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Health and Fitness Newsletter Archive from Dr. Ann Wellness Newsletter January 2010 News
By: Dr. Ann |
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Take Charge of Your Health |
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January 2010 Newsletter | |
Happy New Year!
Ring in the New Year and the dawn of a new decade with a renewed commitment to take charge of your health! Here are my top 5 picks for healthy eating resolutions.
Go nuts. Include a small handful of nuts (about 1 oz) in your diet each day. These delectable morsels of good health score a perfect 10 when it comes to protecting your health and your waistline. Those who include a prudent portion of nuts in their diets daily are leaner, get less heart disease, less type 2 diabetes, and live longer.
Eat a healthy breakfast each day. Folks who forgo this early morning feeding get more heart disease, more type 2 diabetes, and weigh more (because they eat more calories over the course of the day). Click here to see what my 3 most favorite super-healthy breakfasts are.( and what I eat for breakfast on most days)
Dump your liquid calories. Sugar fortified beverages, like sodas, fruit drinks, and sports drinks, offer zero nutritional value, increase your risk of weight gain, obesity and type 2 diabetes and cost you money. Make cheap and 100% healthy water your beverage of choice.
Eat more beans. This economical superstar food comes in over 24 varieties. Beans are versatile, satisfying, packed with health- boosting nutrients and have been shown to lower your cholesterol, protect your heart, decrease your risk of some cancers, stabilize your blood glucose and insulin levels and aid in weight loss. Need I say more? Strive for a serving daily.
Go green. Never go a day without eating some dark leafy greens. These vegetable megastars are truly the nutrient Goliath - packing in more nutrition than any other food. There is simply no more efficient and effective way to reap the profound benefits of nutritional excellence than regularly partaking in this remarkable food group.
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My webinars are officially launching... 
And I am starting with my Weigh Less, Be More! program.
 If you want to learn how fun, easy, and tasty it is to eat your way to weight loss and at the same time rockin'-great health, then sign up and join me!
I guarentee that I can motivate you, inspire you, and teach you exactly what you need to know better than anyone else.
Webinars 50% off through January. Space is Limited.
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Exercise Newsflash
The astounding benefits of regular physical activity continue to score one health victory after another. Here are some recent scientific highlights to add to its awesome list of triumphs.
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In a study involving 668 colon cancer survivors followed over a 20 year period of time, those who engaged in the most physical activity were more than 50% less likely to die of their cancers than those who were inactive.(Archives of Internal Medicine, December 2008)
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In a year long clinical trial of 97 women who had previously lost an average of 24 pounds on a calorie restricted diet, those who engaged in as little as 80 minutes a week of aerobic or resistance exercise were able to completely prevent regaining any visceral (belly fat). Those who didn't exercise experienced a 33% increase in belly fat. Belly fat is the kind of fat that can kill you and studies repeatedly show that exercise is one of the most effective ways to keep it from accumulating or re-accumulating. (Obesity, October 2009)
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In a landmark report, scientists identified for the first time a direct and potent anti-aging effect from physical activity at the cellular level. In this study, long distance runners displayed much higher activity of the anti-aging enzyme telomerase compared to the control group of healthy study subjects that did not exercise regularly. Bottom line - exercise prevents aging! (Circulation, December 2008)
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The Eyes Have It
Over the past decade we have learned that nutrition plays a profound role in maintaining eye health. If you want to keep your eye sight sharp and lower your risk of age-related macular degeneration (AMD), our leading cause of adult blindness - be sure to get your omega 3 fats. In a 12 year clinical trial involving over 1,800 people at high risk for AMD, those who consumed the most long-chained omega 3 fats, DHA and EPA, were 30% less likely to develop AMD compared to those with the lowest intakes. (American Journal of Clinical Nutrition, December 2009). You can get DHA and EPA from oily fish, omega-3 fortified eggs, and supplements of fish oil or algae oil.
Because we now know that what you eat can mean the difference between maintaining your eye sight or losing it (and because my opthalmologist husband has been begging for it to guide his patients) my Eye Health Grocery List is now available. Get 20% off plus free shipping through the month of January!
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Superstar Food of the Month
Juicy, crisp and so delicious - apples are sweet when it comes to boosting our health. The flesh of apples is a rich source of soluble fiber called pectin that lowers cholesterol and stabilizes blood sugar and insulin levels. Apple skins are uniquely high in quercitin - a phytochemical that remains one of the most potent antioxidant and anti-inflammatory compounds ever discovered in nature. Include them( green or red) in your diet regularly. Here are 2 of my family's favorite apple recipes from Lucie's archive.
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Tip of the Month
Use Lots of Herbs and Spices
Get into the healthy habit of adding herbs and spices to your meals and dishes liberally and often. They contain truly "medicinal" levels of beneficial phytochemicals that have zero side effects. Fresh herbs offer the most flavor and the highest concentrations of phytochemicals, but dry herbs are still plenty powerful.
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More Bad News for Westernized Diets
There is virtually 100% consensus amongst nutrition experts that America's signature, "Westernized Diet," characterized by heavy consumption of red meat, full-fat cheese, refined carbs, sugar, and salt is the most fattening and unhealthy on the face of the earth.
There are already a number of firmly established ways eating in this manner can lead to excessive weight gain, and scientists have just identified an additional one that I found particularly frightening and want you to be aware of. In a laboratory study, scientists discovered that high fat and high sugar foods can actually flip on a gene that tells the body to hold onto and store more fat than it normally would. Another words, these types of foods activate genes involved in fat storage So, not only do high fat, high sugar foods provide you with a whopping dose of calories - they appear to turn your body into a highly efficient, "super-sized fat storage machine!" (FASEB Journal, December 2009)
On the flip side, we now have compelling evidence that eating for pleasure and enjoyment can peacefully coexist with optimal health and body weight. It's all about choosing the right carbs, the right fats and the right proteins. Sign up for my Weigh Less -- Be More! webinar to see for yourself just how fun, easy, simple and tasty healthy eating can be.
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If Fast Food is Your Only Option...
Here are my tips for making the fast food experience as healthy as possible.
- Avoid fried foods (fries, fish sandwiches, fried chicken), oversized/biggie portions, biscuits, sugary beverages, (soda, sweet tea), dessert, and dessert coffee beverages
- Seek out establishments with the greatest selection of healthy options: Subway, Panera Bread, Atlanta Bread, etc
- Go for whole grain sandwiches or wraps with lean protein (chicken, turkey) and add as many veggies as possible
- Choose entrée salads topped with lean protein (grilled vs. fried chicken) and dress with vinaigrette or lite/reduced fat dressing. Forget the croutons and added cheese.
- Avoid full fat and high sugar condiments - creamy salad dressings, mayo, heavy sauces, and fat-free dressings.
- Choose the smallest portion sizes.
- Make water, unsweetened tea, or coffee your beverage
- Select a side of fresh fruit if available
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Join me on the Radio!
Tune in on the first Tuesday of each month to SC ETV Radio, from 12:00 to 1:00 PM EST for my live "Ask the Expert" interactive broadcast on Clemson University's public radio program Your Day (also live webstreamed world-wide and podcast at http://yourday.clemson.edu). Click here to visit the archives. A special thank you to Integrated Health (iH3) and Whole Foods Market for sponsoring my radio broadcasts! You can also catch me on the 2nd Monday of each month on WBCL's Mid-Morning Show from 9:00 - 10:00 AM EDT via live webstream.
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Until next time -- Enjoy health!
Dr. Ann
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Dr. Ann & Just Wellness, LLC | 246 Mathis Ferry Road | Suite 100 | Mt. Pleasant | SC | 29464
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