It’s easy to eat the recommended daily requirement of 25-35 grams of fibre if you’re working with the right ingredients:
• BREAKFAST: cup oats, cup walnuts, a pear = 11
• LUNCH: cup cooked quinoa, cup black beans,
cup spinach = 14 grams
• DINNER: avocado, cup lentils, 1 cup whole-wheat
spaghetti = 13 grams
Fibre not only helps maintain a healthy weight, it helps to regulate blood sugar, reduce cholesterol, prevent constipation and lowers the risk of colon cancer.
Pecans contain a type of Vitamin E, gammatocopherols, which help to prevent LDL cholesterol from building up plaque on arterial walls. Dr. Oz reports that bad cholesterol levels fell after people ate 600 calories or 8 grams of pecans.
SMILE, YOUR LIFE MAY DEPEND ON IT!
Researchers at the University of Michigan studied the photos of players from the 1952 Baseball Register and found that those with the widest grins lived the longest. On average, those with no smile lived 72.9 years, a partial smile lived 75
years, and a full smile lived 79.9 years. A wealth of information including date of birth, body mass index, marital status and career length allowed researchers in the Physiological Research study to control for lifespan factors. They also believe that the degree of smile the player gave reflected their disposition and not orders from the photographer.
DAILY DOSE OF THE SUNSHINE VITAMIN
The Institute of Medicine (IOM) has released new recommendations for Vitamin D to maintain good health. People up to age 70 need 600 international units (IUs) of Vitamin D daily. One day’s worth from food sources, requires the equivalent of two glasses of fortified milk, half a can of salmon, a large serving of meat and one to two eggs. The findings are based on bone health; higher IUs have been rumoured to help prevent cancers, heart disease, diabetes and other auto-immune disorders. The IOM also warns that an excess of 4,000 IUs adults can damage the kidneys and heart.
Our brains get hijacked in a cycle that is manipulated by food; the more sugar, fat and salt we consume, the more dopamine our bodies release to simulate a sense of reward, which further motivates us to continue eating! We become wired to react to cues about food – sights, smells, thoughts and suggestion. The only way to conquer temptation is to realise the manipulation of food and add more structure to our diets, says former FDA comissioner David A. Kessler.
Cortisol and adrenaline increase with stress and enable us to commit faces, phrases, names and ideas to memory say neuroscientists from the University of Bristol. They presume that our ability to do so stems from our evolution and the necessity to classify specific situations as dangerous and knowing when to avoid them.