baby spinach
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/2 cup vegetable broth
1/4 cup sliced fresh basil, or 2 tablespoons prepared pesto
Preheat oven to 450°F.
Top bread with Parmesan, place on a baking sheet. Bake ‘til bread is crispy and cheese is melted, 5-7 minutes.
Heat oil in large nonstick skillet over medium-high heat. Add garlic; cook, stirring constantly, until fragrant, 30 seconds to 1 minute.
Stir in tomatoes and beans; cook, stirring often, ‘til tomatoes are beginning to soften and beans are heated through, 2-4 minutes. Stir in spinach, pepper, salt, broth and cook, stirring constantly,’til spinach is just wilted, 2-3 minutes. Remove from heat; stir in basil (or pesto). Spoon bean-and-spinach mixture over Parmesan toasts; serve hot.
Nutrition Information (per serving)
Calories: 270, Carbohydrates: 44g, Fat: 10g, Saturated Fat: 2g, Monounsaturated Fat: 6g, Protein: 13g, Cholesterol: 4mg, Dietary Fiber: 15g, Potassium: 497mg, Sodium: 729mg
Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (35% dv), Calcium (30% dv), Iron (25% dv).
 Download this recipe.
A Sweet Treat That Protects Your Smile
 Here’s a sweet treat that may actually be good for your teeth: dates. That’s right. Seems nature’s candies have one up on chocolate kisses and gobstoppers -- they have a substance that may help strengthen tooth enamel and guard against plaque.
Dates are rich in the element fluorine -- a component of fluoride, that enamel-friendly compound that can actually help reverse early tooth decay. Dates also provide your body with fiber and important nutrients like vitamins, amino acids, and minerals. Know any other sweet treats that boast such big nutritional benefits?
The Drink That Makes You Eat Less
 By now you know, we’re ALWAYS pushing water, and for good reason! You can save yourself that nasty after-the-holidays bathroom-scale jolt by not letting a single day slip by without drinking lots of water. Doing so could save you from consuming an extra 200 calories a day!
Turns out people who regularly quench their thirsts with water consume a whopping 9% fewer daily calories than non-water drinkers. Not only do water drinkers seem to drink fewer sugary and calorie-heavy beverages (like eggnog, mulled wine, and champagne), but they also have healthier eating habits overall, according to a recent study. So tip the balance in your favor by sipping water throughout the day.
Information Courtesy of Real Age.
Contribute to the Cook'n Club!
DVO would love to publish your article, prose, photography and art as well as your cooking, kitchen and nutrition tips, tricks and secrets. Visit the Newsletter Submission / Win Win for All section in our Forum for more information and details.
|
|
