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Senior Service Directory Blog

Posts Tagged ‘nutrition’

Foods to Toss and Replace With…

Wednesday, August 15th, 2012

Prepare your fridge and pantry for a better, more nutritious lifestyle.

  1. Toss: whole milk
  2. Replace With:1% milk, nonfat milk or substitutes such as almond or coconut milk

  3. Toss: ice cream
  4. Replace With: yogurt mixed with fresh berries

  5. Toss: butter
  6. Replace With: olive oil

  7. Toss: full-fat cheese
  8. Replace With: low fat cheese or goat cheese

  9. Toss: mayonaise
  10. Replace With: low fat mayonaise or substitute with mustard

  11. Toss: potato chips
  12. Replace With: natural, regular popping corn on the stove

  13. Toss: white wheat
  14. Replace With: whole wheat, spelt, kamut or brown rice

  15. Toss: pre-made salad dressing
  16. Replace With: olive oil, balsamic vinegar and lemon juice

  17. Toss: soda
  18. Replace With: water or fresh, all-natural fruit juice

  19. Toss: processed meats
  20. Replace With: grilled or oven baked chicken breast

  21. Toss: sugary cereals
  22. Replace With: rolled oats

  23. Toss: cakes, cookies and pastries
  24. Replace With: a bowl of fresh fruit, a piece of dark chocolate or a spoonful of peanut butter

10 Foods You Should Know About and Why

Wednesday, June 6th, 2012

There are some foods that taste good but don’t provide us with any nutritional benefits. And on the other hand, there are foods that have a lot to offer by way of positive effects on our physical health. Maintaining a good diet is one of the most important aspects of leading a healthy lifestyle. Take a look at these power foods listed below to find what they’re capable of, and do your best to include them in your regular diet.

    Tomatoes

  • Reduce the risk of prostate and other cancers of the digestive tract
  • Powerful anti-oxidant
  • Source of Vitamin C
    Spinach

  • Packed with iron and folate (a vitamin B)
  • Helps your blood vessels
  • Can reduce heart related diseases
  • Helps prevent macular degeneration of the eyes
    Red Wine

  • Grape skins have powerful antioxidants
  • Helps to boost good HDL cholesterol levels
  • Assists to prevent the hardening of blood vessels
  • Be careful how much you drink (shouldn’t be more than one glass a day – or 6 ounces)
    Nuts

  • Have lots of good fats
  • Help lower blood levels of triglycerides and bad LDLs
  • Help raise good HDL cholesterol levels
  • Contain vitamin E – acting as an antioxidant
  • Be careful not to eat too much since they are high in calories
    Broccoli

  • Full of phytochemicals which are helpful in the detoxification of cancer-causing substances
  • Helps reduce risk of breast, colon and stomach cancers
  • Rich in betocarotene, fiber, vitamin C
    Oats

  • Help lower cholesterol
  • Contain lots of fibre
  • Help clear the intestines
  • May help lower blood pressure
  • Contain anti-oxidants
  • Help with weight management - you feel full faster
    Salmon

  • Contains Omega 3s which help prevent atherosclerosis
  • Helps keep the blood vessels clean
  • Assists with triglycerides
  • Lowers bad LDLs
  • Helps those with inflammatory conditions, such as rheumatoid arthritis and lupus
  • This is known as a brain food and may possibly protect the brain from Alzheimer’s Disease
    Garlic

  • Helps protect the heart
  • Helps reduce cholesterol levels
  • Has antibacterial and antifungal powers
    Green Tea

  • Has photochemicals with antioxidant properties
  • Many assist with prevention of cancers
  • Lowers risk of stomach, esophageal and liver cancers
  • Reduces risk of heart disease
  • Inhibits cavity causing bacteria
    Blueberries

  • Loaded with anti-oxidants
  • Combat free radical damage linked to heart disease and cancer
  • May boost brain power
  • Help fight off urinary tract infections, and can prevent E. coli bacteria from sticking to the bladder wall

Mushrooms are a Wonder Food

Tuesday, November 17th, 2009

Do you like mushrooms?  When you read the positive effects they have on your health, you may enjoy them even more.  Mushrooms are highly nutritious and do wonders for your health on a number of levels.

Nutrients (for a serving of 100g of fresh white mushrooms):

  • Only 25 calories
  • NO cholesterol
  • Fat free
  • Low in sodium
  • 1g of fiber
  • Good source of riboflavin, copper, selenium, niacin and pantothenic acid
  • The ONLY item in the produce section of your grocery store that has natural Vitamin D!

Powerful Antioxidant

Fresh mushrooms contain I-ergothioneine (a very powerful antioxidant) whether they are raw or cooked.  Portabella and crimimi mushrooms have the most I-ergothioneine with white button mushrooms taking third place.

Mushrooms Can Help Fight Cancer

Fresh mushrooms have beta-glucens and conjugated linoleic acid.  These compounds are currently being studied for their chemo-preventive potentials, and recent research results point to the fact that mushrooms and mushroom extracts may actually have significant anti-cancer activity, for breast and prostate cancers.

Good Bowel Health

Mushrooms contain soluble and insoluble forms of fiber, which can help you stay regulated.

Bananas Aren’t the Only Good Source of Potassium

One portabella mushroom has just as much potassium as a banana!  Potassium is an important element in your diet and helps to decrease the negative effects that too much sodium can have on your blood pressure.

Give your Immune System a Boost

Recent research studies suggest that certain mushroom extracts may positively affect your immune system, keeping it strong and better able to fight bacteria and viruses.

Maintaining your Weight

Mushrooms are high in water content and fiber, and are low in fat – three elements that help you feel full, with fewer calories.  It has been shown that people who eat less energy-dense foods in satisfying proportions can lose weight and easily maintain a healthy figure.

Why Include Mushrooms in Your Diet?

Studies show that mushrooms can positively help blood pressure, arthritis, diabetes, your heart, gout, healthy aging and diverticulosis.

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