Gut Health, Protein Intake & Lower Cholesterol

May 2023

May

Like Hungry Locusts, Humans Can Easily be Tricked into Overeating: A GREAT read! Should our diets be high in protein or carbohydrates? Shocker … it depends on whether you are trying to reproduce or live longer. It also depends on the type of carbohydrate you consume. While the balance of macronutrients isn’t quite this simple – your optimal amount of protein, carbs, and fat will depend on your age, level of activity, gender, and health conditions – this article does a great job emphasizing the importance of eating healthy forms and adequate amounts of both protein and carbs. (The Knowable Magazine)

Why Americans Should Eat Lentils Every Day: What’s not to love about lentils. They are, in my opinion, the closest thing you’ll find to the “perfect” food. Inexpensive, versatile, delicious, easy and quick to cook, environmentally friendly, and loaded with vitamins, minerals, fiber, and protein. Add them to your soups, salads, grains, pasta sauce, yogurt, eggs, oatmeal, chicken salad … the list is endless. (Washington Post)

Dirty Dozen™: Of the 46 items included in EWG’s analysis, these 12 fruits and vegetables were most contaminated with pesticides. If consuming fewer pesticides is a goal of yours, choose organic varieties of this produce. (Environmental Working Group)

Why Eat Lower on the Seafood Chain? Despite seafood being an extremely healthy form of protein, we often limit its consumption due to feared toxin levels, price, and environmental concerns. Here are a few fish and shellfish options that are nutrient-dense, less expensive, safe for the environment, and contain low amounts of toxins. (Harvard Health Blog)

Two Diets Tied to Lower Alzheimer's Pathology at Autopsy: Brain Food! If you care about your cognitive health, eat a whole food, plant-forward diet that includes an abundance of dark leafy greens. Spinach, kale, arugula, Swiss chard, dandelion greens, collards, mustard greens, bok choy, and broccoli rabe are examples and are available at most grocery stores and at farmer’s markets. Shoot for 2.5-3 cups of raw or 1 cup cooked of a variety of these gems a day. Variety is essential so don’t limit your salads to spinach and/or arugula day in and day out. (Medscape)

Salt Shakedown: How and Why You Should Eat Less Sodium: The potential long-term consequences of a diet high in sodium include damage to your heart, kidneys, and brain. Most of our sodium intake comes from restaurant/cafe meals and prepared/processed/packaged foods we pick up at the grocery store, specifically, soups, bread, cheeses, processed meats, pasta/pizza/tomato sauces, canned/jarred goods, marinades, rice mixes, salad dressings, and frozen meals. For people over 50 or those with elevated BP of any age, stick to 1500 mg of sodium/day. (Harvard Health)

How Consuming More Fiber Can Benefit Diabetes Management: Along with consuming fermented foods, consuming ample fiber will improve your gut bacteria which in turn can lower your cholesterol, boost your mood, help you lose weight, regulate your blood sugar, and keep you regular. Shoot to consume at least 25-30 grams per day. More is better! (January AI)

Probiotic supplements may do the opposite of boosting your gut health: To improve gut health, skip the probiotics and instead enjoy 2-3 servings a day of fermented foods. (Washington Post)

Popular Keto and Paleo Diets Aren’t Helping Your Heart, Report Says: Can we please stop eschewing carbohydrates! Research continues to show the healthiest dietary pattern for your heart, brain, and overall health includes an abundance of vegetables, whole fruit, legumes, and whole intact grains – all of which are carbohydrates. (Washington Post)

7 Foods To Eat To Lower Cholesterol: Diet can play a huge role in keeping us healthy. Many of the chronic diseases (CVD, diabetes, and even cancers) we suffer from as we age, can be prevented with a healthy diet and active lifestyle. If you want to improve your diet, lower your cholesterol and BP, consider adding these foods to your diet. (Johns Hopkins - Diabetes)

Eat Right Be Fit Live Well: Forgot to read my previous newsletters? Here's another chance.☺

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.