Living Lite

Jazzed Up About Juicing?

March 27, 2012

Juicing is about to have a comeback with Starbucks opening its first juice bar and juice cleanses all the rage. I will be discussing juicing with a few experts on today's Kojo Nnamdi Show on WAMU - FM, 88.5.

Personlly, I love juice. I've been drinking orange juice every morning of my life. You'd think I'd be sick of it by now. But every morning, I look forward to my "sunshine in a glass," and it never disappoints. Especially on those occasions when it's fresh-squeezed. I could live on the stuff. Just thinking of it makes me salivate!

But I save my juice for 8 ounces in the morning because, while, it packs a huge nutritional punch and thinking of it makes me salivate, it also puts on the weight, and fast! Here's how...

My client, Caroline, who was successfully losing weight, was disappointed one recent week that she didn’t lose weight as usual. It didn’t make sense to either of us. Her food intake was stellar. She was even a little more physically active than usual. It wasn’t until we reviewed her food diary thoroughly that we discovered the culprit was liquid calories, and they added up in a way that surprised her. In her case - as is the case with many of us  – that extra glass of wine or mixer, juice as a snack here and there, can add up in ways we don’t expect.

Liquid calories in just about any form, whether alcohol, juices, or sodas, are stealth calories. They come in undetected under the radar screen but have an impact that can be enormous. Scientific evidence is confirming that though these liquids count as calories, our bodies don’t detect them the same way they would if we were eating solid food. When we eat calories in the form of solid food, we naturally compensate by reducing the rest of our meal’s or day’s food intake. But when people ingest liquid calories, studies show, they don’t compensate for them by eating fewer calories.

Learn more about juice, and listen to me on the Kojo Nnamdi Show discuss Juicing...


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Fruit Reduces Diabetes Risk

March 26, 2012

 

People are always asking me if fruit is too high in sugar to eat, especially if you have diabetes. My answer: It is the perfect food! In fact, people who eat high levels of fruit have a lower incidence of Type 2 Diabetes, the most common form of diabetes, according to a recently published Harvard study.

Fruit is high in water and fiber, which help you feel full with fewer calories, and why fruit-eating is correlated with weighing less. Even though it contains simple sugars and carbohydrates, most fruits have a relatively low glycemic index, that is, when you eat it, your blood sugar raises only moderately, especially when compared with refined sugar or flour products.

Fruit is loaded with nutrients scientists believe protect people from major chronic diseases such as heart disease, cancer, type 2 diabetes, inflammatory diseases, and more. The potassium in fruit helps lower blood pressure and actually helps neutralize the blood pressure-raising affects of sodium.

Eating more fruits and vegetables – as high as 5 cups per day or more – is a habit which could help you stabilize and even reverse Type 2 Diabetes. Yes, it is possible!

And, the best part of fruit? It’s delicious! It’s easy to eat, to pack in your lunch box for the office or school, and it’s such a refreshing snack or dessert. What could be better?

For more details about fruit and this Harvard study...


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Smart Foods: The Science of Brain Nutrition So Far

March 18, 2012

My clients regularly ask me: Are there foods which help my brain? My answer: Yes! What you eat profoundly affects your brain, memory, and mental acuity.

"Nutrients are essential for brain function," said Martha Clare Morris, at a National Institutes of Health conference on brain function and preventing cognitive decline.

"The dietary components with the strongest evidence to date for dementia prevention include antioxidant nutrients, fat composition, and B vitamins," said Morris, director of Nutrition and Nutritional Epidemiology at Rush Medical College in Chicago.

Antioxidant Nutrients

"The brain is particularly vulnerable to oxidative damage due to its high metabolic activity and the presence of relatively few antioxidant enzymes ... Antioxidant nutrients (vitamin E, vitamin C, carotenoids, flavonoids) are a natural defense mechanism ... Of the antioxidant nutrients, the evidence for brain protection is strongest for vitamin E; that for carotenoids, vitamin C, and flavonoids is limited and inconsistent but promising," said Morris.

But when it comes to nutrients, both too little or too much can be dangerous. So I recommend you get those nutrients from food, not supplements, which can be harmful if taken in doses which disturb your body's natural nutrient balance.

Some examples of foods high in brain-protecting antioxidant nutrients:

Vitamin E: Sunflower seeds, almonds, sunflower oil, safflower oil, canola oil, hazelnuts, pine nuts, spinach, turnip greens, beet greens, dandelion greens, canned pumpkin, carrot juice, broccoli, sweet potato, sweet red peppers, mangos, papayas

Carotenoids, such as Beta-Carotene (orange), Lycopene (red), and Lutein (yellow/green): Orange, red, and deep green veggies and fruits, particularly … Carrot juice, carrots, butternut squash, pumpkin (or any orange-colored winter squash), sweet potato, greens such as spinach, collards, kale, turnip greens, beet greens, avocados, orange melons such as cantaloupe, red peppers, apricots, broccoli, plums, mangos papayas, plantains, Brussels sprouts, watermelon, asparagus, tomatoes, watermelon, pistachios

Vitamin C: Citrus fruits such as orange, lemons and grapefruit, peaches, sweet and hot peppers, papayas, pineapple, strawberries, broccoli,kiwi fruit, sweet potatoes, Brussels sprouts, kohlrabi

Flavonoids: Cocoa, green and black tea, citrus fruits, dark chocolate, red wine, apples, grapes, berries, numerous fruits and vegetables

Fat Composition

Fat is an essential nutrient. But the type of fat you eat trumps everything. Fat ends up in all of your body’s cells, including your brain cells. It acts as a cell lubricant, improves flexibility and communication between cells.

Learn more about brain-healthy fats, B Vitamins, and the proven brain-healthy lifestyle.


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