Easy Swaps to Lower Cholesterol

To lower your cholesterol, try these instead of these...

Use..............................................Instead of:
Flavored olive oil.......................Buttering bread
Flaxseed oil...............................Melting butter for popcorn
Applesauce/prune butter.......Baking with butter or oil
Walnut oil.................................Cheese sauce over veggies

Other ways to lower cholesterol without drugs:

1. Red yeast extract - lowers cholesterol as much as statin
2. Niacin - boosts HDL (good cholesterol) and lowers LDL (bad cholesterol)
3. Fish oil - AHA recommends 2-4 grams/day
4. Glucomanann - 5-10 grams/day
5. Sytrinol - reduces total cholesterol by 20-30% according to Alternative Therapies journal
6. Fucothin - boosts metabolism to lose weight (especially in belly) and decrease blood pressure

Is Your Artificial Sweetener Making You Fat?

A new study published by the Journal of Toxicology and Environmental Health suggests that consuming Splenda causes weight gain and decreases health intestinal flora.

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).

Fruit of the Month

Summer is around the corner and the kiwi is calling your name! This deliciously tart yet sweet fruit packs a whopping 219% of the DRI (daily reference intake) for Vitamin C and 21% of the DRI for fiber, with only 108 calories and under 1 g of fat per cup (approximately 2 large kiwis).

Fun fact: Kiwi actually originated in China during the 14th century, where it was called the gooseberry. It was renamed when New Zealand started producing it commercially.

Two Eggs a Day...

A recent study in the International Journal of Obesity found that "eating 2 eggs a day for breakfast helps you lose 65% more weight and gain more energy than a bagel of equal calories." Eggs give you lots of protein with a small amount of calories, and since protein makes you feel satisfied quicker and longer than carbs - it makes sense to eat eggs for breakfast. The yolk of the egg is high in cholesterol but also contains about 40% of the egg's protein (as well as antioxidants like zeaxanthin and lutein which are important for preventing macular degeneration). So if you don't have a history of high cholesterol, two eggs a day won't likely hurt you. Just watch what you are eating with those eggs...sausage, bacon, home fries, butter or grease are items to stay away from. Instead, pair eggs with fruit, whole-wheat toast or yogurt and cook your eggs in olive or canola oil.



Source: Natural Solutions

Trans Fats = Colon Cancer

"New research from the University of North Carolina in Chapel Hill links high trans fat intake with increased growth of polyps that can lead to colorectal cancer. Study participants who ate 6.5 grams of trans fats daily were 86 percent more likely to have polyps than those who took in only half that amount."


Source: Natural Solutions

Preventing Ovarian Cancer

Watching your fat intake has been known to help prevent breast cancer, but new research suggests that it may also prevent ovarian cancer. The Journal of the National Cancer Institute reported that"postmenopausal women who trimmed their daily fat intake to 20% (instead of the average 35%) reduced their risk by 40% in just 4 years." Higher levels of estrogen are linked to ovarian cancer and eating a low-fat diet decreases the levels of estrogen in the blood.

Source: Natural Solutions

Not Getting Enough Sleep Can Make You Fat

A recent study from the University of Chicago Medical Center found that "adults who got five and a half hours of shut-eye ate 221 more calories from snack foods than those who slept for eight and a half hours. They also took in a higher percentage of those calories from refined carbs." So while getting enough sleep might not cause you to eat bigger meals, the end result is higher calories in the form of poorly chosen snacks. Stephanie Clark, R.D. says, "If you're exhausted, your body will crave carbs to replenish its energy reserves." If you know you aren't getting enough sleep, or know you are going to be stressed out in the near future, arm yourself with healthy, low-calorie snacks. Some ideas would include sliced fruit, lowfat yogurt, sliced veggies, granola bars, etc.

Startling Statistics

86% of Americans could be overweight or obese by the year 2030! Health care spending could ring in at $957 billion, according to researchers at Johns Hopkins Bloomberg School of Public Health. Don't be part of that 86%! Eat whole, unprocessed foods, exercise regularly (wear a pedometer and aim for 10,000 steps per day) and teach your children to live an active lifestyle by modeling that lifestyle for them.

Brown Bag It

Want an easy way to save money AND cut calories? Pack your own lunch! Kerry Neville, R.D. says, "Making meals gives you control over fat and calories. Little things can add up. For instance, a typical takeout sandwich has about 200 calories worth of mayonaisse. Make it at home using a tablespoon of light mayo and you'll cut 150 calories." Harry Balzer, vice president of the NPD group estimates you could save $1,000 per year by brown-bagging it. Get creative...make a sandwich or salad one day and bring leftovers the next. Your waistline and your wallet will thank you!

Fruit of the Month

Pears are our in-season fruit choice of the month. One pear will provide 103 calories, 6 g fiber, 212 mg potassium, and 8mg Vitamin C!

Select the right pear for the occasion:

• Bosc - ideal for pies, poaching, and crisps due to its firm flesh


• Anjou - eat raw or cooked (this pear has a semifirm texture and a mellow flavor)


• Bartlett - this variety is ultra-juicy and super-sweet, works well in salads

Write it Down to Lose the Weight

Researchers at Kaiser Permanente's Center for Health Research say, "simply jotting down meals and snacks on a Post-it or texting yourself a list of what you eat encourages you to take in fewer calories by forcing you to reflect on how much you are consuming." The researchers found that people who kept a food journal lost about 13 pounds in 6 months (compared to an average of 7.5 pounds for those who didn't write down what they ate).

Hidden Fat Trap

A new study in Obesity found that people who eat the most MSG (monosodium glutamate) are twice as likely to be overweight as those who rarely eat foods with added MSG. Dr. Ka He says, "MSG may lower levels of leptin, a hormone that regulates metabolism and hunger." Read your food labels! MSG may be listed as "hydrolized protein" or simply "spices."

One Way to Prevent Colon Cancer

Colon cancer is the 3rd most common form of disease for women in the United States (skin and lung cancer being the 1st and 2nd). A study from the University of Minnesota found that "women whose diets were richest in red meat and starches had a 48% greater risk of getting the disease than those who ate relatively few of those foods." Certain compounds in the "meat and potato" diet interact and trigger tumor growth. Dr. Michael Thun at the American Cancer Society says that the saturated fat in red meat releases bile into the instestine which then releases harmful substances that damage DNA. He recommends limiting your intake of red meat to 7 ounces (or less) per week and suggests choosing lean cuts of meat.

December Veggie Pick

Try brussel sprouts this month! One cup of brussel sprouts has only 38 calories, but packs in a whopping 75mg Vitamin C, 342mg potassium, and 54mcg folate.

What's Your Life Expectancy?

Check out www.eons.com/calculator to find out what your current life expectancy is and how you can prolong it.

Lose Weight by Eating Fruit?

A new study out of Brazil showed that women who snacked on fruit instead of high fiber cookies lost 2 pounds over 10 weeks (while the cookie eaters gained 2 pounds over the same amount of time). Both snacks contained 200 calories and 6 grams of fiber. Researchers say that the high water content and low energy density in the fruit helped keep the women feel more satiated...which led to less eating throughout the day.

Herbal Health Remedies

5 Small Herbs with Big Benefits

1. Rosemary: protects against breast cancer when added to foods before cooking
2. Oregano: slows cell damage caused by free radicals
3. Basil: fights cancer & may inhibit the growth of tumors
4. Parsley: strengthens your immune system
5. Cilantro: neutralizes food-borne bacteria (e.g., salmonella)

Tips for Goal Setting

The next time you set a goal for yourself, make sure it's a SMART goal. A SMART goal is Specific, Measurable, Achievable, Realistic, and Time-based. And remember to set short AND long term goals for yourself!

Check out http://personaldevelopment.suite101.com/article.cfm/smart_goal_setting for more information.

The 6 Healthiest Cuts of Meat

Here are 6 lean cuts of meat with under 170 calories (most with only 3-5g of fat) for a 3 ounce serving:

1. Pork tenderloin (120 cal, 3g fat, 22g protein)



2. Skinless chicken breast (128 cal, 3g fat, 25g protein)
   
   
3. Eye round beef (143 cal, 4g fat, 25g protein)



4. Boneless pork chop (147 cal, 5g fat, 23g protein)



5. Top round beef (158 cal, 5g fat, 27g protein)



6. Chicken thigh (166 cal, 8g fat, 21g protein)