Most people are aware of a link between antioxidants and a lower risk for some cancers. Now recent studies indicate that women who consume antioxidant-rich foods also have a lowered risk of heart attack.
Researchers as the Karolinska Institute, based in Stockholm, Sweden, recently reported that women who consume foods high in antioxidants, including roughly seven daily servings of produce, were 20 percent less likely to experience a heart attack over a span of 10 years. This link seems to apply only to the consumption of whole foods and does not indicate the same benefits from supplements.
Just one more reason to add spinach, broccoli, berries and beans to the menu.
When you think of carbs do you think of pasty white bread wrapped in cellophane? Or does your mind go to the healthy options of whole grains? Check out this article for some inspiration on how to get delicious whole grains on the menu: http://www.boldsky.com/health/nutrition/2012/healthy-whole-grains-030511.html
This article comes to you courtesy of The Physician’s Committee for Responsible Medicine and Ecorazzi. This is not only fascinating but informative, encouraging and most of all INSPIRING.
In appreciation of the inspiring athletes competing in London at this year’s Olympic Games we want to share this with you.
Read about how some former Olympians credit their conscious lifestyle choices with helping them find success in competition. Carl Lewis is possibly the most well known for his vegan lifestyle but you may be surprised at just how many other athletes are embracing vegetarian and vegan diets.
http://www.ecorazzi.com/2012/07/27/top-10-historic-vegetarian-and-vegan-olympians/
Of course we believe that EVERYONE who holds to the courage of their convictions is a CHAMPION !
CHERRIES !!!
A plant based diet isn’t just good for you….it’s colorful, gorgeous, and delicious! There are a lot of great recipes for cherries beginning with the old fashioned picnic favorite; cherry pie. You can add them to salads, top your pancakes at weekend brunch or, best of all, just enjoy them straight up !
They’re loaded with antioxidants and, according to the USDA, may reduce your risk for heart disease, cancer and arthritis. They may also play a role in reducing muscle damage in athletes.
Eat the rainbow !
From PCRM (Physician’s Committee for Responsible Medicine) there is a new study which touts the benefits of a plant based diet, specifically in relation to weight loss and hormone issues. Of course if you have severe symptoms you’ll need to work with your doctor but a good doctor is also going to have you look at your diet. Why not take the “good food” approach to managing your symptoms. This article is a short read and definitely worth your time.
Low-Fat, Plant-Filled Diet Reduces Weight and Symptoms of Menopause
Women who were encouraged to eat a low-fat diet with more fruits, vegetables, and whole grains were more likely to lose weight and reduce hot flashes and night sweats, according a new study in the journal Menopause. Researchers analyzed 17,473 postmenopausal women from the Women’s Health Initiative Dietary Modification trial and put them either in a group supported to make specific dietary changes or a control group that received minimal nutrition information and no group support. Although weight loss was not a stated goal for either group, women who adopted the low-fat diet were three times as likely to lose weight, compared with the control group, while women in the control group were twice as likely to gain weight. Women who lost weight were more likely to eliminate hot flashes and night sweats, compared with women who maintained their weight. These improvements were strongest among those who made the dietary changes.
Kroenke CH, Caan BJ, Stefanick ML, et al. Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause.
Summer lends itself to a diet that’s naturally fresher, naturally sweeter, with the abundance of summer fruit. We think you’ll appreciate this link with information on choosing and storing fruit, finding out what’s in season (as opposed to produce that had to endure and arduous journey) and other interesting facts.
http://www.fruitsandveggiesmorematters.org/fruit-nutrition-database
The Physicians Committee for Responsible Medicine has issued a warning about the dramatic effects of hot dog consumption. We’re not trying to ruin your summer picnics. We’re just putting forth some information that might save your buns. You can still have a great time and enjoy DELICIOUS summer specialties. LIGHTEN UP, our current class in the members area, is all about eating right and having fun ! Check it out: http://www.marilu.com/becomemember.php
And you can check out the PCRM article right here: Once you know something you can’t “un-know” it.
This is worth knowing !! 
…..NOT grilling meat ! Carcinogens form when meat is barbequed. This isn’t news but it IS a timely reminder just before the biggest grilling day of the year. The 4th of July is around the corner but don’t wait until Wednesday to think about what you’re going to eat. Start planning TODAY so that you can enjoy delicious, seasonal, festive foods when the parties roll around.
From our friends at PCRM here’s a recipe for a blue corn chip salad that will have other people envying your plate this year.
Blue Corn Chip Salad
Makes 2 servings
4 cups baked blue corn chips (other colored corn chips can be substituted)
1 small head red-leaf lettuce, torn into bite-size pieces
16 ounces cooked black beans, rinsed
1 cup salsa
3 roasted red peppers, sliced into strips about 2″ long by 1/2 ” thick
1 Roma tomato, diced
1/4 cup pepitas (green pumpkin seeds; optional)
Place the corn chips on the plates first, followed by the lettuce, then the beans, then the tomatoes, then the salsa, and top it off with the sliced roasted red peppers. If you decide to add pepitas, make them the final ingredients you place on the salad.
Per serving (1/2 recipe): 239 calories, 10 g protein, 39 g carbohydrate, 16 g sugar, 2 g total fat, 9% calories from fat, 15 g fiber, 340 mg sodium
There’s a reason why we look for lots of berries in our blueberry muffins, blueberry pancakes etc. THE BERRIES ARE THE BEST PART !
Why not enjoy them just the way they are. They’re abundant at this time of year and the list of how good they are for you is nearly too long to post. Get antioxidants to protect your heart and brain, along with fiber and flavonoids, which have been shown to improve memory and cognitive function. They have Vitamin C to help your immune system along with Vitamin A, Vitamin K , Iron and Manganese, Calcium, Vitamin E and Zinc.
But the best reason? At 84 fat free calories a cup they are one of summers sweetest treats !! Most of what’s truly delicious is alos GOOD FOR YOU !
ON YOUR MARK, GET SET….
After a full night’s sleep your brain is in need of replenishment. Having breakfast refuels your brain by supplying the energy and proper nutrition it needs. Eating a healthy breakfast is like throwing some small twigs on a fire to get those mental flames rising again. If you toss a log on the embers you’re going to kill the fire. In the same way, a healthy breakfast (I recommend beginning with a cleansing fruit) will stoke your metabolism and prevent your from feeling famished later in the day, forcing you to toss a big old log on the fire when you pig out at lunch.
With a little advance planning you can have a healthy, whole-foods breakfast ready in minutes. That’s going to give you a better start to your day and help you to be more productive. It’s the foundation, the cornerstone, for the rest of your day.
Marilu Henner, Total Memory Makeover
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