March Is National Nutrition Month – Health Tips

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WEIGHT LOSS TIP

It was reported in a recent study that dieters lost 15.5 pounds over the course of 3 months when they drank 2 cups of water before meals. Participants had a 44 percent increase in weight loss compared with those who didn’t drink 2 cups of water before their meals. Researchers say that kicking off a meal with water shrinks your appetite so you consume fewer calories.

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GO BANANAS FOR BETTER BPTo lower your blood pressure, don’t just eat less sodium — you should also increase your potassium intake, as it speeds up the body’s sodium excretion, say researchers at the Hypertension Institute of Nashville.   Some popular potassium-rich foods, besides bananas, include baked potatoes, tomato paste, lima beans, yogurt and cantaloupe.

BROWN IS BETTER

If you’re still eating white rice, here’s yet another reason to get on the brown bandwagon. Eating brown rice just twice a week could lower your risk of Type 2 diabetes by 11 percent, according to a study in the Archives of Internal Medicine. Brown rice has more fiber, magnesium, and other nutrients shown to reduce the risk, and it causes your blood sugar to rise less rapidly after a meal than white rice does.

HEALTHY BACK TIP

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Women are more likely than men to suffer back pain because they tend to have weaker back muscles. When you’re heaving heavy items, kneel down to pick them up — don’t bend over from the waist — and tighten your abdominal muscles as you stand up to take the strain off your lower back.

HEART HEALTH TIP

30 percent of heart attacks worldwide are caused by poor diet, due in part to an overindulgence of two foods: fried and salty. To cut down, base meals and snacks around heart-healthy fruits and veggies — they’re associated with the lowest risk of heart attack.

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CALORIE FACT

A McDonald’s Deluxe Breakfast has 1,360 calories and 64 g fat. With four vehicles for refined carbohydrates (biscuit, hash browns, hot cakes, syrup) this “deluxe” meal will send your blood sugar soaring. If you swap this deluxe breakfast for an Egg McMuffin you will save more than 1,000 calories. The Egg McMuffin has 310 calories and 12 g fat.