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Saturday 24 September 2016

7 Processed Foods That Are Surprisingly Healthy

Though cakes, cookies, and highly modified foods with a laundry list of ingredients may come to mind first when you think of processed foods, it may be time for you to take a closer look at all those canned, frozen, and packaged goods to see which ones are worth trashing and which ones are worth keeping around in your pantry. There are plenty of easy and quick meals that you may eat everyday that aren’t doing your health any good service, but all in all, there are quite a few foods that have high nutritional value even if they aren’t coming right from your local farm to your dinner table.
There are plenty of “processed” foods, that is, foods that have been processed and packaged in a factory before hitting the stores, that are quite nutrient-dense and time-saving when it comes to making easy weeknight meals — the secret is knowing which of these foods are worth the buy. Here are a few highly nutritious and processed foods that you should feel good about adding in to your diet and using in your meals.

1. Greek yogurt 

Though many yogurts on the market contain sugary syrups and fruit toppings to flavor them, Greek yogurt, while still processed and supplied in both individual packages and larger containers, can be part of a balanced and healthy diet. Greek yogurt differs from regular yogurt because the liquid whey is separated from the final product, according to Healthline. This gives the Greek yogurt its signature thick texture, and it reduces the carbs and sugar content that is higher in other yogurts.
There’s quite a bit more protein in Greek yogurt as well, which assists in muscle growth and skin health. And, even though Greek yogurt is processed, there are still probiotics present in the product. Probiotics are excellent for your digestive system, and they help keep a healthy balance of bacteria in your intestines. The high levels of potassium and calcium are also a plus, and this yogurt in particular is known for helping exercise fiends repair their muscles quicker between workouts.

2. Nut butters 

Nut butters may be high in fat and calories, but overall, they can actually do amazing things for your health and should find a home in your pantry. Though peanut butter on white bread may be your childhood staple food, other butters like almond butter, walnut butter, and cashew butter are all excellent alternatives to the commonplace peanut butter — and, you can find them all right next to each other in your local grocery store.
Today’s Dietitian explains how nut butters are high in monounsaturated and polyunsaturated fatty acids, which are known to decrease cholesterol and actually lower the risk of heart disease and type 2 diabetes. This fat content coupled with the high protein and fiber content found in nuts makes this processed food a satisfying snack that will keep you full for hours on end. Because there are so many different brands of nut butter available on the shelves, you’ll want to look at the sugar content on the nutritional label to determine which brand of nut butter is healthiest — while “all-natural” brands may have the least amount of sugar and preservatives, they can also be the most expensive, so choose what works best for you, your nutritional needs, and your price range. And, go for whole grain bread over white when deciding what to put your peanut butter on.

3. Flax meal 

There are not many foods that are actually healthier once they go through a bit of processing, but in the case of flax meal, this happens to be the case. Flaxseed meal is made by grounding up the whole seeds of flax, and in its ground form, it’s more easily digested than eating the seeds whole. According to SFGate, grinding the flax releases many of its nutritious aspects, so go for the meal instead of whole flax when picking this food up from your grocery store.
Ground flaxseed meal is an excellent source of fiber, and while it can act as a mild laxative for those who experience digestive distress, fiber can also help lower your chances of developing cancers that are related to your digestive system as well as heart disease. Additionally, there are oils found in flaxseed meal that contain alpha-linolenic acid, which is an essential fatty acid that comes right before omega-3 fatty acids. Omega-3s are great for reducing inflammation in the body, and they can help ward away any inflammatory diseases you may encounter in the future.
If you’re unsure of how to incorporate a food like flax meal into your diet, start by sprinkling it over top of your yogurt for extra crunch, or baking it into any baked good. As a processed food, it’s certainly worth every penny.

4. Canned beans 

Though food from a can may not seem like the healthiest option, canned beans are a quick, easy, and wallet-friendly source of quality nutrition. Black, pinto, kidney, and even chickpeas are all fair game when it comes to adding a heart-healthy boost to your soups and salads. According to Livestrong, canned beans are low in saturated fat and calories while still containing quite a bit of fiber, and a diet rich in fiber is likely to result in a decreased risk of heart disease and diabetes.
While one serving of canned beans can unfortunately do some serious damage in the sodium category, beans typically also offer between 13 and 15 grams of protein per serving. There are low-sodium canned options available in the grocery aisle, but if you can’t seem to find them, rinsing your beans before using them can help reduce the sodium levels. Additionally, if you’re looking to keep the fat and calorie content low, opt out of canned baked beans and just stick with the plain bean varieties to build your own meals and flavor combinations.

5. Canned tuna and salmon 

While fresh tuna and salmon come with a slew of health benefits that are hard to beat, these fish in their processed and canned forms also come with their own benefits — and they can be found for a great price in your local grocery store. The World’s Healthiest Foods explains that canned salmon can potentially contain even more health benefits than fresh salmon, and this is because the bones are packed into the canned salmon and they soften during the canning process so that you can consume them. In addition to the known omega-3s that are found in both fresh and canned salmon, these soft bones add additional health benefits like added calcium.
Canned tuna, whether packed in oil or water, also contains quite a bit of protein and omega-3s as well — one 4-ounce serving of tuna contains about 19% of your recommended daily intake of omega-3 fatty acids. Tuna packed in oil contains slightly lower levels of omega-3s than tuna packed in water, however, so consider this when choosing your canned variety.
It’s important to note that the multiple stages of heat involved in the canning process can take a toll on the nutritional value of the final product, so this is where canned fish may lose some of their nutrients. However, canned tuna and salmon still contain quite a nutritional punch for a heavily processed food.

6. Frozen vegetables or fruit 

Even when winter hits and some of your favorite vegetables and fruits are out of season, have no fear — frozen vegetables and fruits are the perfect processed substitute to get you through those off months. While fresh fruits and veggies may seem like the healthier choice, they can be quite expensive during certain times of the year, and if they aren’t already prepped and ready to go, they may be left a little too long sitting in the bottom shelf of your fridge. Frozen vegetables are pre-cut and ready to be heated, and because they’re typically picked and frozen right at their peak of ripeness, they can sometimes offer even more health benefits than their fresh counterparts, says Eating Well.
There are times when frozen veggies may not be as nutrient-dense as fresh veggies, however; before vegetables are frozen and bagged, they are blanched to kill bacteria, and this heating process can cause some vitamins such as vitamin C and B vitamins to escape. Other times, veggies and fruit are picked just before they are ripe and then they frozen, giving them the appearance of being ripe when you pull them out of the bag but not actually having the nutritious impact that fresh fruits and veggies can have. Either way, if having veggies prepped and frozen in your freezer means you’re eating more of them year-round, then the processed way to go is sometimes the best way to go.

7. Hummus 

The simple and delicious hummus is easy enough to make at home, but if you’re going for the pre-packaged, processed varieties, chances are you’re still going to find a nutrient-dense snack no matter what brand you purchase. The Huffington Post explains how hummus is rich in protein, which is part of the reason it makes such a good post-workout and midday snack. There’s also a good amount of iron in hummus, which can help boost energy levels for even the most intense exercise routines.
Chickpeas, hummus’s main ingredient, are rich in fiber, so they’re great for your digestive system, and olive oil, another main ingredient in this food, is high in healthy fats that can help ward off heart disease. And, there’s no shortage of flavorings when it comes to hummus — from spicy to sweet, the flavor combinations are seemingly endless, and they all contain heart-healthy and digestive friendly ingredients to make your meals delicious and healthful.

4 common medications that are making you tired

It seems that we're a nation of pill-poppers: Nearly 70 percent of Americans take at least one prescription drug, and more than 50 percent take two, according to a 2013 report from the Mayo Clinic. While many of those meds might very well be keeping us healthy, some of the most popular drugs on the market—including prescription and OTC options—can also cause debilitating tiredness. Could your pills be the reason you can't seem to make it through the day without multiple cups of coffee? If you're getting ample sleep but still yawning all the time, one of the following medications might be to blame.  
Antidepressants
They're among the most commonly prescribed medications, especially for women. (Women are twice as likely as men to take antidepressants, according to the National Center for Health Statistics.) But they can also make you tired, says Nancy Simpkins, MD, a board-certified internist who specializes in women's health and practices in Livingston, NJ.
Most modern antidepressants (SSRIs, or selective serotonin reuptake inhibitors) work by regulating serotonin, a mood chemical in the brain that plays an important role in sleep. Although SSRIs tend to be less sedating than older antidepressants (including tricyclics such as Elavil), some people still end up feeling sluggish. Zoloft users often report this side effect, says Simpkins.  
 
With SSRIs, "the first 8 to 10 hours is the most potent part of the dose," Simpkins says. "If a patient is doing well on Zoloft but they're tired, we tell her to take it at night," she says. If you still can't shake that foggy feeling, ask your doctor about trying out a different drug in the same class, such as Paxil, Prozac, or Lexapro.  
Antihistamines
You may be taking them for your seasonal allergies, but these drugs are also really good at helping you doze off—so good, in fact, that they're actually used in sleep aids like Unisom. They work by blocking histamine, an itch- and sneeze-inducing chemical that also happens to be a neurotransmitter. 
"Histamine gives you energy and helps your brain function normally," says Simpkins. "When you block it, you block the allergic reaction, but you're also blocking the normal functioning of the brain." Hence, the sleepiness. 
All antihistamines—even the ones marketed as "non-drowsy"—have the potential to make you sleepy. That said, some are more sedating than others. "The least sedating one tends to be Allegra, followed by Claritin and then Zyrtec," Simpkins says. Benadryl usually causes the most sleepiness, along with a more powerful prescription medication called Xyzal that's sometimes used for treating severe allergies. 
People with bad allergies have a few options: Try taking Benadryl or Xyzal before bed, or switch to a less drowsy option. (Simpkins likes Zyrtec the best.) "If you're really miserable, get allergy shots," she says. 
Blood pressure medication
According to the CDC, nearly 75 million Americans—a staggering 1 in every 3 adults—suffer from hypertension. It's often treated with beta blockers, but these drugs aren't exactly well-liked among patients. When people take them, says Simpkins, "they really complain. Some say that they feel like they have the flu."
Beta blockers inhibit the production of adrenaline, a hormone that causes your heart to beat rapidly. By slowing your heart rate, they lower the force of the blood pounding on your artery walls (aka your blood pressure). But having less adrenaline can also zap your energy level. One beta blocker, Inderal, is particularly fatiguing, says Simpkins.  
The fix? "You can lower the dose a little, and some people feel better," says Simpkins (be sure to get your doctor's OK before changing your dose). If that doesn't do the trick—or your blood pressure isn't being well-controlled with the lower dose—ask your doctor about switching to an ACE inhibitor, which works differently: ACE inhibitors dilate your vessels so that blood can flow through them more efficiently, and they shouldn't make you tired.
Anti-anxiety medications
Benzodiazepines are among "the most widely prescribed medication in the world," says Simpkins. "And all of them cause fatigue."
These drugs bind to a receptor in the brain that releases a chemical called GABA. When GABA is released, it signals the brain and body to relax, which can provide short-term relief to someone with intense anxiety. But it may also work a little too well, causing you to become drowsy or even fall asleep.
Xanax is the least sedating of the benzodiazepines, says Simpkins, and thanks to a short half-life, only works for a few hours. "I prescribe a small dose to patients who need an MRI but are too afraid of going in the machine," she says. "Most people are able to drive to the test and drive home after."
The most sedating drug in this class is Ativan, says Simpkins. It causes so much sleepiness that doctors typically prescribe it as a sleep aid for people whose anxious thoughts are keeping them awake.
If you need anti-anxiety medications at a time when you can't afford to be sleepy—perhaps you're prepping for an important work presentation rather than settling in for a long flight—Simpkins recommends experimenting: "I tell patients to take the lowest dose of Klonopin or Valium and cut it into quarters. "The first quarter is basically a placebo effect, since there's not enough medication to be a therapeutic dose. But for some people, that's enough. If you still feel anxious after 15 or 20 minutes, take another quarter."  

Is Peanut Butter Good for You?

Few foods can satisfy both salty and sweet cravings, bring back warm childhood memories, and fit into most any meal of the day the way peanut butter can. Americans eat about 4 pounds of it per person per year.  But years of fat phobia and assumptions that foods that taste rich or indulgent can’t possibly be part of a healthy diet have left many people wondering: Is peanut butter good for you?
“We all grew up with it, and we loved it, and guess what—it really is good for you,” says Joan Salge Blake, EdD, RD, clinical associate professor of nutrition at Boston University. Like all nut butters, peanut butter is a convenient source ofprotein, and it comes packaged with an added bonus that is rare for protein foods: Fiber, about 2 grams per 2-tablespoon serving. This nutrient can help you feel fuller longer, helps keep your digestion system in good working order, and may lower cholesterol and improve cardiovascular health.
Peanut butter also packs additional heart-health benefits thanks to the monounsaturated fat it contains. Monounsaturated fat type can help lower “bad” LDL cholesterol. “The type of fat in peanut butter is the fat we want,” says Blake. That’s one reason why you might want to steer clear of low-fat peanut butter— you’re cutting back on the very nutrient that makes peanut butter especially good for you. These products also often have added sugars to make them more palatable, and can pack just as many calories as regular peanut butter.
Peanut butter is also a decent source of magnesium, with 14 percent of your daily need in 2 tablespoons. This mineral is important for glucose metabolism, and research shows that people who have higher intakes of magnesium have a significantly lower risk for diabetes. Increasing magnesium may also help reduce stroke risk and build bone density in older women.
When you’re choosing a peanut butter, keep this in mind: The benefits come from the peanuts themselves. And many peanut butters do contain nothing more than nuts and maybe some salt. As brands begin to add in other ingredients likesugars for sweetness and hydrogenated or palm oil to keep the product from separating, they displace some of the nutrients from the peanuts. (Check labels: even “natural” products may not be just peanuts and salt.) Though nuts-only products are your healthiest bet, it’s not the end of the world if you only like the peanut butter you grew up with. “Take comfort in knowing that ingredients like salt, sugars, and oils are used in very small amounts in peanut butters,” says Blake. As for creamy or crunchy, it’s your choice. 

10 Surprising Health Benefits of Cinnamon

Who doesn’t love a sprinkling of cinnamon on fresh apple pie or atop a chai latte? It’s just one of those spices that tastes fantastic. But taste is not the only reason to love cinnamon.
Here are 10 health reasons to love this super spice:
1. Numerous studies show that cinnamon regulates blood sugar, making it a great choice for diabetics and hypoglycemics alike. That’s also great news for anyone who wants stable energy levels and moods.
2. It reduces LDL cholesterol levels. LDL is also known as the harmful cholesterol. Reducing it may help reduce the risk of cardiovascular disease.
3. It has natural anti-infectious compounds. In some studies, cinnamon has been effective against ulcer-causing H. pylori bacteria and other pathogens. However, there have been mixed results in other studies, so more research is needed.
4. It may reduce pain linked to arthritis. Cinnamon has been shown in studies at the Department of Internal Medicine, Kangnam Korean Hospital, to reduce cytokines linked to arthritic pain.
5. Research at the University of Texas, published in the journal Nutrition and Cancer, shows that cinnamon may reduce the proliferation of cancer cells, holding promise for cancer prevention and sufferers of the disease.
6. It is a natural food preservative.
7. It contains fiber, calcium, iron, and manganese—albeit small amounts to the typical dose of ground cinnamon.
8.  It’s been proven effective for menstrual pain and infertility.  Cinnamon contains a natural chemical called cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women, helping to balance hormones.
9. Cinnamon holds promise for various neurodegenerative diseases, including:Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, brain tumor, and meningitis, according to research at the Cytokine Research Laboratory, Department of Experimental Therapeutics, The University of Texas.  Their research shows that cinnamon reduces chronic inflammation linked with these neurological disorders.
10.  Not a health benefit, but a great reason to love cinnamon—it’s versatile. It works with sweet and savory dishes alike. Consider that many curries and savory Moroccan dishes include cinnamon. It’s not just for apples anymore!

Is Meat Making Us Obese?

When we think of obesity, we typically think of poor diet, excessive sugar and insufficient exercise. We probably don’t think of meat consumption as playing a role. But, new research assessing meat consumption and obesity rates in 170 countries worldwide found that excessive meat consumption may be contributing to obesity as much as excessive sugar consumption.
Researchers from the University of Adelaide, Australia, found that excessive meat consumption is contributing to the prevalence of global obesity as much as excessive sugar consumption. They also found that the availability of sugar contributed to the same incidence of obesity as the availability of meat in a particular country. They published their study in the Journal of Nutrition and Food Sciences and in the online medical journalBMC Nutrition.
According to the lead study author, Professor Henneberg: “After correcting for differences in nations’ wealth (in the form of gross domestic product or GDP), calorie consumption, levels of urbanization, and of physical inactivity, which are all major contributors to obesity, sugar availability remained an important factor, contributing independently 13 percent, while meat contributed another 13 percent to obesity.”
Currently there are over 1.9 billion people worldwide who are overweight, with over 600 million of those people falling into the obese category. Considering that overweight and obesity are linked to many serious health conditions including: heart disease, diabetes and even arthritis, it is a real concern to overall long term health.
A large percentage of people seem to equate meat consumption with weight loss thanks to many of the high animal protein diets that are trendy right now. So it should come as no surprise that the over-consumption of meat is rampant in our society. But, in the same way that too much sugar in the diet is converted into fat stores, so too does excessive protein.
Additionally, most people still learn the common misconception from childhood: meat exclusively equals protein. Perhaps the most common sentiment vegans and vegetarians hear when they share their plant-based lifestyle with others is “Where do you get your protein?” as though their diets must invariably be deficient in protein.
While there is protein in meat, there is also protein in many vegetarian sources. Some of the best plant-based sources of protein include:
  • Avocado
  • Coconut
  • Legumes, such as kidney beans, black beans, navy beans, pinto beans, Romano beans, chickpeas, soybeans, edamame (green soybeans)
  • Nuts (preferably raw, unsalted), including: almonds, Brazil nuts, cashews, macadamia nuts, pecans, pistachios, and walnuts
  • Quinoa
  • Seeds, such as chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sunflower seeds, and sesame seeds
  • Soy products (organic only since soy is heavily genetically-modified), such as tofu, miso, and tempeh
  • Dairy alternatives including almond milk, coconut milk, hemp seed milk, and soy milk (choose organic only if you choose soy milk since it is a GMO contaminated crop)
Said Wenpeng You, one of the study’s authors noted: “Because meat protein is digested later than fats and carbohydrates, this makes the energy we receive from protein a surplus, which is then converted and stored as fat in the human body.” The study authors conclude that their findings should not be misconstrued as advice to eat plentiful amounts of fats and carbs.

13 Health Benefits of Pumpkin Seeds

Pumpkin seeds are the only seeds that are alkaline-forming; in this world of highly acidic diets, that is a very good thing. But there are many other health benefits of pumpkin seeds. Scroll down for 13 reasons to add pumpkin seeds to your salads and meals.
And if you want an easy method for making pumpkin seeds more digestible, try soaking them in water for 6 hours. 

Nutritional Facts & Health BenefitsPumpkin seeds:
  • Pumpkin seeds contain L-tryptophan, which helps promote sleep and fight depression. Tryptophan is converted into serotonin and niacin, which aids in sleeping.
  • Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
  • Pumpkin seeds are filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper.
  • They are a good source of vitamin K.
  • High in zinc, pumpkin seeds are a natural protector against osteoporosis, since zinc deficiencies can lead to higher rates of osteoporosis. In a study of almost 400 men (age from 45-92) published in the American Journal of Clinical Nutrition,researchers found a correlation between low dietary intake of zinc, low blood levels of the trace mineral and osteoporosis at the hip and spine.
  • Pumpkin seeds are a good source vitamin E; they contain about 35.10 mg of tocopherol per 100 g.
  • They are the most alkaline-forming seed.
  • Pumpkin seeds are an excellent source of vitamin B group (thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates).
  • 100 g of pumpkin seeds contains about 30 grams of protein.
  • According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
  • Pumpkin seeds reduce inflammation and counter arthritis pain without the side effects of anti-inflammatory drugs.
  • They are used in many cultures as a natural treatment for tapeworms and other parasites.
  • Pumpkin seeds are good for prostate health. The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.
Did You Know? History and Interesting Trivia
  • Pumpkin seeds were discovered by archaeologists in caves in Mexico that date back to 7,000 B.C.
  • North American tribes were the very first to observe the particular miracle in pumpkin seeds. Pumpkins and their seeds were an important Native American Indian food used for their dietary and medicinal properties.
  • Pumpkin seeds are called pepitas in Mexico and they are a trademark of Mexican cuisine.
  • Pumpkin seeds were very popular in ancient Greece.
  • The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. According to tests made at the Massachusetts Experimental Station, squash and pumpkin seeds stored for more than five months show a marked increase in protein content.