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"Let Food Be Thy Medicine"

November 2018

Jean Varney
Jeannie Varney
 Nutrition Consultant


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.  



Chain Reaction IV: Burger Edition:  Eating burgers from these fast food chains? If so, you're getting a dose of antibiotics with your artery clogging meal. Antibiotic-resistant bacteria are becoming a global crisis. If you eat animal products, make sure you choose varieties that are free of antibiotics and growth hormones and always grass-fed. (

No, Saturated Fat isn't Healthy for You!Think butter and bacon are back? Coconut oil and red meat innocuous? Think again. Not only could you be damaging your heart and arteries, you most likely are damaging your liver. Love your fats but choose them wisely. Stick to nuts, seeds, avocados, fatty fish and EVOO. ( 

10 Easy Ways to Slash Sugar from Your Diet:  
Getting the leftover Halloween candy out of the house will help too ... Read your food labels and reduce all forms of sugar in your diet, artificial sweeteners included.  (

Three Packaged Salad Dressings that are Worth a Try:  If you haven't tried these salad dressings, you're missing out! They're healthy, vegan, cold pressed and RIDICULOUSLY delicious. Drizzle them on your roasted veggies, pour them on your salads or mix them in your stir-fry. Guaranteed to add great flavor without too many calories. ( 

The Next Big Food and Drink Trends, According to a Whole Foods Exec:  Move over fake meats, nut milks and Mexican cuisine, these latest food trends are demanding the spotlight. ( 

Need a Reason to Eat More Fruit? We have 6:  Are you forgoing fruit because you're trying to lose weight and you've read it's high in sugar? How silly ... how many people do you know who have gotten fat from eating apples, berries and pears? Exactly ... no one. Fruit tastes great and is loaded with protective antioxidants, needed nutrients and beneficial fiber. Enjoy 1-2 servings a day. Use it to sweeten your salads, yogurt, or oatmeal or to satisfy your sweet tooth.  This time of year choose seasonally fresh apples, pears and pomegranates. ( 

Lutein - The Eye's and Brain's Best Friend:  A single serving (1/2 cup) of cooked kale or spinach can provide all the lutein you need each day to protect your eyes and your brain. Love your dark leafy greens!!! (

Olive Oil: Desperately Seeking Quality:   When consuming oils, quality is SO important. I recommend olive oil for most uses from roasting to dressings and marinades. But with so many choices available to us in the grocery store and online, how can we tell which brand is best? Follow these guidelines and tips to help you choose a high quality EVOO.  (

These Are the Best High-Fiber Foods, According to Experts:   Fiber is essential to our health. It reduces our risk of type 2 diabetes, heart disease and weight gain. Unfortunately, Americans fall short of the recommended daily amount. Most of us eat just 15-17 grams daily. Women should be eating 25 grams and men 38 grams. The more the merrier. The synthetic fiber that manufacturers add to processed foods doesn't count. Instead get your fiber from whole intact grains, beans, lentils, fruit and veggies. (

A National Goal: Prevent a Million Heart Attacks and Strokes by 2022:    This goal is EASILY attainable if we'd commit to improving our diets. For most of us, heart disease is a food related illness that is preventable. Eliminate or at least cut way back on sugar and refined flour (white, wheat or gluten free varieties included) and limit saturated fat found in full fat dairy, beef, pork, lamb, coconut and palm oil and see how quickly your bad cholesterol comes down. Love your veggies, fruit, whole intact grains, beans, lentils, whole soy, nuts, seeds and lean protein instead ... sound  familiar ?  (NY Times) 

FDA Too Quick to Call BPA Chemical Safe, Health Experts Say:  Even low levels of BPA increase your risk for prostate and breast cancer. Reduce your exposure by avoiding canned goods and plastic containers. Heat and store food in glass containers and switch to foods sold in cartons not cans. (

Being Fit May Be as Good for You as Not Smoking: When it comes to exercise, some is good, more is better, everything counts ... just get moving. You don't need to join a gym or become a cardio junkie to get exercise. Playing tennis, walking 18 holes of golf, biking around town, raking the leaves, vacuuming the house, or taking a 45 minute vigorous walk each day counts. Track your steps ... are you getting close to 10K? If not, find ways to increase your steps.  (NY Times)

Vitamin D and Fish Oils Are Ineffective for Preventing Cancer and Heart Disease:   This headline is incredibly MISLEADING! Please ignore it. In fact, if you read the article and the actual results of the study, you'll see that consuming fish and/or fish oil lowers your risk of heart attacks. Vit. D lowers your risk of cancer. Get at least 12oz of fatty fish in you a week - salmon, seabass, trout, tuna, oysters, and sardines are all wonderful sources. (NY Times)

Fish, omega-3 may lower heart attack risk, studies find:  Don't believe me, read this article. It's a far better interpretation of the study's results. Eat your fish!  ( 

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: