Eat nuts and lower your cholesterol

Nuts aren’t as bad for you as we once were told, and you shouldn’t cut them out of your diet. This is because nuts are excellent sources of protein, minerals, "good" monounsaturated fats and other nutrients, and they're good for the heart. Studies have shown eating 2.4 ounces of nuts everyday will help lower bad and total cholesterol in people with elevated LDL cholesterol and who are not obese. Lowering ones cholesterol also has a correlative effect on heart disease risk and could potentially lower one out of the risk category which can be beneficial on one’s health insurance benefits too. Here are six of the healthiest and what makes them good for you. Walnuts (not just for heart health): They are a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. Walnuts also contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. But that's not all--in a study in the August 2003 issue of Phytochemistry, researchers identified 16 polyphenols in walnuts, including three new tannins, with antioxidant activity so powerful they described it as "remarkable." Walnuts are incredibly healthy for the heart. They have been shown to lower Total cholesterol and LDL your bad cholesterol. Walnuts have also helped improve the elasticity of the arteries, and reduced levels of vascular cell adhesion molecules, which play a major role in the development of atherosclerosis (hardening of the arteries). Almonds: Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. Also, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. They're also great for the colon. Animal studies on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds. Researchers suspect the benefit may be due to almonds' high fiber content. Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries. Cashews: Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin. Pecans: Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Brazil Nuts (ladies pay close attention to this one): These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer. Macadamia Nuts: These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol. Conclusion: A word to the wise, because nuts are calorie dense and high in fats they must be eaten in moderation. If you aren’t already eating nuts feel free to add them to your diet. If you are already eating them, try to get the variety of them instead of the same old one’s every day. But what is most important is moderation; you only need up to 2.4 ounces a day of nuts to have the health benefits of lower cholesterol and decreased heart disease.

It’s BBQ time, But don’t Char the Meat

As the weather is beginning to heat up, many of us look forward to the great American summer pastime of backyard grilling. Yet, recent research indicates that grilling meats, such as beef, poultry and fish, may pose certain health risks. According to the American Institute for Cancer Research (AICR), cooking these foods at high temperatures, especially over an open flame, produces substances called heterocyclic amines, or HCAs, which have been shown to cause tumors in animals. While the risk to humans is less clear, there is concern that high levels of HCAs may increase the risk of breast, colon, stomach and prostate cancers. In addition to HCAs, another class of cancer-promoting substances, polycyclic aromatic hydrocarbons, or PAHs, are formed when fat from meat, poultry or fish drips onto hot coals or stones, causing flare-ups. PAHs are deposited onto the food when smoke and flames are allowed to reach the food. So what does this mean for your backyard BBQ this weekend? Here are a few tips on how to keep those high heat flare-ups under control, and minimize the formation of HCAs and PAHs but still enjoy the barbequed food you love. • Clean the grill thoroughly before cooking to remove any charred food debris left over from previous uses. • Place meat on aluminum foil rather than directly over the coals to avoid letting juices and fat drip into the fire and to prevent charring. • Choose lean cuts of meat to grill rather than higher-fat varieties, also trim any visible fat and remove skin from poultry. • If using starter fluid on charcoal, allow the excess to burn off before putting the food on the grill. Never reapply starter fluid while cooking. • Marinate meat using an oil-free marinade (citrus and vinegar marinades are great alternatives). Marinating meats for as little as 10 minutes may significantly reduce the formation of HCAs. • Consider pre-cooking meat, poultry, and fish in the oven until almost done and then finishing on the grill to give it that great grilled flavor. • You can still grill vegetables, fruits or veggie burgers. Unlike meat, these foods do not form cancer-causing substances when prepared on the grill. • Grill at a lower temperature away from direct flame and raise the cooking rack to the highest position. • Use tongs or a spatula to turn food. Piercing the meat with a fork allows juices and fat to drip down onto the coals and cause flare-ups. • Have a spray bottle filled with water to keep coals and flames under control. • Last if you burn your food, scrape off all charred or burnt portions of food before eating.

Making Time

Many people ask me how do you have time to workout? They then follow it up with, "I can barely find time to get my teeth brushed in the morning let alone set aside an hour a session a few times a week plus drive time." My response is one that I live by and that is, "You must make the time". It's not about finding the time and trying to get in your fitness training when you can, but make it part or your daily or weekly routine. Yes it should be just as routine as going to work, going to bed, and oh yes paying those dreaded bills. Period. In order to make this work first you need to figure out are you a morning person, or an late night owl. That will help you make a better choice about your fitness training as a before or after work routine. Once you have your preferred time chosen then decide do you need a workout partner, are you motivated enough to do it on your own, or do you need direction from a trained professional. Whatever it is make the decision and stick to it for a month before deciding to make any changes. As we start new endeavours in our lives many times we don't give it enough time to really sink and and start working for us. So if you choose going alone, do it and do it for at least a month before you change up to either working out with a friend or colleague, or choosing a trainer. Now the trainer choice is a hard one to swallow because that has a cost associated to it every time you see them. However if you are looking to have direction and clarity in your fitness training, paying a professional to show you what you should be doing is well worth its cost. But I digress here. Getting back to why should you exercise on a regular basis and is it really worth the extensive time spent. Of course it is worth the time spent, its your health and longevity we are talking about. Asking that question is just like asking should I go to see my health care provider if I am getting a sinus infection...Yes you do because you want to get and stay healthy. Doing a regular fitness training regimen is part of a healthy lifestyle. It helps with keeping diabetes in check, it keeps the dreaded numbers on the weight scale down, and it keep our hearts and minds in top notch condition to be able to carry out the rest of our daily lives to the best that we can. So the next time someone asks you how can you possibly make time in your busy life for another routine in your schedule, remind them it their health that is in jeopardy if they don't.