According to a study in Clinical Nutrition, people who ate at least seven servings a week of whole-grain cereal lowered their risk of hypertension later in life by 19 percent than those who ate none. The reason: Whole-grain cereals may lessen inflammation and improve insulin sensitivity.
DID YOU KNOW
Approximately 25% of all scald burns to children are from hot tap water and is associated with more deaths than with any other liquid.
MOTHER (NATURE) KNOWS BEST
According to a study in the Journal of Agriculture and Food Chemistry, broccoli in its natural form – sprouts and florets – have five times as much cancer-fighting power and contain an active enzyme that may help your body extract beneficial compounds called isothiocyanates. To get the full benefits you must eat broccoli raw or lightly cooked; heat reduces the enzyme’s activity.
A WORD ON Bs
B vitamins help cells process energy.
- Vitamin B2
What it does: Helps release energy from carbohydrates and fats.
What food it’s in: Dairy products, whole-grain cereals, spinach, mushrooms, broccoli.
- Vitamin B6
What it does: Aids in enzyme reactions and protein metabolism.
What food it’s in: Chickpeas, yellowfin tuna, salmon, chicken breast, potatoes.
- Vitamin B12
What it does: Promotes red blood cell formation, DNA synthesis.
What food it’s in: Clams, trout, salmon, yogurt, beef, tuna, eggs, ham, chicken breast.
SPEEDREADER ON AISLE 5
A study in the Journal of the American Dietetic Association found that most people only read the first five items on the Nutrition Facts panel. That means they miss the critical data on carbohydrates, fiber, sugar, and sodium.
JUMP TO JUMP HIGHER
A study in the European Journal of Applied Physiology, there’s a 17 percent increase in your vertical jump if you do plyometrics on an incline compared to training on a flat surface. The reason: The incline better activates the calf muscles.
DID YOU KNOW
Fingernails grow faster than toenails.
DRINKING AND VICTORY
According to an Australian study, cyclists who were dehydrated and drank alcohol after exercise were worse judges of their intoxication and more likely to drive drunk than hydrated athletes. Dehydration makes it harder to discern between being tipsy or tired, says study author. Make sure you hydrate before having a celebratory drink.
IN THE SUN
Vitamin A can help protect the skin from sun damage. 50,000 IU’s taken 2 days before sun exposure can significantly increase the time before skin turns pink. Large doses of Vitamin A should only be taken for short periods of time to avoid toxicity. To help skin cells heal when exposed to sun, consider taking Vitamin A before or after exposure.
RUBDOWN FOR RECOVERY
According to scientists at McMaster University, a short post-workout massage can speed up muscle recovery. They discovered that a 10-minute leg massage reduced cyclists’ post-exercise inflammation. Improvements in mitochondrial function, which can speed up healing, says researcher.
SICK? DO THIS AFTER YOU’RE BETTER
After recovering from a cold or flu, consider either replacing your toothbrush or soaking it in hydrogen peroxide to prevent reinfection with “preexisting” germs.
FAT AND YOUR SALAD
Studies testing the best type of fat in salad dressing to maximize absorption of healthy antioxidants in salads (alpha and beta-carotene, lutein, zeaxanthin, and lycopene) found that monounsaturated fats like canola and olive oil doubled the absorption of antioxidants compared with soybean oil (polyunsaturated fat) or butter (saturated fat). Furthermore, only 3/5ths of a teaspoon of oil provided this benefit, indicating excess oil only adds additional calories. Consider adding less than 1 teaspoon of organic canola or olive oil to salads to maximize antioxidant absorption.
CARBS ON THE BRAIN
A Mayo Clinic study of 1200 seniors aged 70 to 89 found those who consumed the highest amount of carbohydrates (bread, sugar, pasta etc.) had twice the risk of Mild Cognitive Impairment (MCI) than those with the lowest consumption rates, suggesting high carb loads may affect brain function as we age. Limit or reduce starchy carbohydrates from your diet to minimize risk of cognitive problems later!
A LIL SOMETHING ON BLOOD PRESSURE MEDS
A Canadian Study found that 43% of seniors given new blood pressure medications fell and broke a hip in the first year of taking the medication. Researchers believe that the medications may drop blood pressure too low at times, causing dizziness and subsequent falls. If you are a senior, or have a loved one who has a new blood pressure medication, be aware that many elderly patients are suffering dangerous falls while on blood pressure meds. Consider using natural methods like exercise, diet, and blood pressure reducing herbs to avoid prescription drugs altogether, if possible.
*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.