Entries by Bonnie R. Giller

Food Sources of Omega-3 Fatty Acids

Omega-3 Fatty acids are important nutrients that are involved in many human biological processes. There are three fats that make up the omega-3’s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is considered “essential” in that the body cannot manufacture this fat. Therefore, you must get it in the food that you…

Selected Phytochemicals: Potential Functions and Food Sources

Phytochemical Function Food Source Isoflavones Blocks estrogen from entering cells, possibly lowering the risk of ovarian and breast cancer; protects against heart disease by reducing blood clotting and cholesterol levels Soy foods Lycopene Powerful antioxidant; linked to reduced prostate cancer risk Red pigment in tomatoes, pink grapefruit, watermelon, raspberries, strawberries, guava Saponins Interferes with DNA…

Calorie Count of Popular Alcoholic Beverages

Alcoholic Beverage Serving Size Calories Amaretto Sour 6 ounces 421 Bailey’s Irish Cream 5 ounces 468 Beer 12 ounces 150 Beer, Light 12 ounces 110 Champagne 4 ounces 100 Cosmopolitan 5 ounces 262 Daiquiri 5 ounces 280 Dessert Wine, Dry 5 ounces 198 Dessert Wine, Sweet 5 ounces 344 80-proof Distilled Spirits (i.e. gin, vodka,…

Tips for a Heartburn-Free Holiday Season

Eat a low-fat diet. Limit your intake of fried food, cream sauces, gravies, fatty meats, pastries and desserts, nuts, potato chips, butter, or margarine. Avoid foods that decrease lower esophageal sphincter pressure, including chocolate, regular and decaffeinated coffee, peppermint, onions, garlic, spearmint, after-dinner liquors, and alcohol. No smoking! Try to consume smaller portions. If you…

Winter 2007: To Your Health

In this Issue: Good Digestion Throughout the Holiday Season Holiday Cheers!  Raising the Glass to Practicing Smart Alcohol Consumption Boost Your Immune System the Natural Way Key Nutrients to Help You Heal This Winter Walk Your Way to Good Health Enjoying the Fruits of Winter Feature Food of the Month: Pear Healthy Recipe: Poached Pears…

Fall 2007: To Your Health

In this Issue: A Daily Dose of Pistachio Nuts May Lower Cholesterol Can Increased Consumption of Flaxseed Delay Prostate Cancer Growth? The Link Between Tea and Ovarian Cancer A Diet Deficient in Dairy May Influence Diabetes Risk Risk of Pancreatic Cancer Possible Among Soda Drinkers ‘Tis the Season for…Turkey! Feature Food of the Month: Chili…

Tips for Lowering Cholesterol

Getting your cholesterol levels checked on a consistent basis is the key to living a healthy life. According to the American Heart Association, those who have cholesterol levels higher than 240 mg/dl are at double the risk of having a heart attack as opposed to those who have cholesterol levels <200 mg/dl. Include “good” fats…

Adding Flaxseed to Your Diet

Flaxseed can be purchased as flour, oil, or in seed form and can be found at your local health food store. Be sure to store it in a cool, dry place once purchased. Milled flaxseed provides the recommended 3:1 ratio of omega-3/omega-6 essential fatty acids and is a great source of fiber. Flaxseed can be…

Helpful Tips and Ideas for Cooking with Tea

Never thought of cooking with tea? Well, think again! Tea can be a great addition to creative main dishes, desserts, and sauces. It adds great taste and provides many health benefits! The easiest way to begin cooking with tea is by adding it to freshly made marinades and sauces for meat, fish, or poultry. Helpful…

Recommended Calcium and Vitamin D Intakes

Calcium is necessary for our heart, nerve, and muscle function in addition to proper blood clotting. Studies have shown that low calcium intake throughout one’s life is directly associated with low bone mass and thus a higher incidence of bone fractures. In addition, studies are showing a possible link between a diet deficient in dairy…

How To Lower Your Risk of Pancreatic Cancer

Maintain a healthy weight. Your risk of pancreatic cancer increases when you are overweight. If you need to decrease your weight, slow and steady weight loss is the healthiest way to reach your goals. Aim for no more than a 1-2 pound weight loss per week. Exercise regularly. Consistent exercise of 30 minutes or more…

Food Safety Tips for Outdoor Summer Eating

Pass by the park on a hot summer day and you are sure to find crowds of people enjoying a lunch or dinnertime picnic. While picnicking is a lot of fun, you need to pay close attention to food safety so everyone stays healthy. When transporting food to your picnic, keep in mind the following:…

Food Safety and Salads

During the summer months, when the temperatures are warm and bacteria can grow faster, its very important to handle fruits and vegetables safely, to prevent food-borne illness. During the summer months, we also tend to eat outdoors more often, causing a greater chance for contamination, especially in sites away from home, where there is minimal…

Hemochromatosis

Type 1 Hemochromatosis is an inherited disorder of iron metabolism that is generally adult-onset. These general dietary guidelines can help you manage your hemochromatosis. Check with your physician before starting any new nutrition program. Cut back on red meat consumption. Red meat contains heme iron, the most absorbable form of iron. Avoid foods high in…

Summer 2007: To Your Health

In this Issue: Celebrate Men’s Health Week Are You at Risk for Hemochromatosis? Colorful Salad Transformations On the “Road” to Food Safety Turn Down the Heat on Grilling Feature Food of the Month: Jicama Healthy Recipe: Jicama Salad Celebrate Men’s Health Week – June 11-17, 2007 You may be surprised to learn that according to…

Food Sources of Vitamin D

Food Serving Size IU Salmon, canned, solids + bones 3 ½ oz. 360 Sardines, canned, solids + bones 1 ¾ oz. 250 Milk, non-fat 1 cup 98 Milk, 1%, 2% 1 cup 98 Margarine, fortified 1 Tb. 60 Fortified, ready-to-eat cereals 1 oz. 40

Packing the Perfect Picnic Basket

There’s nothing like spending the day outdoors in the beautiful summer weather! Going on a picnic with family and friends is a perfect way to get some sun and promote physical activity. Just like camping, when picnicking there are ways to make sure that are you packing healthy, nutritious foods that will travel well. Below…

Diabetes Meal Planning

It is very important for anyone with diabetes to recognize that food choices can make a difference when regulating blood glucose levels. To keep your blood glucose levels near normal, you need to balance the food you eat with the insulin your body makes or gets by injection, and with your physical activity. With your…

Facts and Figures About Our TV Habits

1 in 3 (or 62 million) adults in the US are technically obese. In 1964, 5% of children were seriously overweight.  In 2003, it was more than 15%. It is recommended that children get 60 minutes of moderate physical activity daily. 14% of young people report having no recent physical activity. Men who watch more…

Know Your Blood Pressure Numbers

Category Systolic (top number) Diastolic (bottom number) Normal Less than 120 mm Hg Less than 80 mm hg Prehypertension 120–139 80–89 Stage 1 hypertension 140–159 90–99 Stage 2 hypertension 160 or higher 100 or higher There is an exception to the above definition of high blood pressure. A blood pressure of 130/80 mmHg or higher…



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