Red wine and dark chocolate show real love on Valentine’s Day

Susan Ofria, clinical nutrition manager at Gottlieb Memorial Hospital suggests showing real Valentine’s Day love with red wine and chocolate that both contribute to a heart health. She also has some other heart healthy eating tips to share, in a February 10 news release from Loyola University.

The beauty of indulging in dark chocolate and red wine explains Ofria, is you don’t even have to make a choice between the lesser of two evils, given the known health benefits of higher levels of cocoa found in dark chocolate and resveratrol in red wine that is shown to lower blood sugar levels and boost good cholesterol numbers.

Ofria suggests looking for chocolate with cocoa content that is 70 percent or higher this Valentine’s Day. “Truffles, soufflés and even hot chocolate can be a good source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of coca is used.”

You may want to sprinkle chocolate on berries, also good sources of heart healthy nutrients in keeping with February’s national heart health theme. Ofria explains, “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.”

Valentine’s Day brings a special focus to the heart. Other tips for heart healthy eating include oatmeal for breakfast that is high in soluble fiber, potassium, niacin (a B vitamin) and folate.

Snacking on almonds and walnuts provides omega-3 fatty acids, fiber, niacin, vitamin E that are a good source of magnesium needed for heart and overall good health. Preparing or ordering meals that incorporate kidney beans, brown or golden flaxseeds, salmon and tuna are other heart healthy ways to show love on Valentine’s Day.

Loyola Medicine: "Go for the Dark Chocolate, Red Wine to Keep Your Honey Heart-Healthy This Valentine's Day"

Source http://www.examiner.com/women-s-health-in-national/red-wine-and-dark-chocolate-show-real-love-on-valentine-s-day-2

Tips for Gaining Weight- the HEALTHY Way

Tips for Gaining Weight- the HEALTHY Way

Gaining weight should be “simple.”  Eat more calories than you expend and you’re sure to gain weight, right?  Gaining weight in a healthy way, though, can be a bit more challenging.  Here are 11 steps to help you assure that you are doing what’s best for you and your body as you pursue your weight gain goals.

1.  Set attainable goals.  Face it, very few people are destined to appear on the cover of a fitness magazine.  Our body shape and size is determined primarily by genetics and secondly by our lifestyle.  Healthy weight gain is a slow process that requires patience and realistic goal-setting.

2.  Eat breakfast.  Every day.  A well balanced breakfast is an excellent way to wake up your metabolism and your appetite.  Make sure you have a grain, some protein, and a fruit to start your day.  Try a yogurt berry parfait with granola OR a bagel sandwich with eggs & cheese and some juice.  In a hurry?  Grab a fruit smoothie OR cereal with milk and
berries.

3.  Follow basic nutrition recommendations.  Contrary to popular belief, living on fast food, pizza, and milkshakes is not the best approach to weight gain.  Although these foods can be incorporated into your meal plan, be sure to balance them with fruits, vegetables, whole grains, and a variety of protein sources, such as meat, nuts, beans, and dairy.    

4.  Plan to eat 5-6 times/ day, at least.  Prevent excessive fullness by eating reasonable portions spread throughout the entire day.  Plan to have 3-4 meals each day with several snacks in between.  At the end of the day, your “energy in” must be greater than your “energy out” in order to gain weight.

5.  Vary your diet, especially the protein.  Eating the same foods every day can be boring.  Get creative and try something new.  Start with a variety of protein sources: cheese, nuts, beef, fish, yogurt, pork, beans, chicken, yogurt, turkey, cottage cheese, lamb, eggs, etc.

6.  Pack snacks to-go for extra calories.  Trail mix, granola bars, fruit with peanut butter, chips, dried fruit, veggies and dip, cheese and crackers, nuts, smoothies, sunflower seeds, and cookies are portable options that can help you keep up with your needs throughout the day.  Cereal with milk, ice cream, and hot chocolate can be great snacks to end your day.

7.  Choose caloric beverages.  You’re going to drink something, so pick fluids with calories.  Juices, milk, and even an occasional soda (non-diet, of course) will do the trick.  Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages. For example, drinking 1 quart of grape or cranberry juice supplies 1000 calories. 1 quart of 2% milk supplies 720 calories.

8.  Consider high-calorie nutritional supplements.  Energy-dense, high-quality nutrition can be hard to come by, but Ensure Plus, Boost Plus, and Carnation Instant Breakfast provide quick and easy calories with the added bonus of vitamins and minerals.  Consider using these products as your “nutrition medicine” on the days you’re not feeling hungry, but know you still need to eat.

9.  Balance cardio, flexibility, and strength-training exercises.  Exercise, especially cardio work-outs, burns calories that you must replace by eating more.  However, it can help to stimulate your appetite and assure that you build an appropriate amount of muscle.  3-5 days of physical activity each week can assure optimal outcomes.
(Note: Severe malnutrition can require a period of inactivity as the body heals and repairs.  Consultation with a medical provider and/or dietitian can help to establish a safe plan in these situations.)

10. Get regular sleep
The human body needs adequate rest in order to “keep up.”  On average, most people need 8 hours of sleep/ night.  However, some people function well on 6 hours/night while others need 10+ hr/ night to feel fully rested.  Bottom line, listen to your body and get the sleep you need.

11. Set realistic goals
Genetic factors can play a large role in physique. You are not going to look like Arnold if your parents look like Pee Wee Herman.

Health Benefits of Different Types of Milk

Health Benefits of Different Types of Milk

1. Coconut milk:
Coconut milk is a common ingredient in South Indian cooking that makes the curry rich and delicious.

What are the health benefits of coconut milk?
Coconuts provide vitamins, minerals and fibers that prevent diseases like gallbladder stones and liver diseases, inflammation and skin diseases, to name a few. If you want proteins, coconut milk is a good source. It also provides iron, selenium, sodium, calcium, magnesium, phosphorus and potassium, vitamins: C, E, B1, B3, B5 and B6. Surprisingly coconut milk is far richer in calcium than regular milk. Rest assured that coconut milk also supports the immune system, helps in weight loss and is great for digestion.

2. Almond milk:
Almonds are a great snack if you are fasting or if you simply want a potent healthy snack to keep you full for longer. Some dishes also use almonds as garnish and it is an excellent medium in desserts.

What are the health benefits of almond milk?
Almond milk, just like coconut milk, is a great alternative for vegans. Almond milk is a good source for proteins; it is also low in calories unlike cow's milk. This milk contains vitamin E, magnesium, monounsaturated fats, manganese, copper and riboflavin. Boost your energy and lower heart diseases with almond milk.

3. Cow's milk:
This is the most commonly used milk in India. Cow's milk is also used to make enticing Indian sweets.

What are the health benefits of cow's milk?
This milk contains fats, minerals and vitamins like vitamin D, proteins, vitamin B, potassium, iodine and it is a good substitute to Omega 3. Cow's milk is not fattening but it should be complimented with a healthy diet. Besides strengthening the bones with calcium, cow's milk is known to control blood pressure as it contains potassium, iodine promote thyroid function and prevents gout.

4. Goat's milk:
Most Indians may not use goat's milk, but high up in the hilly regions of northern Indian, goat's milk is widely used. But the buck does not stop there, globalization and India's love for Italian food has seen an increase in the import of goat cheese.

What are the health benefits of goat's milk?
According to researchers, goat's milk helps prevent softening of bone and anemia. It also aids digestion and 'metabolic utilization of minerals such as iron, calcium, phosphorus and magnesium'. The secret lies in the high presence of iron, calcium, phosphorus and magnesium. Apparently goat's milk has less fat, builds your immune system, and reduces anti-inflammation of the bowel.

5. Raw milk:
Consuming raw milk is a trend that promotes the importance of organic food. But is it a wise choice?

What are the health benefits of raw milk?
The debate still continues on the health benefits of raw milk over pasteurised milk. Raw milk contains proteins, carbohydrates, fats, vitamins and minerals, but scientists do not believe the claims of health benefits of raw milk. There are healthy bacteria in raw milk; some say that pasteurised milk kills these microbes, but scientists believe it's all for a good cause.

You need to know:
- Pasteurization DOES NOT reduce milk's nutritional value.
- Pasteurization DOES kill harmful bacteria.
- Pasteurization DOES save lives.

6. Soy milk:
This is a common substitute for those who are lactose intolerant or vegetarian. Soy milk also comes under probiotic food choice.

What are the health benefits of soy milk?
Soy milk contains fatty acids, proteins, fiber, vitamins and minerals that are beneficial for the smooth functioning of our body. You can count on soy milk to improve good cholesterol and help in weight loss; the omega 3 and 6 in soy milk strengthens the blood vessels, claims to prevent prostrate cancer, osteoporosis and postmenopausal syndrome.

7. Cardamom or eliachi milk:
May not be a common ingredient in milk, but flavoured milk is always refreshing on a hot day. Cardamom milk is healthier than having flavoured milk like chocolate and strawberry.

What are the health benefits of cardamom milk?
Cardamom contains potassium, calcium, riboflavin, niacin, vitamin-C and magnesium. It is also used as an antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic. These are the traditional uses of cardamom.