Benefits of Consuming Fish for Brain Health

Consuming fish has many health benefits, with brain health being one of the most important ones. Fish contain an omega-3 fatty acid called docosahexaenoic acid (DHA), which is important for brain and nervous system function. Research suggests that getting enough DHA may help improve memory, slow cognitive decline, and potentially reduce the risk of Alzheimer's disease later in life. Adults are encouraged to eat approximately 8 ounces of seafood per week, or two 4-ounce servings. 

Fatty fish—such as salmon, tuna, trout, and mackerel—are especially good sources of DHA. Many fish provide us with lean protein. Fish is also lower in saturated fat than red meat, which may help support heart health. For vegetarians and vegans, alternatives for consuming DHA include algae-based DHA supplements, flaxseeds, walnuts, and chia seeds. Overall, regularly including omega-3 fatty acids in our diets can support brain function, memory, and overall health.

Source: www.eatright.org/health/essential-nutrients/fats/brain-health-and-fish  

Nutrition with Polyendocrine Metabolic Ovarian Syndrome

    Polyendocrine metabolic ovarian syndrome (PMOS) is a hormonal disorder that can affect females in their reproductive years. It is a disorder characterized by typical symptoms with no single known root cause. Common hormonal imbalances of PMOS include insulin resistance and increased levels of male hormone production, both of which can lead to metabolic and reproductive complications.

    PMOS has many common symptoms. Some of these symptoms include irregular or absent menstrual periods, irregular bleeding, increased body hair on areas such as the face and chest, acne, weight gain in the midsection, thinning hair on the head, and pain in the pelvic region. PMOS can even lead to infertility by causing the absence of ovulation. It may be a genetic condition that runs in families, but the root cause is unknown. Females who suffer from PMOS have an increased risk for type 2 diabetes, hypertension, high cholesterol, depression, anxiety, and endometrial cancer.

    Healthy lifestyle habits, such as dietary consumption and physical activity, can manage symptoms of PMOS. Consuming mostly whole grains, a variety of fruits and vegetables, lean protein options, and low-fat or fat-free dairy can help to manage symptoms, weight, and blood sugar. Examples of dietary patterns that may be recommended to females with PMOS are the Mediterranean Diet or the Dietary Approaches to Stop Hypertension (DASH) Diet. Healthy dietary habits for women with PMOS include:

• four to five meals or snacks throughout the day, starting with breakfast
• twenty-five grams of dietary fiber daily from fruit, vegetable, and whole grain sources
• omega-3 fatty acid consumption through fatty fish and flaxseed
• protein at all meals and snacks

Symptoms of PMOS may further be alleviated by physical activity. Completing thirty minutes of physical activity most days, with strength-training exercises twice per week, is recommended to manage the condition.

Source: https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome 

What is Glycemic Index?

     Most people have heard of the term "glycemic index," but many don't know what it means. The glycemic index (GI) is a measure of how quickly a certain food causes our blood sugar levels to rise. The glycemic index uses a scale from zero to one hundred to rank foods. Foods on the high end of the GI scale are digested and absorbed quickly, which raises blood sugar levels quickly. Foods with a high GI are typically low in dietary fiber and high in carbohydrates. 

    The glycemic index is useful, although there are two major limitations to consider when using it. The GI of a food is measured when it is consumed on an empty stomach without other foods. When different types of foods are eaten together, it can be harder to rely on the GI because protein, fat, and fiber can affect how quickly blood sugar levels rise. The second limitation is that GI does not reflect the portion sizes that are commonly consumed. The GI is determined by giving people a serving of food containing 50 grams of a carbohydrate food, without its fiber, and monitoring their blood sugar levels for two hours. However, the amount of food needed to provide 50 grams of carbohydrates may be much larger than a typical serving. Glycemic load is another way to understand how foods affect blood sugar levels. It is calculated by multiplying the grams of carbohydrates in a serving by the food's GI, and then dividing that number by 100. Overall, the glycemic index is not a perfect system, but it can be a useful tool for identifying foods that may cause a slower rise in blood sugar levels. For the slowest rise in blood sugar, it is important to choose nutritious foods that incorporate protein, fiber, and healthy fats into one meal. 

Source: https://www.eatright.org/health/wellness/diet-trends/what-is-glycemic-index 

Nutrition During and After Cancer Treatment

     Nutrition plays a crucial role in individuals who have cancer. Getting the nutrients your body needs while fighting cancer helps support overall health, healing, and the maintenance of healthy cells. Being diagnosed with cancer can be very overwhelming, with even nutrition feeling complex. Individuals may not know what foods to eat to support their health during treatment. A registered dietitian who specializes in oncology is an important member of the medical team who works with people who have cancer. An oncology dietitian encourages individuals to choose foods based on how they feel, their nutritional needs, and their personal preferences. Providing education about supplements, foods, nutrients, and dietary patterns can help people with cancer better understand their options and make informed decisions about their nutrition. Once cancer treatment is complete, maintaining a nutritious eating routine can help support long-term health. Focusing on foods such as fruits, vegetables, whole grains, and lean proteins can be beneficial additions to the diet. Encouraging cancer patients to regularly meet with dietitians who specialize in oncology can help them manage nutritional challenges and make the treatment process easier. 

Source: https://www.eatright.org/health/health-conditions/cancer/nutrition-during-and-after-cancer-treatment

Easy Bean and Veggie Chili Recipe

    Fall weather is in full swing, so it’s time to make those hearty, comforting recipes that keep you healthy and add some warmth as the air gets chillier. This bean and veggie chili is a fantastic way to get your protein and fiber; serve it alongside whole-wheat bread or enjoy it on its own for a hearty meal! Customize it by adding ground turkey, beef, or tofu crumbles for even more protein.

Ingredients

- 2 teaspoons neutral oil, such as canola

- 1 large white or yellow onion, chopped

- 3 cloves garlic, minced

- 2 ribs celery, chopped

- 1 medium green bell pepper, chopped

- 1 medium red bell pepper, chopped

- 1 carrot, washed and thinly sliced

- 1 15.5-ounce can dark or light kidney beans, drained and rinsed

- 2 14.5-ounce cans diced tomatoes

- 1 6-ounce can no-salt-added tomato paste

- 2 tablespoons chili powder

- 1 teaspoon ground oregano

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- ½ teaspoon black pepper

- ½ cup fat-free sour cream

- 3 green onions, sliced thin (optional for serving)

- ½ cup fresh cilantro, chopped (optional for serving)

Directions

1. Wash your hands!

2. Combine the oil, onion, and garlic in a large pot over medium heat, along with any protein source being used. Cook until fragrant and the onion is wilted, about 6-8 minutes.

3. Add the celery, peppers, carrots, beans, tomatoes, tomato paste, chili powder, oregano, cumin, paprika, and pepper. Stir until well combined and reduce the heat. Simmer for 20 minutes, then adjust seasonings to taste.

4. Serve with sour cream, green onions, and cilantro (optional)

Nutrition Information

Per 1 ½ cup serving:

Calories: 300 | Total fat: 12g | Saturated fat: 4.5g | Sodium: 540mg | Carbohydrates: 28g | Dietary fiber: 8g | Protein: 23g (with 1lb protein)

Source: https://www.eatright.org/recipes/soups-and-stews/bean-and-veggie-chili-recipe 

Boosting Fiber in Your Daily Diet: An Easy Guide

    Fiber is an essential nutrient that supports blood sugar levels, digestion, and a healthy weight by increasing feelings of fullness from meals. Women should aim to get 25-28 grams of fiber daily, and men 28-35 grams. However, an astounding majority of people in the United States fall short of this goal. 

    So, how can you get fiber from your food? Dietary fiber comes from plant products, including produce, whole grains, legumes like beans and lentils, and even nuts and seeds. Choose less-processed options to get the most fiber content from your food: a whole apple (with the peel) has 4.4 grams of fiber, ½ cup of applesauce has only 1.4 grams, and 4 ounces of apple juice has none.  

    Making a few easy swaps in your meals can help you reach your fiber goals. Try steel-cut oats for breakfast instead of a processed cereal. Even better, top it with your favorite nuts and berries! Use a whole-grain tortilla or bread to craft a lunch packed with veggies, or try a hearty vegetable soup recipe on the side. Dip whole-grain crackers or fresh vegetables in hummus for a fiber-full snack, and consider brown rice or whole-grain pasta instead of white rice or noodles.  

Try adding a few of these foods to your weekly menu to increase your natural fiber sources: 

• 1 cup of fresh raspberries: 8 grams of fiber 
• ½ cup cooked black beans: 8 grams of fiber 
• 1 large pear with skin: 7 grams of fiber 
• ½ cup mashed avocado: 6 grams of fiber 
• 1 ounce almonds: 3.5 grams of fiber 
• 3 cups air-popped popcorn: 3 grams of fiber 
• ½ cup cooked quinoa: 2.5 grams of fiber 

    A few things to keep in mind when adding fiber to your diet: increase your intake slowly and drink plenty of water. Fiber soaks up liquid in your digestive tract to keep moving through. If you take in more than your normal amount without sufficient liquids, you may experience nausea or constipation. Adding fiber through nutritious foods rather than supplements is the best method to improve overall health, as these fiber-rich options contain other essential nutrients. This way, you can get your daily dose of fiber, along with the added benefits of key vitamins and minerals, and the feeling of fullness to keep you satisfied throughout your day.  

Source: https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet  

Understanding What Seed Oils Are and How They Are Made

    Many people on social media talk about the harms of seed oils, but do they really know the science behind what seed oils are? Seed oils are extracted from plant seeds. The eight known seed oils that are commonly discussed are the following: canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut. Seed oils contain different amounts of saturated, monosaturated, and polyunsaturated fats. The fats that are the most present in seed oils are polyunsaturated fats, which are made of both omega-6 and omega-3 fatty acids. Omega-6 fatty acids are categorized as the “bad” fatty acid, but are beneficial for lowering the risk of heart disease, which research suggests has a decreased mortality rate. When seed oils are made, they can be either expeller-pressed when heat is applied to extract the oil, or cold-pressed when no heat or chemicals are used in the process of extraction.

    It's important to know how much seed oil an individual should consume. Food sources that contain the most seed oils in America are ultra-processed foods such as baked goods, frozen meals, chips, and convenience foods. If you want to consume food with seed oils in the ingredient list, check the nutrition facts panel to see if there are other health benefits and if it fits into a healthy eating routine. Therefore, including seed oils in your diet when cooking and baking can lower LDL cholesterol and may reduce cardiovascular disease risk when they replace saturated fats. There is typically no need to avoid nutrient-dense foods, such as nut butter and whole-grain breads, that contain seed oils. 

Source:  https://www.eatright.org/health/essential-nutrients/fats/understanding-seed-oils