Keeping blood sugars steady, eating every four to five hours and limiting refined carbohydrates can help prevent the winter blues, says NBC "Today" show nutritionist Joy Bauer. She and other experts suggest six key foods to fight the winter blues, including walnuts, dark chocolate, and lentils and beans
Make the switch from refined grains to whole grains gradually to avoid gastrointestinal distress that can come from the added dietary fiber, says registered dietitian Amy Jamieson-Petonic, a spokeswoman for the American Dietetic Association. She says that rather than worrying about grams, use servings to get the recommended intake and shoot for 1 cup of whole-grain cereal at breakfast, two slices of bread at lunch and a cup of cooked brown rice for dinner.
A study in the journal Nutrition, Metabolism & Cardiovascular Diseases found that an intake of 4 grams of plant sterols daily led to a 20% drop in LDL cholesterol, a 16% decline in total cholesterol and a 19% decrease in triglycerides. The improvements came even though study participants were not asked to change their Western-style dietary habits
Strength training has a healthy ripple effect in body
Research and experts say strength training has moved beyond building bigger muscles to mainstream fitness because it has positive benefits for metabolic syndrome, obesity and even kidney disease. Strength training also helps people maintain muscle strength as they age, and it offers a good workout for the heart
Research and experts say strength training has moved beyond building bigger muscles to mainstream fitness because it has positive benefits for metabolic syndrome, obesity and even kidney disease. Strength training also helps people maintain muscle strength as they age, and it offers a good workout for the heart
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