Veggie of the Month

No matter how you prepare it, spinach does a body good. One cup of spinach (cooked, boiled, drained) has a measly 41 calories, yet provides 987% of the DRI for Vitamin K! It also has 66% the DRI for folate and 49% the DRI for magnesium, not to mention 34% the DRI for Vitamin B6, 23% the DRI for Vitamin C, and 17% the DRI for fiber.

Vitamin K is essential for bone health and blood clotting. Research also shows it may decrease inflammation (helpful for arthritis, osteoporosis, Alzheimer's, heart disease, and type 2 diabetes).

Do you have more than 1 drink per day?

The Journal of Clinical Endocrinology and Metabolism found that women who drank more than 1 alcoholic drink per day increased their chances of acquiring metabolic syndrome (which includes a series of risk factors that can lead to heart disease).

A Healthy Mouth Contributes to Overall Health

BMC Health Services Research has found that regular preventative dental care is associated with a variety of diseases and chronic health conditions:

• Oral infections
• Diabetes
• Heart disease
• Lung disease
• Stroke
• Low birth weight
• Premature birth

Routine dental visits are linked with a lower rate of heart disease, lower blood sugar, and they provide the opportunity to screen for oral cancer.

Risks of Secondhand Smoke

200 thousand people die each year due to secondhand smoke in the workplace alone! Secondhand smoke raises your risk for lung cancer, heart disease, and asthma. Go to http://www.no-smoke.org/ to find out about making your workplace smoke-free.

Are you a smoker? The Great American Smokeout is coming up on November 20! This program encourages you to quite smoking for 24 hours.

Source: International labor Organization

Surprising Benefits of Vitamin D

New studies have found that vitamin D may protect against some types of cancer and help fight heart disease. Vitamin D can be found in certain foods & supplements and is created naturally with exposure to sunlight. Approximately fifteen minutes of sun exposure to the arms, hands, face, or back (without sunscreen) at least twice a week is recommended to attain your RDI (recommended daily intake) of vitamin D. Michael Holick, M.D., Ph.D., endocrinologist at Boston University and author of The UV Advantage states, "getting enough vitamin D may be one of the most important factors in decreasing your risk for a number of chronic diseases." Vitamin D deficiency has been linked to cardiovascular disease, breast cancer, osteoporosis, depression, peripheral artery disease, type I diabetes, and death from kidney disease.

A Surprising Risk for Heart Disease

Experts at the USDA Agricultural Research Service found that skipping meals can increase your risk for heart disease. People who consumed most of their calories between 4:00pm and 8:00pm had higher levels of blood pressure, cholesterol, and blood sugar than people who ate three meals a day with the same amount of calories. "Night eaters" were also found to be hungrier and less satisfied during the day. Cheryl Forberg, R.D. also points out that when people go most of the day without eating, they become ravenous and end up reaching for high calorie food with less nutritional value. She is the author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You.