Why Should We Eat More Beans?

 

 What is it about legumes that make them so healthy? 

I love beans for so many reasons! The main benefit of beans is their high fiber content with a ½ cup of black beans providing 9.7 grams of fiber which meets nearly one-half of your daily fiber needs.  The American Journal of Clinical Nutrition recently published a study known as the “Four Corners Breast Cancer Study” and reported that the Native American diet which is rich in beans reduced breast cancer risk by 32% when compared to a generally healthy American diet.  In addition to high fiber diets reducing breast cancer risk, fiber can also prevent digestive tract cancers and improve overall bowel health!

Legumes are naturally low in sodium and fat, and are excellent sources of potassium, magnesium and iron.  They are also a good source of protein which can take the place of some of the animal protein consumed and hence help to reduce your total saturated fat intake.  The current recommendation is to include 3 cups of legumes per week.

The bottom line here is this: Eat more beans and maybe think about replacing some of that meat on your plate with a delicious bean recipe!!  

Cracking an Egg's Nutrition

Cracking an Egg’s Nutrition

Did you know that eggs are an excellent and inexpensive source of protein?  Were you aware that eggs several times per week are not responsible for increasing your cholesterol levels?  The protein in eggs is the highest-quality protein found in any food and one egg provides only 70 calories!  Studies have demonstrated that healthy adults can enjoy an egg at least three times per week without increasing their risk for heart disease.  Additionally, the amount of cholesterol in eggs has been decreasing due to changes in the diet of egg-producing hens.  A final benefit of eggs is that their vitamin D content is higher than previously reported.  The high quality protein, low calorie food option, lower cholesterol content and higher vitamin D level are all good reasons to enjoy an egg at least several times per week.

 

 

http://articles.latimes.com/2011/feb/08/news/la-heb-eggs-20110208

Smoothies vs. Juices

The other day as I was eating an overflowing green salad for lunch, I had a few things going through my mind.  Of course I was loving my broccoli, kale, spinach and so on, but I was exhausted from all the chewing, plus the time it was taking for me to finish the salad was excessive so I found myself forcing it down rather than enjoying it.

I know I’m not the only one who’s been pressed for time while also trying to eat nutritiously and there are two popular ways to get your veggies in quickly (and deliciously!).  Many people think a green juice and a green smoothie are equal. Here is the difference between the two:

1) Smoothies are made in blenders. You are blending the whole fruits and vegetables into a smoothie.

2) Fresh juice otherwise known as “juicing” is the process of extracting the liquid content of whole foods through a juicing machine which in turn takes the fiber out— all the pulp and skins are then thrown out.

I always opt for a green smoothie over a juice and let me tell you why:

Green smoothies provide whole food nutrition.  That’s the bottom line.  A green smoothie is still a whole food, complete with fiber and all nutrients.  Juices, on the other hand, are not whole foods. The fiber has been removed, along with any nutrients that are discarded with the fiber. ☹ 

Dietary fiber is something most Americans do not get enough of and it is critical for proper digestion and health. It just doesn’t make sense to throw out the most beautiful part of a fruit or vegetable!  So if you’re looking for the most efficient way to get your daily dose of greens, blend up a smoothie, grab and go!

Magnesium-The overlooked but very powerful nutrient...

Hello friends!

My recent interest in magnesium started when I was trying to get sleep issues under control and I had heard that taking magnesium might help. Anything is better than prescription medicine so I figured...why not!? The product I heard excellent things about and tasted great is: Natural Calm

Magnesium is a nutrient that the body needs to stay healthy and feel good! Magnesium plays a role in regulating muscle and nerve function, blood sugar levels, blood pressure and making protein, bone and DNA. It has a function in over 300 chemical reactions in the body!

During my time spent working with older clients, it has become more apparent how important this nutrient is in our bodies and how deficiency has been on the rise since industrialization began. Most modern farming practices use soil which is depleted of its natural magnesium. Many things Americans are doing today affect their magnesium levels including but not limited to: consumption of caffeine and processed foods, the consumption of alcohol, taking birth control pills and the consumption of foods high in phytic acid.

Magnesium deficiency may be caused by gastrointestinal and renal losses. On the other end of things, magnesium deficiency can cause a wide variety of symptoms; including low calcium and potassium in addition to cardiac and neurological issues. Of note, chronic low magnesium has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis (1).

The amount of magnesium one needs depends on your age and sex. Women typically need about 320mg daily and men need about 400 mg daily. How much

So, the big question is where do we find magnesium and should we be concerned about deficiency?

Let's talk about getting tested. If you have had unexplained symptoms such as weakness, fatigue, abnormal heart rhythms, difficulty falling or staying asleep, anxiety and muscle twitches then you may want to get your magnesium levels tested. 

One thing to be aware of is this: Now most of the magnesium is stored in our bones and organs which means checking your blood levels may not always show if you are deficient. This is why sometimes they call magnesium deficiency a silent deficiency.

Some foods that provide magnesium include nuts, seeds, legumes, whole grains, green leafy vegetables, fortified breakfast cereal and other fortified foods. Additionally milk yogurt and other milk products also contain magnesium.


Where can I find out more about magnesium?

https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

Every week I will be posting a new nutrition topic. If you have any questions or topics of interest please post and I will happily reply back to you!

References:

1) R. Swaminathan. Magnesium Metabolism and Its Disorders. Clin Biochem Rev. 2003; 24(2): 47–66.