John Montague DC

Thanksgiving Holiday Tips to Eat Healthy

thanksgiving

Most everyone feels guilty after a Thanksgiving holiday meal. With a little planning your meal can be healthy and happy.

  1. Eat a small protein snack before going. With meals starting often times in mid-afternoon people are hungry. Make sure to eat something at your regular meal times so you aren’t starving when your meal arrives.
  2. Fill up half your plate with green vegetables. This will help to fill you up and keep your intake of fatty food to a minimum.
  3. Turkey is lower in calories so fill up on turkey.
  4. Watch the gravy, gravy is high in fat. Use gravy sparingly.
  5. Eat slowly. To eat slowly you need to make sure you aren’t hungry, going back to rule number 1.
  6. One bad meal doesn’t spoil everything. One Thanksgiving meal is on average 3000 calories. This is the equivalent of less than one pound. Many people say in their head they they’ve blown their diet and keep eating poorly, and as a result they gain all the holiday pounds because they feel they have failed. Don’t let guilt keep you from eating well.

 

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Lasting Health Benefits of Mediterranean Diet

Mediterranean diets have lasting health benefits

The health benefits of switching to a Mediterranean style diet and upping the amount of time spent exercising for a period of just eight weeks can still be seen a year after stopping the regime, a new study has shown. The research by Sheffield Hallam University and the University of Lincoln in the UK revealed that the diet and exercise combination leads to improved blood flow in cells in the inner lining of the blood vessels – called the endothelial cells – a full 12 months after completing participation in the intervention programme. Endothelial cells line the interior of the entire vascular system of the human body – from the large arteries to the smallest capillaries – and improvements in their function could reduce the risk of people developing cardiovascular disease, the study said.

Find out more here: http://www.medicalnewstoday.com/releases/285063.php

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Walnuts May Slow Prostate Cancer Growth

Among other health benefits walnuts slow prostate cancer growth

Researchers at UC Davis and other institutions have found that diets rich in whole walnuts or walnut oil slowed prostate cancer growth in mice. In addition, both walnuts and walnut oil reduced cholesterol and increased insulin sensitivity. The walnut diet also reduced levels of the hormone IGF-1, which had been previously implicated in both prostate and breast cancer. The study was published online in the Journal of Medicinal Food. “For years, the United States government has been on a crusade against fat, and I think it’s been to our detriment,” said lead scientist and research nutritionist Paul Davis. “Walnuts are a perfect example. While they are high in fat, their fat does not drive prostate cancer growth. In fact, walnuts do just the opposite when fed to mice.”

Read more here: http://www.medicalnewstoday.com/releases/285512.php

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Chemical Found in Coffee May Help Prevent Diseases Linked to Obesity

Chemical in coffee may help prevent obesity-related disease

Researchers at the University of Georgia have discovered that a chemical compound commonly found in coffee may help prevent some of the damaging effects of obesity. In a paper published recently in Pharmaceutical Research, scientists found that chlorogenic acid, or CGA, significantly reduced insulin resistance and accumulation of fat in the livers of mice who were fed a high-fat diet. “Previous studies have shown that coffee consumption may lower the risk for chronic diseases like Type 2 diabetes and cardiovascular disease,” said Yongjie Ma, a postdoctoral research associate in UGA’s College of Pharmacy and lead author of the paper. “Our study expands on this research by looking at the benefits associated with this specific compound, which is found in great abundance in coffee, but also in other fruits and vegetables like apples, pears, tomatoes and blueberries.”

Read more here: http://www.medicalnewstoday.com/releases/285523.php

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New Dietary Supplement Offers Better Bone Strength

Better bone strength offered by new dietary supplement

A new study by a Florida State University researcher reveals that a new dietary supplement is superior to calcium and vitamin D when it comes to bone health. Over 12 months, Bahram H. Arjmandi, Margaret A. Sitton Professor in the Department of Nutrition, Food and Exercise Sciences and Director of the Center for Advancing Exercise and Nutrition Research on Aging (CAENRA) at Florida State, studied the impact of the dietary supplement KoACT® versus calcium and vitamin D on bone loss. KoACT is a calcium-collagen chelate, a compound containing calcium and collagen that are bound together. Calcium and vitamin D are generally thought of as the first line of defense when it comes to bone health, but Arjmandi’s research found that the calcium-collagen chelate was more effective in slowing bone loss.

Learn more here: http://www.medicalnewstoday.com/releases/285025.php

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Breakdown in Gut Barriers May Promote Inflammation and Craving in Alcoholics

Breakdown in gut barriers to bacteria may promote inflammation and craving in alcoholics

Bacteria in the gastrointestinal tract fulfill many vital functions and are critical for digestion. Yet, these same bacteria can induce strong inflammatory responses by the immune system if they penetrate the gut and enter the bloodstream. Although acute inflammation is a natural response to protect the body, chronic or systemic inflammation is linked to numerous disorders and diseases. Prior research has established the involvement of inflammatory processes in the development of psychiatric disorders, including major depression and alcohol dependence, but the origins of such inflammation have remained unclear. Now, researchers at Université Catholique de Louvain in Belgium, led by senior authors Dr. Philippe de Timary and Dr. Peter Stärkel, have found that inflammatory pathways are stimulated in alcohol-dependent patients by bacteria that escape the gut barrier, which correlated with alcohol craving. They report their findings in the current issue of Biological Psychiatry.

Find out more here: http://www.medicalnewstoday.com/releases/284703.php

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The Key to Kick-Starting Healthy Cells

Calorie restriction with resveratrol key to kick-starting cell health

As cells age, damaged proteins and lipids accumulate within them. Impaired cell parts can send free radicals into the body, and dysfunctional proteins and lipids may break down DNA within cells, causing them to become toxic. Cells usually clean up their own damage through a “housekeeping” process called autophagy. But as the body ages and in people with certain diseases, cells’ ability to do this housekeeping becomes less efficient. That means it may be harder for people to recover from cardiac events such as heart attack or other illnesses. University of Florida researchers have found that combining calorie restriction with a supplement of resveratrol, an antioxidant found in the skin of red grapes, dark chocolate and blueberries, could kick-start this housekeeping process, helping heart cells recover from damage, according a study in rats published in the journal Free Radical Biology and Medicine.

Find out more here: http://www.medicalnewstoday.com/releases/279816.php

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All You Need to Know about Rooibos Tea

All About: Rooibos Tea

WHAT IT IS: Rooibos is a plant native to South Africa; its name translates from Afrikaans to English literally as “red bush.” It has a sweet, nutty flavor. In addition to using the plant as a drink, it is also used for cooking and baking, and in some cosmetics to promote healthy skin. Africans have used rooibos for centuries—the plant contains high amounts of antioxidants and minerals, including iron, calcium, zinc, and magnesium. Rooibos is also effective in treating skin ailments. Recent studies have shown that because of rooibos’ high levels of zinc, alpha-hydroxy, and superoxide dismutases, it’s a particularly effective treatment for acne both when taken orally and applied topically. People with liver or kidney disease should speak with their doctor before drinking rooibos due to the possibility of further organ damage. People who are being treated for cancer should also consult their healthcare professional before using rooibos tea because certain antioxidants found in the herb may interfere with chemotherapy drugs.

Read more here: http://www.alternativemedicine.com/alternative-medicine/departments/all-about-rooibos-tea

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CoQ10 Against Gulf War Illness

CoQ10 eases Gulf War illness symptoms

Roughly one-third of the 700,000 United States troops who fought in the 1990-1991 Persian Gulf War have subsequently developed a distinct set of chronic health problems, dubbed Gulf War illness. Their symptoms, from fatigue, muscle pain and weakness to decreased cognitive function and gastrointestinal and skin problems, persist decades after the conflict. In a study published in the Nov. 1 issue of Neural Computation, researchers at the University of California, San Diego School of Medicine report that a high quality brand of coenzyme Q10 (CoQ10)—a compound commonly sold as a dietary supplement—provides health benefits to persons suffering from Gulf War illness symptoms. Forty-six United States Gulf War veterans participated in the randomized, double-blind, placebo-controlled study. Each veteran had been diagnosed with Gulf War illness.

Find out more here: http://newhope360.com/ingredients/coq10-eases-gulf-war-illness-symptoms

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The Health Benefits of Edamame

What are the health benefits of edamame?

Edamame is the perfect little pick-me-up snack. You may have had it as an appetizer at a Japanese restaurant, tucked away in their fuzzy little pods and sprinkled with salt. But what exactly are those little green bean-looking things? Edamame is a young soybean that has been harvested before the beans have had a chance to harden. You can buy them shelled or in the pod, fresh or frozen. Edamame is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. It is an especially important source of protein for those who follow a plant-based diet. Edamame is a complete source of dietary protein; meaning that like meat and dairy, it provides all of the essential amino acids needed in the diet that humans cannot make themselves.

Find out more here: http://www.medicalnewstoday.com/articles/280285.php

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