Diets

Almonds Suppress Hunger - Tackle Obesity

Satiety is a key component in the battle against obesity.  Foods marketed for satiety enhance feelings of fullness after eating and act as a boost to a person's will-power to stave off hunger and reverting to old habits of "grazing between meals.

A new study, presented at the North American Association for the Study of Obesity reports that eating a handful or two of almonds every day may fit into this category. Almonds are a rich source of flavonoid antioxidants, Vitamin E and magnesium which enhances the feeling of fullness in people and aid in weight management.

Research, funded by the Almond Board of California, looked at the effect of supplementing the diet of 20 overweight women with two servings (300 calories) of almonds each day for ten weeks.

At the end of the study, the researchers, led by Richard Mattes from Purdue University, found that there were no changes in energy intake or body weight after almond supplementation. No changes in body fat, body weight, and BMI were observed.

"We concluded that the women found their daily almond snack to be very filling, and so they naturally compensated in their caloric intake at other times of the day," said Mattes. In other words, almond consumption could displace other foods from the diet, leading to a stable weight.

Instead of filling the candy bowl with M&M's, mints or chips, fill the bowl with raw almonds. Almonds will help the hunger pangs as well as give the body a deserved treat of essential vitamins and minerals!

Almonds a healthy snack

Good health is priceless, just ask anybody who suffers without it. Maintaining a good healthy body is a lifelong effort.To keep your body, and especially your heart, in the best shape possible, it’s important to maintain a healthy weight. That’s why integrating a daily handful of nutritious almonds into your diet is not only a smart choice, but also a truly satisfying one. Almonds don’t just stave off hunger, they also provide fiber, “good” monounsaturated fats, and 6 grams of protein to help give you that “full” feeling we all want from our food.

A handful of almonds is even considered a good fit with many popular weight-loss plans. They offer key benefits to anyone trying to shed a few pounds, namely satiety; fewer calories for more nutrients; crunch; and undeniable tasty flavor. In fact, a one-ounce serving (about 23 almonds) is an excellent source of three nutrients and 100% cholesterol free—all for a measly 160 calories. Not to mention the 6 grams of energy-packed protein.

It’s easy to bring more almonds into your diet. Just snack on a handful in the car, or add them to meals throughout the day. California Almonds are a simple way to keep your energy up while keeping your vicious cravings down. And they may even tip the scales in your favor.

Go to: Almond Board of California  for almond recipes to fit your exact needs.

Fast Fact:
There are 3.5 grams of filling fiber in every one-ounce serving of almonds.

February is American Heart Month

Healthy Diet Goals

The American Heart Association has a new national goal:
By 2020, to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.

Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information from credible sources can help you make smart choices that will benefit your long-term heart health.

For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life:

1. don’t smoke;
2. maintain a healthy weight;
3. engage in regular physical activity;
4. eat a healthy diet;
5. manage blood pressure;
6. take charge of cholesterol; and
7. keep blood sugar, or glucose, at healthy levels.

Let's Shop!

Shopping for Fruits and Vegetables:

• Be sure to buy and eat plenty of fresh or frozen fruits and vegetables.  Fruits and vegetables that are deeply colored throughout – such as spinach, carrots, peaches and berries – tend to be higher in vitamins and minerals than others, such as potatoes and corn.
• When fresh foods aren't available, choose frozen or canned vegetables and fruits in water without added sugars, saturated and trans fat, or salt 
• Buy more fruits and vegetables that are good sources of fiber, including beans, peas, oranges, bananas, strawberries and apples.
• Stock up on raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.
• For desserts, buy fresh or canned fruits (in water without added sugars), dried fruit (without added sugars), and gelatin that contains fruit, instead of baked goods and sweets. 
• Don’t buy lots of fruit juice.  It doesn’t provide the fiber whole fruit does and it’s not as good at satisfying hunger.
  
  To continue reading about shopping for dairy, meats, fish and breads, click here to go to the American Heart Association.
  
  To make your shopping list or check prices of your favorite foods, click here.

Lower your risk of kidney stones with DASH diet

According to the latest findings you can greatly reduce your chances of developing kidney stones by including more fruits, vegetables, nuts and legumes, low-fat dairy products, and whole grains in your diet and less sodium, sweetened drinks, red meat, and processed meats.

The study included over 240,000 men and women who completed periodic surveys on their diets and other lifestyle habits over a period of 14 to 18 years.

The diet, known as Dietary Approaches to Stop Hypertension or "DASH", advocates eating plenty of fruits, vegetables and whole grains, and moderate amounts of low-fat dairy and lean meat and fish.

Following the DASH diet may cut down on kidney stones as well as improve high blood pressure.

Read more:
Lowering Your Blood Pressure With DASH

'DASH' diet may prevent kidney stones - Rueters

Which diet is right for you?

With over 53 popular diets to choose from (WebMD) which one works the best? Often it would seem that the most successful diets would be the ones that advertise the most you know them; Weight Watchers, Atkins, Jenny Craig, NutriSystem, etc.

A study funded by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health, and published Feb., 26, 2009, in the New England Journal of Medicine reveals some surprising facts.

"The hidden secret is it doesn't matter if you focus on low-fat or low-carb," said Dr. Elizabeth Nabel, director of the National Heart, Lung and Blood Institute.

Limiting the calories you consume and burning off more calories with exercise is key, according to Dr.Nabel.

 “This new information should focus weight loss approaches on reducing calorie intake rather than any particular proportions of fat, protein or carbohydrate. This is important information for health professionals who prescribe weight loss for their patients, and for adults who are seeking ways to sustain a healthful eating pattern,” said Frank M. Sacks, M.D., principal investigator of POUNDS LOST and Professor of Cardiovascular Disease Prevention in the Nutrition Department at the Harvard School of Public Health.

Read more:
Heart-Healthy, Reduced-Calorie Diets Promote Long-term Weight Loss

Old-Fashioned Calorie-Cutting The Only Diet That Works