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"Let Food Be Thy Medicine"
Hippocrates

September 2018
Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 
  
Welcome to the Eat Right Be Fit Live Well monthly link roundup.
 
Each week I read many interesting articles relating to nutrition, fitness and wellness. Here are some of my favorites from the past month. While every article may not be relevant to your personal circumstance, I hope at least one will spark your interest and provide you with a healthy tip you can incorporate into your daily routine.  
 

Best,
 
Jeannie




 

September
I Tried Starbucks' Vegan, Protein-Packed Blended Cold Brew Drinks:   Vegan doesn't necessarily mean healthy. Here's a perfect example. Starbucks introduced 2 new, vegan, protein-rich cold brew drinks last month. One contains 6.5 teaspoons of sugar, the other 5.5. I'd rather you eat a burger ... 100% grass-fed of course! (Food and Drink)

Are You Getting Enough of This Stress-Busting Mineral?  If you struggle with anxiety or depression, try changing your diet to stabilize your moods! Avoiding all refined flours and added sugars is imperative but so is adding foods rich in magnesium, zinc, and omega -3s. (Cleanplates)

Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis:  Too few or too many carbs increases mortality. No need to fear carbs as long as they come from non-starchy veggies, legume (peas, lentils and beans), some whole fruit, and whole intact grains. For optimal health, what % of your diet should come from carbs? Read further to see. (Thelancet.com)

If You're Worried About The New Alcohol Study, Here's Some Perspective:  Is there room for alcohol in a healthy diet or do the risks outweigh the heart benefits? Looks like it depends on age/drinking habits/genetics and more. (Forbes.com)

Organic Dairy Scorecard:  While consuming dairy is highly controversial, I believe, for those that tolerate it, it can be a part of a healthy diet. Quality, however, is VERY important. Always choose organic varieties and look for brands in the top two categories of this "scorecard."  All organic dairy products are not created equal! (Cornucupoia.org)

According to a recent survey, 72% of Americans classify coconut oil as a "healthy food." Here's what the science says:  Coconut oil is another controversial food. Until we know more about how it affects cholesterol levels and risk for cardiovascular disease, I encourage you to eat it sparingly. Always choose extra-virgin varieties and avoid refined coconut oil completely.  If you're following a keto diet, do so under the supervision of a doctor and choose MCT oil instead of coconut oil as your main source of fat. (Nutritionaction.com) 

Could Taking That Antibiotic Have Serious, Long-Term Consequences?   These antibiotics are linked to an increased risk of mental health issues and suicide. Make sure if you're prescribed one, that it is absolutely necessary. Often there are other  varieties  that are equally as effective in fighting bacterial infections. (USNews.com)

Preventing Muscle Loss as We Age: Slowing the progression of muscle loss as we age is essential to good health. Unfortunately, it isn't as easy as simply eating more protein. However, it is possible at any age. Here's how. (NYtimes.com) 

Looking to sort out stress? Check a higher fibre diet, say scientists:   Even if this doesn't pan out, adding fiber to your diet can only improve your health, weight and gut bacteria. Love your veggies, legumes, seeds, nuts and whole grains. Sound familiar? (Irishitimes.com)

Food Guidelines:   How closely does your diet resemble those of the longest living cultures? Notice which "superfood" is eaten daily and how much animal protein is consumed. It might surprise you. Quality of protein is important too! (Bluezone.com) 

AHA: Eat Fish for :a Healthier Heart:  Great advice. Fish, especially omega-3 rich varieties, should be the animal protein of choice. If you're concerned about the mercury content of seafood, eat it with 2 Brazil nuts. The selenium in the nuts will bind to the mercury and remove it from your body. (Berkeleywellness.com)  

Diet and Exercise May Stem Weight Gain of Pregnancy, but Should Begin Early:   To protect your health and the health of your unborn, lose excess weight before conceiving. (NYtimes.com)


About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.