Healthy Power Pairs
Cleveland Clinic Registered Dietician, Tara Harwood is pairing up the healthy food list just for you!
Fight fatigue: Eggs + orange juice
If you don't eat much meat, you may be feeling sluggish because you're not getting enough iron. Reason: Your body can readily absorb iron from meat (heme iron), but only 2 to 20 percent of the nonheme iron found in veggies, beans, and eggs makes it into your bloodstream. An effective booster: vitamin C. "It's the most potent promoter of nonheme iron absorption," says Elaine Magee, M.P.H., R.D., author of Food Synergy. Vitamin C keeps the iron up to six times more soluble--meaning your body can now use 100 percent of the nonheme iron you eat and stave off fatigue-causing anemia. "C" that you get more iron: Wash down your morning omelet with a glass of C-rich orange juice. Or toss iron-rich tofu and C-dense broccoli into your salad. Keep the cooking to a minimum (or at low temperatures) and cut your produce into thick chunks. Vitamin C is easily destroyed by light, heat, and air.
Bolster your memory: Curcumin + black pepper
Curcumin may be known for its anticancer properties, but this compound (found in the spice turmeric) is also making waves in Alzheimer's disease research. A recent study found that, compared with those who got a placebo, Alzheimer's patients who took 1 g of curcumin either as a supplement or mixed with food reduced the buildup of plaque in their brains. However, curcumin tends to be poorly absorbed, so you'll need to mix it with black pepper to increase its absorption up to 2,000 percent. Spice up your palate: Turmeric has been used for centuries in Indian curries but may taste strong to an American palate. Start with 1/2 teaspoon daily, suggests Bharat B. Aggarwal, Ph.D., professor of cancer medicine at the University of Texas M. D. Anderson Cancer Center. Once you get used to the flavor, mix it with black pepper to make a great rub for fish or chicken.
Save your eyesight: Salad + avocado
Spinach may be good for your eyes, but avocado makes it even more effective. Researchers at the University of Ohio found that when adults ate a lettuce, spinach, and carrot salad with or without 3 tablespoons of avocado, the avocado eaters absorbed 8.3 times more alpha-carotene, 13.6 times more beta-carotene, and 4.3 times more lutein than the others. Researchers believe the healthy fats in avocado increase the absorption of these fat-soluble carotenoids, which are associated with a decreased risk of macular degeneration and cataracts. Go green: In the study, 3 tablespoons of avocado was nearly as effective as 6, so spare yourself the extra calories. Use a Hass avocado if possible--it has a higher monounsaturated fat content--or try swapping in another healthy fat source, such as safflower oil, nuts, or olives.
Avoid metabolic syndrome: The Mediterranean diet + nuts
A Mediterranean-style diet, rich in fruits, vegetables, beans, fish, olive oil, and grains, is associated with everything from weight loss to a reduced risk of Parkinson's and heart disease. Now, new research shows that people with metabolic syndrome--a condition characterized by high cholesterol, blood pressure, and blood sugar and excess belly fat--can reduce these symptoms by adding an extra serving of mixed nuts to the healthful regimen. In a large study, Spanish researchers instructed people at high risk of heart disease to follow the diet with slight variations. Among the group that added 30 grams of nuts, the incidence of metabolic syndrome decreased about 14 percent within a year (as opposed to, say, a 6.7 percent decline in those who added a little more olive oil). Researchers believe the fiber, potassium, magnesium, calcium, and omega-3 fatty acids in the nuts helped regulate insulin, blood pressure, and inflammation. Healthy snack attack: Participants in the study ate about five walnuts, five hazelnuts, and five almonds daily. Kathy McManus, R.D., director of the department of nutrition at Brigham and Women's Hospital in Boston, recommends eating the same amount (approximately 1 ounce) to take the edge off late-afternoon hunger. Sprinkle the mixture over Mediterranean diet–friendly yogurt, hot oatmeal, or a small salad.
Protect your heart: Green tea + lemon
In a study of more than 40,500 Japanese men and women, those who drank five or more cups of green tea every day had the lowest risk of dying of heart disease and stroke. Researchers attribute the protective effect to catechins, powerful antioxidants. Trouble is, less than 20 percent of these relatively unstable compounds survive digestion. To get more out of every cup, squeeze in some lemon juice. The vitamin C in lemons helps your body absorb 13 times more catechins than it can obtain from plain tea alone, according to a Purdue University study. Sip to your heart's content: With the catechin boost from vitamin C, you can help your heart by drinking just one or two cups daily. If lemons make you pucker, squeeze in some orange, lime, or grapefruit juice; they increase antioxidant absorption, too, though to a lesser extent. Just skip the milk--it actually interferes with absorption--and stick to freshly brewed tea, hot or iced. The catechins in ready-to-drink bottles are ineffective.
Rev immunity: Pot roast + carrots
This popular comfort food makes you feel good for a reason. Carrots are chock-full of vitamin A, a retinol that plays a key role in preventing and fighting off infections. But without the zinc in the beef, your body wouldn't be able to use it. Vitamin A can travel through the blood only when it's bound to a protein. "And zinc is required to make that retinol-binding protein," says Roberta L. Duyff, R.D., author of American Dietetic Association Complete Food and Nutrition Guide. "So if you don't have enough zinc, vitamin A is not going to move from the liver to the tissues, where it does its job." Germ-fighting combos: Dark orange, yellow, red, and green fruits and vegetables are good sources of vitamin A. For a little lighter fare, pair them with zinc-rich proteins: Slice fresh mango into low-fat yogurt, eat a small sweet potato with your fish, or stuff your chicken with spinach, Florentine-style.
Flush fat: Burger + frozen yogurt
The next time you eat a food high in saturated fat, follow it with a low-fat, calcium-rich dessert. Calcium binds to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 mg of calcium from low-fat dairy products (about as much as in five 8-ounce glasses of fat-free milk) blocked the equivalent of 85 calories a day. Beef up calcium: Researchers haven't determined exactly how much calcium you should consume with each high-fat meal, says Cynthia Heiss, Ph.D., R.D. "But by including a glass of fat-free or soy milk or a fortified juice with a fatty meal, you may get a boost if you're trying to lose weight," she says.
clevelandclinic.org
Fashion Problems and Quick Fixes
Kim Thomas from Dots explains the repair process to those fashion mishaps!
Cleveland Clinic Registered Dietician, Tara Harwood is pairing up the healthy food list just for you!
Fight fatigue: Eggs + orange juice
If you don't eat much meat, you may be feeling sluggish because you're not getting enough iron. Reason: Your body can readily absorb iron from meat (heme iron), but only 2 to 20 percent of the nonheme iron found in veggies, beans, and eggs makes it into your bloodstream. An effective booster: vitamin C. "It's the most potent promoter of nonheme iron absorption," says Elaine Magee, M.P.H., R.D., author of Food Synergy. Vitamin C keeps the iron up to six times more soluble--meaning your body can now use 100 percent of the nonheme iron you eat and stave off fatigue-causing anemia. "C" that you get more iron: Wash down your morning omelet with a glass of C-rich orange juice. Or toss iron-rich tofu and C-dense broccoli into your salad. Keep the cooking to a minimum (or at low temperatures) and cut your produce into thick chunks. Vitamin C is easily destroyed by light, heat, and air.
Bolster your memory: Curcumin + black pepper
Curcumin may be known for its anticancer properties, but this compound (found in the spice turmeric) is also making waves in Alzheimer's disease research. A recent study found that, compared with those who got a placebo, Alzheimer's patients who took 1 g of curcumin either as a supplement or mixed with food reduced the buildup of plaque in their brains. However, curcumin tends to be poorly absorbed, so you'll need to mix it with black pepper to increase its absorption up to 2,000 percent. Spice up your palate: Turmeric has been used for centuries in Indian curries but may taste strong to an American palate. Start with 1/2 teaspoon daily, suggests Bharat B. Aggarwal, Ph.D., professor of cancer medicine at the University of Texas M. D. Anderson Cancer Center. Once you get used to the flavor, mix it with black pepper to make a great rub for fish or chicken.
Save your eyesight: Salad + avocado
Spinach may be good for your eyes, but avocado makes it even more effective. Researchers at the University of Ohio found that when adults ate a lettuce, spinach, and carrot salad with or without 3 tablespoons of avocado, the avocado eaters absorbed 8.3 times more alpha-carotene, 13.6 times more beta-carotene, and 4.3 times more lutein than the others. Researchers believe the healthy fats in avocado increase the absorption of these fat-soluble carotenoids, which are associated with a decreased risk of macular degeneration and cataracts. Go green: In the study, 3 tablespoons of avocado was nearly as effective as 6, so spare yourself the extra calories. Use a Hass avocado if possible--it has a higher monounsaturated fat content--or try swapping in another healthy fat source, such as safflower oil, nuts, or olives.
Avoid metabolic syndrome: The Mediterranean diet + nuts
A Mediterranean-style diet, rich in fruits, vegetables, beans, fish, olive oil, and grains, is associated with everything from weight loss to a reduced risk of Parkinson's and heart disease. Now, new research shows that people with metabolic syndrome--a condition characterized by high cholesterol, blood pressure, and blood sugar and excess belly fat--can reduce these symptoms by adding an extra serving of mixed nuts to the healthful regimen. In a large study, Spanish researchers instructed people at high risk of heart disease to follow the diet with slight variations. Among the group that added 30 grams of nuts, the incidence of metabolic syndrome decreased about 14 percent within a year (as opposed to, say, a 6.7 percent decline in those who added a little more olive oil). Researchers believe the fiber, potassium, magnesium, calcium, and omega-3 fatty acids in the nuts helped regulate insulin, blood pressure, and inflammation. Healthy snack attack: Participants in the study ate about five walnuts, five hazelnuts, and five almonds daily. Kathy McManus, R.D., director of the department of nutrition at Brigham and Women's Hospital in Boston, recommends eating the same amount (approximately 1 ounce) to take the edge off late-afternoon hunger. Sprinkle the mixture over Mediterranean diet–friendly yogurt, hot oatmeal, or a small salad.
Protect your heart: Green tea + lemon
In a study of more than 40,500 Japanese men and women, those who drank five or more cups of green tea every day had the lowest risk of dying of heart disease and stroke. Researchers attribute the protective effect to catechins, powerful antioxidants. Trouble is, less than 20 percent of these relatively unstable compounds survive digestion. To get more out of every cup, squeeze in some lemon juice. The vitamin C in lemons helps your body absorb 13 times more catechins than it can obtain from plain tea alone, according to a Purdue University study. Sip to your heart's content: With the catechin boost from vitamin C, you can help your heart by drinking just one or two cups daily. If lemons make you pucker, squeeze in some orange, lime, or grapefruit juice; they increase antioxidant absorption, too, though to a lesser extent. Just skip the milk--it actually interferes with absorption--and stick to freshly brewed tea, hot or iced. The catechins in ready-to-drink bottles are ineffective.
Rev immunity: Pot roast + carrots
This popular comfort food makes you feel good for a reason. Carrots are chock-full of vitamin A, a retinol that plays a key role in preventing and fighting off infections. But without the zinc in the beef, your body wouldn't be able to use it. Vitamin A can travel through the blood only when it's bound to a protein. "And zinc is required to make that retinol-binding protein," says Roberta L. Duyff, R.D., author of American Dietetic Association Complete Food and Nutrition Guide. "So if you don't have enough zinc, vitamin A is not going to move from the liver to the tissues, where it does its job." Germ-fighting combos: Dark orange, yellow, red, and green fruits and vegetables are good sources of vitamin A. For a little lighter fare, pair them with zinc-rich proteins: Slice fresh mango into low-fat yogurt, eat a small sweet potato with your fish, or stuff your chicken with spinach, Florentine-style.
Flush fat: Burger + frozen yogurt
The next time you eat a food high in saturated fat, follow it with a low-fat, calcium-rich dessert. Calcium binds to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 mg of calcium from low-fat dairy products (about as much as in five 8-ounce glasses of fat-free milk) blocked the equivalent of 85 calories a day. Beef up calcium: Researchers haven't determined exactly how much calcium you should consume with each high-fat meal, says Cynthia Heiss, Ph.D., R.D. "But by including a glass of fat-free or soy milk or a fortified juice with a fatty meal, you may get a boost if you're trying to lose weight," she says.
clevelandclinic.org
Fashion Problems and Quick Fixes
Kim Thomas from Dots explains the repair process to those fashion mishaps!
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