Archive for August, 2016

Yes, Eat Your White Vegetables

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Often times we don’t eat white vegetables because they lack color so we think that they aren’t as “good” for you or have as much nutrients as vegetables that have color. White vegetables are as good for you as any other vegetable and play an important role in the food pyramid. They can contain a lot of the nutrients that we need like potassium, magnesium and fiber.

Cauliflower

Cauliflower has sulfur compounds that have been said to help with strengthening bone tissue, fighting cancer and to maintain healthy blood vessels.

Mushrooms

Not only do mushrooms provide us with selenium, potassium, riboflavin, niacin, and vitamin D, but they are also fat free, cholesterol free, gluten free and contain low calories. They may also be used as a substitution for meat because they are very filling.

Garlic

Garlic is an ingredient that could really bring a dish together, it tastes delicious. It has antioxidant properties that help boost your immune system. It may also help hair grow and get rid of acne.

Onions

Onions are a great anti-inflammatory vegetable because of a chemical it contains called quercetin. Quercetin is thought to help lower the risk of cancer, heart disease and diabetes, as well as build a stronger immune system.

Potatoes

Potatoes are high in potassium and fiber; more than any other vegetable or fruit. Additionally, they contain vitamin C, vitamin B6, and magnesium.

Eating whole foods with an emphasis in a plant based diet can lead to a healthier life. Take control of your health – get discount online blood tests, monitor your blood pressure, eat well and exercise frequently!

 


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Fighting Inflammation with Food!

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Body inflammation is caused when the body senses a stimuli such as an injury or infection. Prolonged inflammation can damage many things in the body like tissue, joints, and organs. What many people don’t know is that there are many foods that can help decrease inflammation. For example; foods that are high in fiber, whole grains, good fats and omega-3s.

good fats and grains images

Fiber

Fiber helps to reduce inflammation because it helps to balance sugar levels, thus decreasing inflammation. High levels of sugar in your blood triggers inflammation, and inflammation increases your sugar levels; it is a vicious cycle. Fiber also lowers cholesterol, and prevents small blood clots. It is recommended that women 50 or older get at least 21 grams of fiber a day and men over 50 get at least 30 grams a day. There are many foods rich in fiber like beans, dark green vegetables, nuts, seeds, whole fruits and whole grains.

Whole Grains

Whole grains are imperative when attempting to reduce inflammation because they are high in fiber. Whole grains help increase HDL cholesterol levels and decrease LDL cholesterol, triglycerides, and blood pressure. It is advised to consume 16 grams of whole grains a day but it is important to make sure you are buying whole grains as opposed to multigrain. Some examples of whole grains are brown rice, oatmeal, and barley.

Good Fats

Unsaturated fats are crucial for “good” health because not only do they reduce inflammation but they also lower your cholesterol and give you a steady heartbeat. About 30% of your daily calorie intake can come from these unsaturated fats. There are 2 types, Monounsaturated fats and Polyunsaturated fats. These can be found in nuts, seeds, fish,  and certain oils such as olive or sunflower oil.

Omega-3s

Finally, Omega-3 fatty acids help with many things, one of them being reducing inflammation in the body. The 3 types of Omega-3s are Eicosapentaenoic acid(EPA), docosahexaenoic acid(DHA), and alpha-linolenic acid(ALA). EPA and DHA primarily come from fish and ALA can come from vegetable oils, walnuts, and leafy vegetables. Once digested, the body turns ALA into DHA and EPA. You should get Omega-3s from cold-water fish like salmon, herring, sardines, and tuna. It is important to eat fish at least twice a week to make sure you are getting these Omega-3s.

Some discount blood tests that can assist with diagnosing inflammation:

  1. Complete Blood Count
  2. Cardio C-reactive protein
  3. Sedimentation Rate, Modified Westergren
  4. Rheumatoid Factor
  5. Antinuclear Antibodies

Or order our Inflammation test panel for an economical way to get all the tests above plus additional screening tests to help determine if you have inflammation.

Take care of your health!


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