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MEN…Stop Skipping Breakfast!

How important is breakfast? Research suggests that men who skip the first meal of the day have an increased risk of a heart attack.

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New research published in Circulation: Journal of the American Heart Association found that men who regularly skipped breakfast had a 27 percent higher risk of a heart attack, some fatal, than those who made breakfast a daily habit. Not a fan of a morning meal? Dietitians say that skipping meals is one of the worst things you can do for your body. Here’s why: Skip breakfast and your blood sugar levels plummet, leaving you irritable and more prone to overeating at your next meal. When you wake up, and your energy levels are at their lowest, starting the day on empty is a surefire way to tax your system even further. According to the researchers, forgoing breakfast may lead to obesity, high blood pressure, high cholesterol and diabetes, which increase your risk of a heart attack over time. So start off your day right with a nutritious meal, like fruit and cottage cheese, oatmeal and berries, scrambled eggs, whole-grain cereal with milk, or toast with peanut butter.

 
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Posted by on September 30, 2013 in Cleveland Clinic Wellness Tips

 

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Omega 3 still Keeping Bones Strong

Enjoy fatty fish like salmon to help keep your bones strong. A diet rich in omega-3 fatty acids may reduce the risk of hip fractures in postmenopausal women. The study, published in the Journal of Bone and Mineral Research, found that women with the highest levels of omega-3s in their blood — whether from supplements like DHA-omega-3, or walnuts, flax or fish — had the lowest risk of hip fractures. According to researchers, inflammation is linked to an increased risk of bone loss and fractures, and omega-3 fatty acids are believed to reduce inflammation. Nearly one in five women (and almost as many men) will suffer a fractured hip in their lifetime. Most young people bounce back from broken bones, but only half of elderly folks who sustain a broken hip will return to independent living. Do what you can to protect and strengthen your bones now to help reduce the risk of fractures later. The great news: If you’ve been eating fish to keep your brain younger, feel good knowing that you’re doing your hips a delicious favor too.

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source: the Cleveland Clinic Wellness site

 
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Posted by on September 12, 2013 in Cleveland Clinic Wellness Tips

 

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Nutritional Bang for your Buck

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Get big nutritional bang for your buck with potatoes, greens and beans. They deliver the most nutrients per penny.

Trying to figure out how to squeeze more nutritious food from your budget? Add potatoes, greens and beans. A cost analysis found that these foods provide the most nutrients per penny and that tubers offer the best nutritional value in the produce aisle. Potatoes are a valuable source of potassium, vitamin C, magnesium and fiber, especially when eaten, after cooling, with the skin. They cost just 11 cents per one-cup serving and are filling to boot. Greens are simply a nutrition powerhouse. Canned or dried beans are an inexpensive and healthful alternative to meat, which is often among the priciest items at the supermarket. “Protein sources like beef, turkey, fish and chicken can be really expensive,” says Amy Jamieson-Petonic, MEd, RD, director of wellness coaching at the Cleveland Clinic, “but if you buy beans and lentils, you’re getting a lot more for your money.” One cup of beans supplies a third of a woman’s daily protein needs.

 
 

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Frozen Produce is as Nutritious as Fresh

If you don’t have access to fresh fruits and vegetables, here’s a fact you should know: Frozen produce is as nutritious as fresh.

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Do you move past the frozen vegetable section because you believe them to be nutritionally inferior to fresh produce? Believe it or not, frozen fruits and vegetables retain just as many nutrients as their fresh counterparts. While fresh produce starts out with higher vitamin content than frozen, it may lose much of its nutrition by the time you eat it, depending on the distance to its final destination. As long as frozen fruits and vegetables aren’t packed with added sugar, salt or syrups, they are a perfectly healthy way to get your daily quota.

 
 

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