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Thinking about a healthy diet | myfox8.com

When actress Tia Mowry landed her breakthrough role in the sitcom “Sister, Sister,” she swapped home-cooked meals for catering spreads.

But her teen-dream diet of candies and carbs turned into a nightmare when she developed endometriosis, a painful disease that affects one in ten American women and 176 million women worldwide.

Two years and two surgeries later, some surprising advice from her doctor inspired Tia to radically change one of the most basic elements of her life: her diet.

After ditching the dairy and the refined sugars and processed foods, Tia’s pain receded drastically. What`s more, her migraines stopped, her skin cleared up, and she was finally able to get pregnant. Drawing on the latest research on whole plant foods, inflammation, and gut flora, her new book,

Drawing on the latest research on whole plant foods, inflammation, and gut flora, her new book, “WHOLE NEW YOU: How Real Food Transforms Your Life for a Healthier More Gorgeous You” chronicles Tia`s journey to wellness and provides all the resources you need to feel better.

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Dr. Hyman: 5 Superfoods Part of a Healthy Diet

I’m often asked by my patients, “What superfoods are most important to stay healthy?”

I like to think that everything I eat is a superfood. When I walk into the grocery store, which I call the “Farmacy,” I like to seek out powerful foods that are going to provide the right information for my body.

Here are my top superfoods:

1. Plant Foods

The vast, colorful array of vegetables represents more than 25,000 beneficial chemicals. Research shows the synergistic balance of these chemicals provides numerous health benefits. I recommend a diverse diet with numerous, colorful, fresh veggies and fruits. Our hunter-gatherer ancestors ate well more than 800 varieties of plant foods. Today, we don’t consume anywhere near this amount. Make that extra effort to include as many varieties of these colorful superfoods as you can.

2. Eat From the Rainbow

Every fruit and vegetable color represents a different family of healing compounds. Red foods (like tomatoes) contain the carotenoid lycopene, which helps eliminate free radicals that damage our genes. Green foods contain the chemicals sulforaphane and isocyanate, as well as indoles that inhibit carcinogens to protect against cancer. Simply put: The more color you incorporate, the more health benefits you’ll receive.

3. Mushrooms

While visiting China, I discovered folks there knew more about food’s medicinal properties than I did even after many years of research. Medicinal foods are a part of their everyday diet and mushrooms play a huge role within Chinese medicine. Reishi, shiitake and cordyceps contain powerful healing properties that boost your immune system and support healthy hormone production. Mushrooms are anti-viral and anti-inflammatory to support healthy liver function, optimized cholesterol levels and anti-cancer benefits. I use them often: I make a reishi tea, cook with shiitake mushrooms and make mushroom soup.

4. Healthy Fats

Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also increase fat burning, cut your hunger and reduce fat storage. Eating the right types of fats makes you lose weight, while eating excess sugar and the wrong types of fat make you fat. So again—avocados, nuts and seeds, wild fatty fish, grass-fed meat, extra-virgin olive oil—these are all superfood fats.

5. Seeds

My three favorite seeds are chia, hemp and flaxseeds. You can add all three super seeds to smoothies, puddings or on top of coconut yogurt with berries. Let’s look at their benefits.

  • Chia seeds provide an excellent source of anti-inflammatory omega-3 fatty acids that have numerous benefits, including glowing skin and mental clarity. Just one ounce of chia seeds packs a whopping 10 grams of fiber. Its insoluble fiber acts as a prebiotic that feeds friendly gut bacteria and ferments into short-chain fatty acids to support gut health. Chia seeds also contain more protein than most plant foods. And they contain more calcium than milk.
  • Hemp seeds provide healthy omega-3 fats, protein, B vitamins, magnesium, zinc and iron.
  • Flaxseeds are another great source of omega-3 fats, dietary fiber and essential vitamins and minerals. Flaxseeds have powerful, anti-cancer, hormone-balancing phytonutrients called lignans. Freshly ground flaxseed sprinkled into a smoothie is an excellent way to ease constipation.
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Eating for Two Often Doesn’t Mean a Healthier Diet – WebMD

FRIDAY, March 17, 2017 (HealthDay News) — Despite the well-known wisdom of eating a healthy diet while pregnant, new research shows that most American women don’t.

This was especially true among black, Hispanic and less-educated women, the study authors said.

For pregnant women, a healthy diet reduces the risk of obesity, preeclampsia, fetal growth restriction and preterm birth, the researchers noted.

“Unlike many other pregnancy and birth risk factors, diet is something we can improve,” said study author Lisa Bodnar of the University of Pittsburgh’s School of Public Health. She is an associate professor of obstetrics, gynecology and reproductive sciences at Pitt’s School of Medicine.

“While attention should be given to improving nutritional counseling at doctor appointments, overarching societal and policy changes that help women to make healthy dietary choices may be more effective and efficient,” Bodnar suggested in a university news release.

The study included more than 7,500 pregnant women who reported on their eating habits during the three months around conception. Their diets were assessed using the Healthy Eating Index-2010, which measures 12 key aspects of diet quality.

Nearly one-quarter of white women scored in the highest scoring fifth, compared with 14 percent of Hispanic women and just under 5 percent of black women, the study findings showed.

The more education pregnant women had, the higher their healthy eating scores, but that increase was strongest among white women. At all levels of education, black women had the lowest average scores, the investigators found.

And while there were inequalities, none of the women in any racial/ethnic and socioeconomic group achieved the recommendations in the Dietary Guidelines for Americans, according to the report.

“Our findings mirror national nutrition and dietary trends. The diet-quality gap among non-pregnant people is thought to be a consequence of many factors, including access to and price of healthy foods, knowledge of a healthy diet, and pressing needs that may take priority over a healthy diet,” said Bodnar, who is also the vice chair of research in the department of epidemiology.

“Future research needs to determine if improving pre-pregnancy diet leads to better pregnancy and birth outcomes. If so, then we need to explore and test ways to improve the diets for everyone, particularly women likely to become pregnant,” Bodnar concluded.

The findings were published March 17 in the Journal of the Academy of Nutrition and Dietetics.

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Is This Phenomenon Ruining Your Healthy Diet?

This nutrition mistake may be sabotaging you.

Pizza photo via istock.com/Avdeyukphoto

Oatmeal for breakfast. Salad for lunch. Chicken and veggies for dinner—and a bag of chips, some ice cream, a glass of wine, and two cookies for a midnight snack.

If this sounds like a typical day, you’re not alone. It’s a classic example of depleting willpower.

Research suggests that willpower may actually be a finite resource, rather than something over which you always have complete control. Studies have shown that people who make one virtuous choice find it harder to choose right when faced with the next decision—as if willpower ran out.

“New research suggests that we can potentially strengthen our willpower over time, kind of like strengthening a muscle,” explains Boston-based registered dietitian Matt Priven. “But in practice, I find that willpower is a challenge, because people tend to use up their reserve. They avoid the pizza, but later in the day they don’t have the strength to avoid the bag of chips.”

If this sounds like you, check out Priven’s tips for circumventing your willpower.

1. Don’t rely on it.

Making smart choices is certainly part of any healthy eating plan, but Priven says making willpower your “first line of defense” can be a recipe for failure. Instead…

2. Change your environment.

“Engineer your environment to decrease the likelihood that you’re going to need to rely on your willpower,” Priven suggests. In other words, set yourself up to make as few choices as possible each day. Get rid of unhealthy snacks. Make smaller portions. Batch cook at the start of the week. Sign up for a CSA or meal delivery service that brings nutritious food to you. Decline unnecessary social invitations if they’ll threaten your goals. Do whatever it takes to make healthy living an easy choice.

3. Get rid of barriers to success.

“You wouldn’t start training for a marathon without running shoes,” Priven says. “Don’t start a healthy eating plan without the right tools.” That may mean stocking up on physical tools needed to make good meals; buying healthy kitchen staples, such as olive oil and herbs; or brushing up on your cooking techniques. Knock down as many obstacles as possible.

4. Consider what works for you.

Priven says some clients succeed when they follow a diet, such as paleo, that eliminates choice by establishing strict rules. (He does caution that “any diet is not going to be as sustainable when you have large food groups that you need to avoid.”) Other people, however, do better with a gradual lifestyle shift. It’s all about your preferences.

5. Pay attention to all aspects of well-being.

You may not realize it, but everything from stress to sleep affects how much willpower you have, Priven says. A 2015 Tufts study even demonstrated that sleep deprivation may lead to poor nutrition choices. If you’re trying to clean up your plate, look also to improve your fitness, sleep, and stress levels.

6. Be kind to yourself.

Acknowledge that willpower is a fickle thing, instead of punishing yourself for lapses in judgment. “It is hard to make a behavior change,” Priven says. “Not every decision you make is going to be exactly as you want it to be, and that’s okay.”

A healthy diet improves sperm quality and fecundability of couples

Human sperm under a microscope. Credit: ©URV

Infertility is a global public health issue and affects 15% of all couples of reproductive age. Male factors, including decreased sperm quality, are responsible for approximately 25% of these cases. Researchers at the Universitat Rovira I Virgili and the Pere i Virgili Health Research Institute (Tarragona-Spain) have conducted the first systematic review of all observational studies on sperm quality and male fecundability and their relationship with diet, food and nutrient consumption

Nowadays, in order to improve and fertility changes, many fertility clinics recommend simple lifestyle changes such as increased physical activity, cognitive behavioural therapy or yoga to reduce stress, give advice on how to reduce alcohol and caffeine intake and provide lists of dietary recommendations. However, there is a lack of a proven scientific evidence regarding the role of in determining sperm parameters.

Researchers at the Human Nutrition Unit of the Universitat Rovira i Virgili (URV) and the Pere i Virgili Health Research Institute, (Tarragona-Spain) who are also members of the Ciberobn network of the Carlos III Health Institute, have conducted the first of all on sperm quality and male fecundability and their relationship with diet, food and nutrient consumption.

The results indicate that low sperm quality parameters are inversely associated with healthy diets rich in certain nutrients such as , certain antioxidants (vitamin E, vitamin C, β-carotene, selenium, zinc, cryptoxanthin and lycopene), other vitamins (vitamin D and folate) and low saturated fatty acids and trans-fatty acids. Fish, shellfish, seafood, poultry, cereals, vegetables and fruits, low-fat dairy and skimmed milk were positively associated with several sperm quality parameters. In contrast, diets rich in processed meat, soy foods, potatoes, full-fat dairy and total dairy products, cheese, coffee, alcohol, sugar-sweetened beverages and sweets have been associated with lower-quality sperm in some studies. A high intake of alcohol, caffeine, red meat and processed meat by males has a negative influence on the chance of pregnancy or fertilization rates of their partners.

According to the researchers, their review has provided a comprehensive overview of existing high-quality research into the effect of diet and the consumption of different foods and nutrients on fecundability and male fertility so that safer and more effective can be made in the future.

These results highlight the fact that adherence to a healthy diet, e.g. the Mediterranean diet, by men could significantly improve their sperm quality and the fecundity of their partners.

Explore further:
Consuming saturated animal fats increases the risk of type 2 diabetes

More information:
Albert Salas-Huetos et al, Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies, Human Reproduction Update (2017). DOI: 10.1093/humupd/dmx006

Healthy Diet Habits

Posted: Friday, March 10, 2017 2:08 pm

Healthy Diet Habits


The Coronado Public Library will offer “Shake the Salt Habit: Limiting Salt in Your Diet” on Thursday, March 9 from 11 a.m. to 12 p.m. Meet the foods that can sabotage anyone’s healthy diet and weight loss efforts. Learn to distinguish culprit foods that can sneak into your diet. Discover effective ways to reduce their intake without sacrificing flavor. Participants will also enjoy a healthy snack and learn some low impact exercises to increase physical activity, an important component of weight management and health. Attendees will receive a free health guide with recipes and tips for healthy living. This class is free and open to the public.

The class is made possible by San Diego Oasis. For more information, call the library at 619-522-7390.

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Friday, March 10, 2017 2:08 pm.

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