It seems carbs cutting has become the latest diet fad and everyone seems to be jumping on the band wagon. I'm no RD, but I do have a nutrition minor and as such have had the opportunity to hear the perspectives of numerous Registered Dietitians on carbs. Here's what I have learned over the years:
Carbs are considered the primary fuel source. They are the ultimate fuel for your brain and body and are essential to a well-balanced diet.
Carbs are found in many food sources including nutritious foods and "discretionary" foods alike.
Most fruits and vegetables are composed primarily of carbs. A good goal to shoot for is to make half of your diet veggies and fruits, so we like carbs!
Carbs are also found in just about every food out there except meats.
There are tricks to picking wheat or other grain products though to ensure you are getting good carbs. Choose "whole grain," "100% whole wheat," or all-natural grains with lots of fiber and no additives.
Excellent choices include brown rice, quinoa, oatmeal, and 100% whole wheat pasta, and 100% whole wheat bread and tortillas with 5 ingredients or less.
**People with gluten allergies can have brown rice, quinoa and some other grain products, but should be careful when choosing bread, pastas, tortillas, and oatmeal. Recent reports are finding that it is becoming increasingly common to self-diagnose gluten allergies without any medical basis. Make sure you see a MD BEFORE cutting gluten out of your diet because you might be cutting out essential B vitamins, fiber, and essential minerals.
Friday, July 25, 2014
Friday, July 11, 2014
Happiness and Health
Face the Facts:
Negative emotions can increase cholesterol and inflammation, and even promote heart disease. Meanwhile, optimism can increase antioxidants, slow aging, lower blood pressure, improve overall heart health, relieve stress, and ease depression.
7 Secrets to True Happiness
- Volunteer. Studies show helping others can stimulate the happy hormone oxytocin.
- Perform everyday acts of kindness. Treat others the way you would like to be treated and be the change you want to see in the world. It really can be contagious.
- Wish others well. When your mind goes blank, it tends to think negative. Consciously think kind thoughts about others to push out stress and pessimism.
- Pursue gratitude. When you're down, forget what's going wrong and remember what's going right. Write down all the things you're grateful for; they probably outnumber the bad.
- Build relationships. Spend time with friends and family. Really communicate with those you care about even when it takes work.
- Get outside. Spend time away from technology every now and then; nature is a proven mood-enhancer.
- Forgive. Holding on to pain leaves little room for optimism. Most people don't mean you harm, but those who do are probably hurting worse than you are. Forgive them anyway and wish them well.
Neithercott, T. (2014, July). The Pursuit of Happiness. Diabetes. pp. 40-45.
Thursday, July 3, 2014
4 Safety Tips for the 4th
Happy Independence Day!!
Did you know 240 people go to the hospital everyday this month just for firework injuries?!
Here's to all fun and no fear this 4th:
1. Supervise children around fireworks. It's best to not even give sparklers to small children. (Did you know they can get as hot as a blow torch?!) Keep a close watch on all kids and teens and remind them of the dangers.
2. Aim fireworks away from friends and family. It's not funny to even pretend to point a firework at someone and remember not to store them in your pockets. A little distance can go a long way.
3. Keep a bucket or garden hose handy just in case. Even when you're being careful, accidents can happen. If something does happen, at least you'll be ready!
4. Rinse down all fireworks before disposal. Wind or other factors may be able to reignite old flames. Ensure your garbage doesn't catch fire by making sure everything's put out first.
http://www.cpsc.gov/fireworks
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