- Lutein for your eyes. As you get older, your eyes become vulnerable to macular degeneration, a disease that can severely damage your vision. Lutein protects your eyes from the oxidative stress and free-radical damage that could harm your eyesight. Look for at least 8 milligrams (mg) in your multivitamin, or you can get your daily dose from foods like kale, papaya and eggs.
- Zinc for your skin. This nutrient acts as a 24-hour on-call skin mechanic. Zinc repairs the wear and tear caused by stressors to your skin. Zinc works to heal tissue by stimulating cell growth and regeneration. Look for zinc in supplement form. Try a dose of at least 8 mg in your multivitamin. Zinc is also found in many foods: Swiss and cheddar cheese, yogurt, baked beans, oysters, crab and lobster.
- Glucosinolates for your liver. Your liver is responsible for detoxifying your body. Glucosinolates can help protect your liver by regulating the enzymes that assist in the detoxification process. The best way to get this important phytonutrient is through food sources like collard greens, Brussels sprouts and cauliflower.
1 AnswerMehmet Oz, MD, Cardiology, answeredThe harmful effects of stress can wreak havoc on your body as you age. Keep your eyes, skin and liver healthy and vital with these three powerful nutrients.
1 AnswerHALT, an acronym for Hungry, Angry, Lonely, and Tired, is a popular slogan in recovery communities like Alcoholics Anonymous and Overeaters Anonymous. The idea is that each of these four conditions, if not taken care of, can lead to relapse. But this powerful technique also works to short-circuit food cravings. It’s simple to use. Just ask yourself the questions below:
- “Am I physically hungry?” True hunger is natural. It comes on gradually, grows more intense the longer you go without food, and goes away when you eat. If you are hungry, eat a healthy snack to tide you over until your next meal. If you’re not hungry, continue with the questions—they’ll help you find a calorie-free way to meet your emotional need.
- “Am I angry?” Eating an entire sleeve of Oreos because you’re mad at your mother, your partner, or your boss may mask your anger, but it won’t get rid of it. Besides, you know you’ll feel guilty and furious with yourself later on. Why put yourself through that? Choose a healthy way to blow off steam; take a brisk walk if possible or let it all out in your journal.
- “Am I lonely?” No matter how delicious it is, food is no substitute for human companionship. To get the true connection you seek, call a friend or relative, or better yet, make plans to get together for a (healthy) dinner, a movie, or to simply hang out.
- “Am I tired?” You can’t make smart choices about food if you’re nodding off. Catch a twenty-minute catnap, take a quick shower, or—if it’s nighttime—head to bed. Yes, it really is that simple. You can’t eat if you’re sleeping!
1 AnswerPesto is delicious, but mind-bogglingly high in fat. Besides basil, a traditional pesto contains ground pine nuts, olive oil, and Parmesan cheese, which is why a ¼ cup serving contains about 300 calories. I recommend that you enjoy it on occasion only. Or make a lower fat, lower-calorie version at home—simply swap the olive oil for vegetable stock and use a smaller amount of pine nuts. Not exactly traditional, but you will save lots of calories.
1 AnswerCheck the Nutrition Facts label for serving size and calories and fat per serving. In general, red sauces such as marinara, pomodoro, tomato, or red clam are the lightest options. Creamy sauces like alfredo and alla vodka, as well as those with added meats like Bolognese, tend to pack tons of calories and saturated fat.
1 AnswerOne easy small change is to mix half a serving of the high-fiber variety with half a serving of your favorite brand. Every little bit of fiber helps keep hunger at bay. Eventually, try to wean yourself off the sugary stuff. Who knows? You might actually start to like your high-fiber brand.
2 AnswersIn a 2009 study, researchers in Toronto fed two groups of people breakfast. The first group got a low-fiber breakfast cereal with 1 percent milk. The second group was given a high-fiber variety (which contained 28.5 grams of fiber per serving), again with 1 percent milk. Three hours after that meal, the researchers gave both groups pizza, and told them to eat until they felt comfortably full. Compared to the group who’d eaten the low-fiber cereal at breakfast, those who’d eaten the high-fiber cereal consumed fewer calories from breakfast and lunch combined. They also said they felt more satisfied.
2 AnswersWhatever you have for breakfast, there’s a way to add fiber to it. Have a serving of fruit, opt for whole-grain toast instead of white, add veggies to your omelet, make pancakes and waffles with buckwheat instead of white flour. Or—and this is so easy—pour a bowl of high-fiber breakfast cereal that contains at least five grams of fiber per serving. (Oatmeal contains only four grams per serving, but it’s so good for you that it’s an exception to the rule.)
Five grams may sound like a lot, but many brands offer even more than that. Bran Buds, All-Bran with Extra Fiber, and Fiber One contain 13, 13, and 14 grams of fiber per serving, respectively. If you don’t like those, hit the cereal aisle and read those Nutrition Facts labels.
One thing to watch out for: added sugar. Even high-fiber cereals can pack a lot of it, which drives up the calories per serving. As a rule of thumb, the grams of fiber per serving in your cereal should be higher than its grams of sugar per serving. You can always add sweetness with fruit.
1 AnswerGrains are the seeds of plants. Fiber is a part of grains—whole grains, at least. Before they are processed, all grains have three components: the bran (where most of the fiber is), the germ (where most of the nutrients are), and the endosperm (which makes up the bulk of the seed).
Every grain starts out as a whole grain. But when a grain is refined, its bran and the germ are stripped away, leaving only the endosperm. Without the fiber and nutrient-dense bran and germ, about 25 percent of a grain’s protein and more than fifteen key nutrients are lost.
Yes, vitamins and minerals are added back into refined grains after they are milled. (Manufacturers are even adding fiber to products made with refined grains now.) However, refined grains don’t provide these nutrients naturally, and when it comes to food, natural is always better.
The percentage of fiber in a whole grain varies greatly, and it’s fiber that fills you up so that you eat less but leave the table satisfied.
3 AnswersMichael Roizen, MD, Internal Medicine, answeredHere's how to eat less red meat without sacrificing flavor:
- Grill something new. Fire up your grill and lay out beefy-tasting veggie burgers -- yes, veggie burgers. I'm a big fan of many types of veggie burgers, from spicy to barbecue to classic. I recently had a veggie burger "taste off" of more than 20 different brands at my house.
- Opt for low-fat, low-sodium tofu dogs instead of traditional hot dogs. Pair with sauerkraut on a 100% whole-wheat bun and top with a thin ribbon of yellow mustard, which contains brain-healing turmeric. Heterocyclic amines, nasty compounds that form when meat is cooked at high temperatures, are linked to many cancers, including colon cancer, breast cancer, stomach cancer, pancreatic cancer, and prostate cancer.
- Skip the beef and eat more beans. In your favorite soups, stews, and casseroles, use mild and trendy black beans; big, creamy kidney beans; and/or white cannellini beans. Beans are excellent meat substitutes because they're high in protein and filling fiber, and ultra low in fat. (Meat contains high levels of saturated fat, which can turn on inflammation-triggering genes, increase skin wrinkles, decrease sex drive, increase low-density lipoprotein (LDL) cholesterol -- as well as your waist size -- and make blood sugar control harder.) The calorie trade-offs are another plus. You'd have to eat more than 4 cups of black beans -- and that's not going to happen -- to match the calorie count of one 10 oz. rib eye steak (860)! One cup of black beans delivers just 190 calories along with 14 to 20 grams of protein and nearly 20 grams of cholesterol-lowering, inflammation-soothing, heart-smart fiber.
- Don't give up "umami." U what? Umami is a naturally occurring glutamate that delivers the subtle, savory taste of beef. It turns out plenty of other good-for-you foods tickle your taste buds in the same way. Foods with big umami impact include mushrooms, tomatoes, sweet potatoes, and even carrots. Grill big Portabello mushrooms or sauté some shitake mushrooms to add to scrambled eggs. In one study, people who ate mushroom-based dishes instead of meat-based ones consumed 420 fewer calories, and in a blind taste test said the food tasted even better and left them feeling just as full for just as long.
Modified citrus pectin may significantly increase the urinary excretion of metals. Caution is advised in patients taking chelating agents.
Although not well studied in humans, pectin may lower cholesterol levels. Consult with a qualified healthcare professional, including a pharmacist, before combining modified citrus pectin with cholesterol-lowering agents.
Although not well studied in humans, modified citrus pectin may significantly inhibit carbohydrate-mediated tumor growth. Patients taking any herbs or supplements for cancer should use modified citrus pectin with caution.
Modified citrus pectin may slow or reduce the absorption of oral agents. Caution is advised when taking herbs and supplements by mouth.
You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.
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