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Tips: Nutrition News
To subscribe to Carol's quarterly
tips newsletter, please enter your
email address in the space provided
on the homepage.Vitamin D has
recently been revealed to be very helpful in
reducing the incidence of breast, colorectal and
prostate cancer – by as much as 60%. The Canadian
Cancer society has gone as far as to recommend
supplementation for all Canadians. Of course sun
exposure is the most common form of vitamin D, but
in Canada’s climate it’s difficult to expose enough
skin to the sun in February. This vitamin also
protects against osteoporosis, depression, prostate
cancer, diabetes and obesity
Quinoa: This delicious grain (actually a
seed) is high in protein, calcium, fibre, iron and
magnesium (magnesium is good for people who suffer
from headaches and muscle cramping). Best of all it
cooks in less than 15 minutes. Use it in place of
rice or couscous or try it in a grain salad. It is
now available in larger grocery stores, and most
health food stores.
Eat your veggies! It can be difficult to eat
the required amount of vegetables daily, but
vegetables are loaded with antioxidants, vitamins,
fibre, minerals, all the good stuff. Try to make
sure you eat at least one serving of vegetables with
lunch or as a snack in the afternoon.
Oh and NO a piece of iceberg lettuce and 2 slices of
anemic tomato on a sub don’t count. Throw some baby
carrots and grape tomatoes in a bag. Make a large
salad for the week to eat with lunch. Grate a
carrot, chop some celery and some red pepper and add
it to chicken or egg salad. Treat yourself to a
freshly squeezed vegetable juice. Have some
vegetable soup. When you eat some vegetables at
lunch you are much more likely to get in 5-7
servings a day.
Omega Oils: These oils are vital to healthy
organ function, they are necessary for the proper
functioning of literally every cell in your body.
Omega oils come in a few varieties, we will look at
omega 3 and omega 6.
If you cook with a small amount of olive oil (some
say this is the best choice), sunflower oil,
safflower oil, etc you probably get sufficient omega
6 oil. In fact research shows we eat far too much
omega 6 oil
Omega 3 oil is generally lacking in a western diet.
Omega 3 oil is found in foods such as flaxseed oil,
ground flaxseeds, avocados, oily fish, dark leafy
greens (spinach, kale, cabbage, etc.), walnuts,
pumpkin seeds, hemp nuts and hemp oil.
Health benefits for omega 3 oil include:
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Prevention of heart disease.
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Reduction in inflammation in the body (a great
benefit to people suffering from rheumatoid
arthritis, asthma or ulcerative colitis).
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Delay or reduce tumor development in breast or
other cancers.
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Bolster the immune system
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Increase memory function, or help impaired ones
(as in dementia)
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Modify the behavior of over-active children
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Prevention of diabetes
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Improve symptoms of depression
The Carol Culhane, Shiatsu Therapist
website is intended as a reference
and information source only, and not
as medical advice. This site is not
a substitute for professional care,
and must not be used for self
diagnosis or treatment. We urge you
to seek medical advice for any
healthcare issue. Liability to any
person(s) for any loss or damage
caused by errors, omissions, or
inaccuracies on this website is
hereby disclaimed. |
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