Posts Tagged ‘healthy eating’
June 26, 2014
When your mother told you that breakfast is the most important meal of the day, she was absolutely right.
New research shows that eating just 2, but large, meals a day at breakfast and lunch could potentially be the best way for people with type 2 diabetes to control their weight and blood sugar. The study proved that eating fewer meals per day could improve fasting glucose levels, lower liver fat content, better insulin sensitivity and help manage weight loss.
Czech researchers assigned 54 diabetics to a 12 week diet consisting of either two or six meals per day – but the same number of overall calories. The group that ate two larger meals per day reduced their weight and waist circumference more than those who ate six smaller meals throughout the day.
These findings prove that eating two to three meals per day will work for people with diabetes. Breakfast should be the largest meal, lunch should be heavy and dinner should be light.
While meal plans can be used to help manage diabetes, the goal is always prevention. With diabetes affecting more than 26 million Americans and quickly growing, it’s more important than ever to know your personal risk factors:
- Family History
- Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
- Being Overweight
- Physical Inactivity
- Low HDL cholesterol
- High blood pressure
- Abnormal fasting glucose screening results
If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.
If you are at risk for diabetes, you may also be at risk for other diseases. Download our free health screening guide to learn more about early disease detection and the power of prevention.
June 19, 2014
The Mediterranean diet has been linked to better cardiovascular health, even though it is relatively high in fat. New research shows that there is a ‘fusion’ of healthy fats in olive oil with nitrates in greens like spinach and celery in the Mediterranean diet that creates a nitro fatty acid. This acid relaxes blood vessels and brings down blood pressure – key components of heart health. While this study was conducted using mice, researchers believe that the nitro fatty acid that resulted applies in human beings.
The combination of olive oil with greens is what makes the Mediterranean diet helpful with reducing the incidence of cardiovascular problems like stroke, heart failure and heart attacks. Olive oil also helps arterial function in elderly individuals. The fats in olive oil help to prevent damage to the layer of cells that line the inner walls of the arteries and help blood circulate smoothly.
Health Benefits of Olive Oil
Olive Oil as an Anti-Inflammatory: Oleic acid, which is the most prominent fatty acid in olive oil can reduce inflammatory markers similar to C-Reactive Protein. Other antioxidants in olive oil work similar to ibuprofen, and 3.4 tablespoons of extra virgin olive oil has a similar effect to 10% of an ibuprofen dosage for pain relief.
Preventing Cancer: A potential contributing factor to cancer is oxidative damage, which olive oil antioxidants reduce. Oleic acid in olive oil is resistant to oxidation and can have beneficial effects on genes linked to cancer.
Improving Brain Function in Alzheimer’s Disease: One feature of Alzheimer’s Disease is a buildup of beta amyloid plaques in neurons inside of the brain. These plaques are protein tangles that substances in olive oil can help to clear away.
While olive oil maybe a health food that is here to stay, adopting a healthy lifestyle is the best way to prevent developing serious chronic disease. Exercising daily, eating healthy and nutrient dense foods and managing risk factors are all important in disease prevention. We strongly encourage you to take control of your health, and know your personal risk factors for diabetes, heart disease and stroke. Learn more about our health screening services.
March 27, 2014
A new study links vitamin C to a reduced stroke risk. The study compared patients who had experienced a hemorrhagic stroke with healthy counterparts.
All of the participants had blood tests that checked their vitamin C levels. 41% of all participants had normal levels, 45% were at a depleted level and 14% were so low that they were labeled as vitamin C deficient. After comparing the blood test results to which patients experienced a stroke, it was found that patients who suffered a stroke had depleted levels of vitamin C.
Doctors who took part in the study believe that vitamin C may reduce stroke risk by reducing blood pressure. Other added benefits of the vitamin include protection against immune system deficiencies, eye disease, cardiovascular disease and it assists in making collagen which gives structure to skin, bones and tissue.
The US Centers for Disease Control and Prevention state that stroke is the fourth leading cause of death in the United States, with over 130,000 deaths per year. It is recommended that individuals over the age of 55 with risk factors should have a stroke screening.
Preventive Health Measures
There are several risk factors that increase your risk of stroke:
- Age (75% of all strokes happen to individuals over the age of 65)
- Family history of stroke
- High blood pressure
- Heart disease
- Heavy alcohol consumption
- Poor diet
- High cholesterol levels
- Physical inactivity
- Head and neck injuries
- Drug abuse
- Being overweight or obese
If you have any of these risk factors, schedule a stroke screening with us online. We offer five different types of stroke screenings to help you better understand your risk. Take advantage of the power of prevention today.
March 20, 2014
Giving your body the nutrition it needs can be the best form of disease prevention. Studies show that most Americans eat less than the recommended amounts of vegetables, fruits, whole-grans, dairy products, and oils. So what do we eat? Many of us exceed the recommended intake levels of solid fats, added sugars, refined grains, sodium, and saturated fats.
Many of the foods that help your immune system to prevent disease and infections fall under the healthy category that many Americans are lacking. We all know that it takes more than an apple a day to keep the doctor away. It turns out that eating some pretty surprising nutrients will help keep your immune system on guard. You can ensure your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least.
Immune Super Foods
- Yogurt: Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.
- Garlic: It contains allicin which is known to fight infection and bacteria. Studies show that people who eat garlic are about 66% less likely to catch a cold.
- Oranges: Deliver a big dose of vitamin C, which can help to minimize symptoms that are associated with a cold. Also, this vitamin is water soluble, so what your body doesn’t use it flushes out.
- Sweet Potatoes: These are full of vitamin A, which plays a major role in producing connective tissue, essential to skin. Your skin is your body’s first defense against bacteria and viruses, so it’s a crucial part of your immune system.
- Mushrooms: Researchers have discovered that mushrooms increase the production and activity of white blood cells, making them more aggressive – which is exactly what you need to fight off an infection.
- Green Tea: Has an antioxidant called catechin that is helpful to prevent viruses.
- Oats and Barley: Both grains have beta-glucan, a fiber with antimicrobial and antioxidant capabilities. They not only help boost immunity, but speed up wound healing, and help antibiotics work more efficiently.
Importance of a Healthy Diet
Having poor nutrition is related to major health risks that can cause illness and potentially death. Heart disease, high blood pressure, type 2 diabetes, osteoporosis, and certain types of cancer are all associated with poor diet habits.
At Life Line Screening, we believe in the power of prevention. If you have a healthy diet plan in place, check out the preventive health screening services that we offer, and schedule a screening for you or someone you love online today
March 6, 2014
Trying to eat healthier this year? Instead of focusing on cutting out all of the fats from your diet, try to incorporate fats that have health benefits. Nutrition experts say that up to 35% of the calories consumed in a day come from good fats.
To get you started on the right track, here are the categories of healthy fats, and the best natural sources to find them. To take the next step in disease prevention, schedule a health screening to assess disease risk factors.
These types of fats help lower LDL cholesterol, boost HDL cholesterol, and can help lower your risk of heart attack and stroke. Monounsaturated fats also help provide nutrients to help develop and maintain your body’s cells. They are typically high in vitamin E, which is an antioxidant that many of us need more of.
Where can you find it? Try eating avocados, olives, almonds, hazelnuts, pecans, peanut butter and olive oil.
Omega-6 Fatty Acids
This type of fat is a polyunsaturated fat which helps to control total and LDL cholesterol helping to reduce the risk of heart disease. Omega-6 fatty acids also help brain function, maintain bone health and regulate metabolism.
The best sources to find omega-6 fatty acids are from sunflower and pumpkin seeds, walnuts, soybean and corn oil.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that are needed for the body to function normally. They also help to protect against irregular heart rhythms and reduce inflammation throughout the body including blood vessels and joints.
While many companies manufacture omega-3 pills, you can find it naturally in flaxseeds, chia seeds, walnuts, canola oil and in fish like herring, salmon, sardines, lake trout, and albacore tuna.
Important for Heart Health
These fats, when used in the proper moderation, have heart healthy benefits that work within your body to prevent disease. We offer heart disease screenings that include tests for high cholesterol, which is a major risk factor. Take preventive measures with your health by implementing a healthy nutrition plan and schedule a screening with us online today.