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 6th, 2012
Some people may enjoy exercising before breakfast but it’s actually a bad time to try to get your body moving with strenuous activity.
Why? Because after fasting all night and lying mainly in one position for hours, it’s like asking your body to perform like a sports car without putting any gas in the tank. It’s a much better idea to boost your energy levels with a healthy breakfast before exercising so there is some fuel to call on.
A recent study by the University of South Carolina found that swimmers who raced at different times of the day performed worse in the early morning up to 8:00am and best in the evening. In fact, evening exercise has the extra benefit of replacing typically sedentary night-time activities such as watching TV and surfing the Internet.
But a really crucial factor in exercise is regularity. So it’s best to pick a time with the fewest distractions.
That may end up meaning early morning for some people because it’s the only time they can guarantee not skipping an exercise session by being asked to help with a child’s homework or having to stay late at the office.
Regular exercise combined with a balanced, nutritious PCOS diet can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance. This latter condition decreases insulin sensitivity. By reversing Insulin Resistance, it is possible to facilitate Polycystic Ovarian Syndrome 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 31st, 2012
People with PCOS depression have a higher risk of developing Type 2 Diabetes than non-depressed individuals, according to a new study.
The findings, in the Journal of the American Medical Association, indicated that the relationship between Type 2 Diabetes, which is closely linked to obesity and a sedentary lifestyle, may be somewhat like a two-way highway. Not only can Diabetes lead to depression, but the latter can also lead to Diabetes.
U.S. researchers led by Dr. Sherita Hill Golden of Johns Hopkins University School of Medicine in Baltimore tracked an ethnically diverse group of about 5,000 men and women between ages 45-84 for three years.
They found that people with symptoms of depression were 42% more likely to develop Diabetes by the end of the study than those without such symptoms. They also found that the more serious the symptoms, the higher the risk of Diabetes.
The researchers statistically accounted for factors including obesity, smoking and lack of physical activity, finding that the risk for Diabetes was still 34% higher in patients with depression.
“When we looked at the people in our study who had elevated symptoms of depression, they were more likely to eat more calories, they exercised less and they were more likely to be current smokers. And as a consequence, they were also more obese,” said Dr. Golden, who added that depression also pushes up the levels of stress hormones such as cortisol.
This latter hormone can impair insulin sensitivity and encourage belly fat – risk factors, in their own right, for the onset of Diabetes.
The study also measured the risk for developing depression among people who already had Type 2 Diabetes. Researchers discovered that people who had been treated for this condition were 54% more likely to develop depression symptoms than non-Diabetics.
Regular exercise combined with a balanced, nutritious PCOS diet can help reverse an underlying cause of depression-linked 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 and improve mood.
