September 2014 Newsletter
Low Carb vs. Low Fat Diets
According to a new study, people who eat more proteins and fats lose more body fat and have fewer cardiovascular risks than people who follow the low-fat, high carbohydrate diets that health authorities have favored for decades. Recent studies seem to confirm the long held beliefs of a low carb life style leading to weight loss. But what do we really want to cut out and incorporate more of? Ditch the simple starches, the sugar and the empty carbs; and increase the amount of healthy satisfying fats and complex carbohydrates. But what is the average person supposed to take away from the findings and how do you actually do it? Low carb eating certainly means cutting out the sweets and snacks that are essentially just sugar and fat. However, eliminating healthy carbohydrates and consuming a high fat diet is not a wise alternative. Sticking to a balanced approach, eating lean proteins, nuts, and plenty of fruits and vegetables, is sustainable, satisfying and won’t leave you feeling restricted or overwhelmed by diets that come and go. Remember, diet fads don’t make a profit on the phrase “everything in moderation.” It’s up to us, the consumer, to weed through the advice and find what works for each of us.
5 Servings of Fruit Per Day!
Just by incorporating fresh raw fruit into your diet, you decrease your risk of heart disease and stroke by up to 40%. How do we get our intake up to the recommended amount of 5 servings per day, other than grabbing natures conveniently packaged fast foods like apples and bananas? Try incorporating fresh fruit into recipes that might normally call for a sweet sugary ingredient. Breakfast cereal may be the easiest to try this tactic on. Simply chopping up a fresh, ripe peach or tossing some berries into your bowl not only counts as you serving of fruit it can also turn a healthy breakfast into a sweet treat. Lunch time is an opportunity to not only eat your greens but also do some really great food substitutions. Rather than buying a bottle of salad dressing pick up or make a fresh mango salsa. Salsas or just freshly blended fruit purees coat a salad with some of the same wonderful sweet and savory properties without the hidden ingredients bottled and processed dressings can contain. Dinner could be your favorite Asian stir fry but try swapping freshly diced pineapple for the traditional grocery store sauce or glaze. Fresh, diced crunchy cucumbers can even replace the peanuts on top. There are lots of ways to hide or showcase healthy foods into traditional favorites and lots of resources out there to give you great and easy ideas. Remember the fresh fruit and veggie mantra 5 alive!
Ancient Grains Making a Comeback
Take a minute to check out the benefits of ancient grains. Some of these long forgotten grains are even gluten free. Millet for example, is gluten free and very nutrient dense. As a wonderful bonus, it is easy to grow and requires less water than other grains, making it a sustainable choice. Other “warrior grains” as some people call them are quinoa, amaranth, chia and kaniwa. Chia is actually a seed that requires no cooking and almost looks like a poppy seed; it is also great sprinkled on salads! These grains are great choices for vegetarians since they are so high in protein and complement vegetables so well. Despite the recent popularity, fewer than 2% people will eat quinoa in a give week, while 44% will eat cake.