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"Let Food Be Thy Medicine"
Hippocrates

April 2019
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




 

April
The Secret Power of Fasting for Longevity and Healing:   If you only open 1 link in this newsletter, make it this one. Please find time to listen to Dr. Longo discuss eating for longevity. Vegan plus fish and yes, 60% carbs ... of course the devil is in the details so pay attention to which carbs you should enjoy. (The Doctor's Farmacy)

Americans Aren't Getting Enough Sleep and It's Killing Us:  Guilty as charged! How much sleep do we need? Can sleeping in on weekends make up for too little shut eye during the week? What about napping? Despite the stigma associated with getting some Zzzs during the day, it might not be a bad idea. (The Hill)

Should You Eat Fewer Eggs?  The latest headlines suggest people who eat eggs frequently have a greater risk of heart disease than those who limit or avoid egg yolks altogether. In this short podcast, Nutrition Diva sets the record straight. If you eat red meat, poultry, full fat dairy and shellfish weekly, enjoy 4-6 egg yolks a week. If eggs make up the majority of your animal protein you consume, you should be able to increase your weekly egg consumption to 8-12 without concern. (Quick and Dirty Tips) 

Fiber Is Good for You. Now Scientists May Know Why: 
Reduce your risk of heart disease, cognitive decline, type II diabetes and even arthritis by feeding your microbiome the fiber it needs. Veggies and whole grains anyone? 
(NY Times) 

What You Need to Know About Coconut Oil:  I'll continue to include articles on coconut oil in my monthly roundup until people stop thinking it is innocuous. While better for you than sugar and processed flour and red or processed meat, it is not harmless. It raises your cholesterol and we know elevated cholesterol contributes to heart disease. Use unrefined coconut oil and enjoy coconut products sparingly. Avoid refined coconut and palm oils altogether.  (Nutrition Action)

Just Because a Snack Food is Organic Doesn't Mean It's Healthy:  Don't be fooled into thinking organic varieties of mac and cheese, ice cream, cookies, crackers, breads, pastries, energy bars, chips, candy and other snack foods are good for you. Most still contain processed grains and added sugar making them problematic for our health. Grab instead a piece of fruit, a handful of nuts, veggies and hummus, steamed edamame, a carton of plain Greek yogurt or cottage cheese and some berries or leftover over black bean salad. Focus on whole foods not processed foods to fuel your body in the late afternoon. (Harvard Health)

Older Americans Are Awash in Antibiotics:  Antibiotic overuse remains far too prevalent. Before taking one, make sure you really need it and if you do, understand the damaging side effects the prescribed medication can cause - mental health issues, dangerous heart arrhythmias, tendon ruptures, and nerve damage to name a few. Many antibiotics also interact with common medications making them less effective. (NY Times)

Drink Your Beets:  Eating beets, arugula and spinach is known to lower blood pressure. New research shows these delicious veggies along with 100% Beet juice, may help your athletic performance too. (The Knowable Magazine)

How Much Water Do You Need?  Do Coffee and tea count? Here's what you need to know. (Nutrition Action) 

Sitting for More Than 13 Hours a Day May Sabotage the Benefits of Exercise:  A gentle reminder that our bodies were meant to move. In addition to working out several days a week, keep active throughout the day. Your health depends on it. (NY Times)
  
Food Trends: What's Hot in 2019:  2019's hottest food trends. (Berkeley Wellness)


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.