February 7th, 2012
Last week we focused on the confusion over which nuts are good for you in small doses … and which shouldn’t be part of your Polycystic Ovarian Syndrome diet.
Some are so high in fat and calories that they should be avoided, while others are packed with vitamins, minerals and antioxidants. Although full of fat, the “good” nuts have the mono unsaturated and polyunsaturated kind, which have been shown to lower LDL “bad” cholesterol,” as well as having an anti-inflammatory effect on your cardiovascular system.
Walnuts, almonds and pistachios passed the health test last week. So what other nuts can be good for you?
PECANS
A study ranked pecans as one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL “bad” cholesterol from building up in arteries. Compared with other nuts, pecans have one of the highest levels of phytosterols – a group of plant chemicals that may help protect against cardiovascular disease.
Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish. One ounce = 19 halves, 196 calories, 3 g protein, 20 g fat.
HAZELNUTS
Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts also contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
Add roasted hazelnuts to asparagus with lemon vinaigrette. One ounce = 21 nuts, 178 calories, 4 g protein, 17 g fat.
BRAZIL NUTS
Good news and bad news here. On the negative side, they have 4g of saturated fat per one ounce serving. One ounce equals 6 nuts, 186 calories, 4g protein and 19g of total fat.
On the other hand, brazils have the highest amount of selenium of any food. This mineral can help eliminate renegade molecules called free radicals that can lead to cancer. Eat regularly but very sparingly.
February 2nd, 2012
People who go for intense workouts over fairly long periods of time often fare less well at avoiding serious conditions than those who opt for more moderate exercise, according to a new study. However, length and intensity of exercise can also bring their own rewards.
Researchers at Duke University found that individuals who followed a relatively gentle exercise regime such as 30 minutes of daily walking had more success at reducing a significant risk factor for heart disease and Diabetes, namely levels of fat in the blood called triglycerides. The benefits also lingered longer.
The study team said they were “amazed” to discover that not only did triglycerides drop more with moderate but continuous exercise compared to intense workouts but also the levels stayed low even two weeks after the gentler exercise ended.
On the other hand, levels of HDL “good” cholesterol tended to improve with the length and intensity of the workout, with the benefits “sustained over time.” The higher the levels of HDL cholesterol, the less the chance of a heart attack or stroke.
One possible conclusion to draw from the research is that people should check their cholesterol levels, including LDL “bad” cholesterol, with their doctor and tailor the intensity and duration of their workouts to focus on specific problems.
A balanced, nutritious PCOS diet combined with regular exercise can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance, which decreases insulin sensitivity. By reversing Insulin Resistance, it is possible to facilitate PCOS weight loss.
February 1st, 2012
Do you ever feel confused by contradictory information in the media about whether or not nuts are good for you and your PCOS Health?
Some are so high in fat and calories that they’re to be avoided at all costs. But other kinds are packed with vitamins, minerals and antioxidants and should – in 1.5 oz handfuls – be part of a healthy Polycystic Ovarian Syndrome diet.
But aren’t they still full of fat? Well, yes, but often it’s the monounsaturated and polyunsaturated kind, which, in small doses, is good for heart health. These fats have been shown to lower LDL “bad” cholesterol as well as having an anti-inflammatory effect.
Not just any nut will do, however. Brazils, macadamias and cashews, for example, have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease.
So which are healthiest nuts? In the first half of a two-part guide, we focus here on the case for nuts. More next week.
WALNUTS
Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn’t as effective as the kind found in fish but a recent study indicates that ALA decreases inflammation, which can damage arteries, and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL “good” cholesterol while lowering the LDL variety.
Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves, 185 calories, 4 g protein, 19 g fat.
ALMONDS
Fiber in almonds actually blocks some of the nut fat from being digested and absorbed. One serving of almonds provides 35% of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against the onset of the cognitive decline known as Alzheimer’s Disease.
Add almonds to your breakfast cereal or yogurt. Mix into chicken salad or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts, 163 calories, 6 g protein, 14 g fat.
PISTACHIOS
These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that’s been shown to protect eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered LDL cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios, 158 calories, 6 g protein, 13 g fat.
A balanced, nutritious diet can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance, which decreases insulin sensitivity. By reversing Insulin Resistance, it is possible to facilitate PCOS weight loss.
January 30th, 2012
As you get older, regular exercise becomes, if anything, even more important if you want to stay PCOS healthy and self-reliant. It’s easy to understand why because exercise improves strength, balance, flexibility and endurance.
Always bear in mind that it’s never too early or too late to incorporate regular exercise into your Polycystic Ovarian Syndrome daily regime. The National Institutes of Health (NIH) recommend four types of exercises for older adults, which have multiple benefits, especially for the heart:
Strength exercises to build muscles and increase your metabolism, which helps to keep your PCOS weight and blood sugar in check.
Balance exercises to build leg muscles, which helps to prevent falls. According to the NIH, American hospitals have 300,000 admissions for broken hips each year, many of them seniors. Falling is often the cause of those fractures.
Stretching exercises can give you more freedom of movement, which will allow you to be more active. Stretching exercises alone, however, will not improve your endurance or strength.
Endurance exercises are any activity – walking, jogging, swimming, biking, even raking leaves – that increases your heart rate and breathing for an extended period of time. Build up your endurance gradually, starting with as little as 5 minutes of endurance activities at a time.
