Vitamin C is a water-soluble vitamin found in citrus and other fruits and vegetables. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters.
It is required for the functioning of several enzymes and is important for immune system function. It also functions as an antioxidant.
Did you know that these foods are high in vitamin C?
Many of us have made New Year’s resolutions to be healthier. These resolutions typically include eating better, exercising more, and losing weight. But shedding those extra pounds can be difficult, especially when menopause sets in. Although weight loss can be daunting as we get older, one doctor is revealing how she lost 100 pounds in her 50s.
Even though she’s been a doctor for decades, Dr. Emi Hosoda (better known as Dr. Emi on TikTok) knows the struggles of living a healthy lifestyle. In an interview with TODAY, the doctor admitted that she reached her heaviest weight of 235 pounds after having kids in her 30s.
Although Dr. Emi was able to lose the extra pounds at the time, she was unable to keep the weight off for long. As she continued to age and experienced menopause, weight loss seemed impossible.
The doctor explained, “Perimenopause hit around 2010 and I started working nights in a hospital, then all bets were off. So I gained pretty much all of my weight back.”
The doctor decided to invest in a new fitness routine and different eating habits. Eventually, she lost 100 pounds due to her discipline and commitment to living a healthy lifestyle. In fact, Dr. Emi continues to focus on these changes since her energy has returned.
Although diet and health needs vary for each person, Dr. Emi recently revealed the five things she always does to keep the extra weight at bay. And some of these tips are easy enough for most of us to follow!
Stop Counting Calories
The one that we can all get behind is to stop looking at calories! Yes, you read that right. Instead of looking at the calorie count, Dr. Emi shared that we should be looking at the sugar value instead. Surprisingly, Dr. Emi even revealed, “I don’t really care about calories at all.”
Take The Right Supplements
The doctor also shared that we should take the right supplements for our genetics and hormones. Then she mentioned the one thing most of us know: “drink enough water.”
Drink Water Based On Your Body Weight
How do you know if you’re drinking the right amount of water? According to Dr. Emi, “Each of us should be drinking a half ounce to an ounce of water per pound of body weight depending on how active we are.”
The caveat is that people with medical conditions should check with their doctors to find out how much water they should be drinking.
The Magic Of Magnesium For Menopause
Next, Dr. Emi shared that magnesium was a huge game-changer for her, and could be for women over the age of 35. Apparently, magnesium can help with sugar cravings and sleep. That’s good news for anyone who is menopausal or perimenopausal!
Strength Training Is Key
Lastly, Dr. Emi revealed that aerobic exercises aren’t enough. Strength training is also important, especially for those over the age of 50. However, this takes discipline even for Dr. Emi. In fact, she wakes up at 4:00 a.m. at least three times a week to work out. Her exercise routine includes 30 minutes on a stationary bike and then one hour of weightlifting.
If you’ve resolved to be healthier and want to follow Dr. Emi’s tips, check with your doctor to be sure these steps are right for you.
The foods you should eat to control the symptoms of diabetes
Diet plays a significant role in controlling as well as reducing the symptoms of diabetes you experience. You need to have food that contains low glycemic index as foods with a high index can increase the level of glucose in your blood . Hence, you should have foods with a low GI only. The GI index is measured from 0-100, and those with a GI of 55 or below are completely safe for consumption. Here’s a list of the foods you should eat:
Keep in mind that the above-mentioned foods are only safe for consumption if you have them in limited quantities, which means you shouldn’t have more than a cup of any of them daily.
Just as you should include the above foods in your diet to lead a healthy lifestyle despite being diabetic, you should also avoid certain foods. These include popcorn, white rice, white bread, potatoes, cornflakes, glucose, processed meals, sweetmeats, etc. All of these have a very high GI.
Regular exercise and diet changes can go a long way in keeping diabetes in control. So make sure you don’t make any sacrifices in this regard as diabetes can be fatal if you let it go out of control.
We wear sunscreen, stay inside (with jobs) more, it’s winter when there is less UV due to the sun being lower in the sky, so our diets are low in vitamin D.
Lisa Richards, a nutritionist and creator of the Candida Diet tells us, “Signs and symptoms of a vitamin D deficiency can easily be passed off as just a side effect of your busy and exhausting lifestyle. But, chronic fatigue and other symptoms can be signs of a serious vitamin D deficiency. Other surprising signs of vitamin D deficiency include hair loss, muscle pain, and depression.” Emma Louise Kirkham Women’s Hormone Health Coach & Dietary Supplements Advisor says, “Deficiency in vitamin D can be exhibited as back pains, joint pain or stiffness, muscular twitches or spasms, weakened bones, arthritis of osteoporosis, hair loss, tooth decay, fatigue and often getting ill. In addition to this women may experience premenstrual syndrome, PCOS or fertility struggles which are also linked to vitamin D deficiency (amongst other nutritional deficiencies).”
Dr. Jacob Hascalovici MD, PhD, Clearing Chief Medical Officer explains, “The benefits of vitamin D intake include protecting your bones, potentially helping stabilize your mood, and possibly fighting cancer. It’s clear that vitamin D is essential and that the body suffers if you do not get enough of it. It’s important not to exceed 4,000 IU per day, as too much vitamin D can contribute to nausea, vomiting, kidney stones, heart damage, and cancer.
For many of us, chocolate is more than just a tasty treat. It’s a mood lifter, an energy booster, a reward after a tough day, a favorite holiday gift.
People also choose dark chocolate in particular for its potential health benefits, thanks to studies that suggest its rich supply of antioxidants may improve heart health and other conditions, and for its relatively low levels of sugar. In fact, more than half of people in a recent survey from the National Confectioners Association described dark chocolate as a “better for you” candy.
But there’s a dark side to this “healthier” chocolate. Research has found that some dark chocolate bars contain cadmium and lead—two heavy metals linked to a host of health problems in children and adults.
The chocolate industry has been grappling with ways to lower those levels. To see how much of a risk these favorite treats pose, Consumer Reports scientists recently measured the amount of heavy metals in 28 dark chocolate bars. They detected cadmium and lead in all of them.
Heavy Metals in Dark Chocolate
CR tested a mix of brands, including smaller ones, such as Alter Eco and Mast, and more familiar ones, like Dove and Ghirardelli.
For 23 of the bars, eating just an ounce a day would put an adult over a level that public health authorities and CR’s experts say may be harmful for at least one of those heavy metals. Five of the bars were above those levels for both cadmium and lead.
That’s risky stuff: Consistent, long-term exposure to even small amounts of heavy metals can lead to a variety of health problems. The danger is greatest for pregnant women and young children because the metals can cause developmental problems, affect brain development, and lead to lower IQ, says Tunde Akinleye, the CR food safety researcher who led this testing project.
CR’s Chocolate Test Results
Organic Dark Chocolate 80% Cocoa
Organic Deliciously Dark Chocolate 70% Cacao
Intense Dark Chocolate 86% Cacao
Intense Dark Chocolate Twilight Delight 72% Cacao
Abinao Dark Chocolate 85% Cacao
High in Both Lead & Cadmium
Organic Pure Dark 70% Cocoa
The Dark Chocolate Lover’s Chocolate 85% Cacao
Organic Extra Dark Pure Dark Chocolate 85% Cocoa
Extremely Dark Chocolate 85% Cocoa
Green & Black’s
Organic Dark Chocolate 70% Cacao
Better Ways to Eat Dark Chocolate
Choose dark chocolates with the lowest levels of heavy metals
While there are many factors—like environment, family history, and age—that can affect how long you live, there’s no shortage of research to back up the very strong connection between diet and longevity.
“Fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes, and obesity, which is one of the reasons health experts are constantly trying to encourage people to eat more of them,” says Frances Largeman-Roth, RDN, author of Eating in Color.
But fruits and veggies aren’t the only foods you should be nourishing your body with to play your best defense against diseases. Here is a laundry list of the most nutritious foods to add to your diet to improve your longevity and protect your health.
Beans, peas, lentils, peanuts, and chickpeas are excellent sources of fiber and plant-based protein to stabilize blood sugar and keep cravings at bay. They also help nourish a healthy microbiome.
While eggs have high cholesterol content, research shows that it doesn’t affect your overall blood cholesterol the same way that saturated fats do. In fact, one meta-analysis published in the Journal of the American College of Nutrition, found that individuals with a high egg intake (about seven a week), had a 12 percent reduced risk of stroke compared to those who had a low egg intake (less than two a week).
Leafy green vegetables, like spinach, kale, and Swiss chard, are chock-full of folate, which is vital for cell growth and red blood cell formation. They also back carotenes (pigments that act as antioxidants) that help maintain healthy vision, bones, teeth, and skin.
“Folate from natural food sources helps protect brain function as we age,” Dixon says. On the other hand, “carotenes bring a boost of antioxidants, which protect against DNA decay or the breakdown of cells,” she adds. “This damage can accumulate over time, contributing to cancer and heart disease.”
Just be sure to stick with whole foods to get your fill of folate, instead of supplements. Taking folic acid supplements can increase your risk of certain cancers, notably colon cancer, Dixon says.
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and radishes, support the body’s natural detoxification processes. “We have ‘detox’ enzymes, or chemical systems, within our cells (particularly in the liver), and the activity of these enzymes is bolstered by the presence of specific substances found only in cruciferous vegetables,” Dixon says.
Cruciferous veggies are especially beneficial for women, as they help to keep estrogen levels healthy and thwart off hormone-related cancers such as breast, ovarian, endometrial (uterine). Dixon suggests sneaking in at least five servings of cruciferous veggies into your meals each week.
Extra-virgin olive oil
Extra virgin olive oil (EVOO) has been a culinary staple for more reasons than it’s plain delicious. It’s proven to help reduce inflammation, lower blood pressure, and improve insulin sensitivity, Dixon says.
“Extra virgin olive oil has an excellent record of research demonstrating benefits to the cardiovascular system, which is particularly important to note these days, given the fact that heart disease is the number one killer in the U.S.,” says Dixon.
Make a homemade salad dressing with EVOO, drizzle some over veggies before roasting them to get them nice and crisp, and sub it in for butter in recipes to reduce saturated fat.
Make fatty fish, such as wild salmon, herring, mackerel and sardines, a part of your weekly diet. “Hundreds of studies support the use of small fatty fish for brain health, as they contain omega-3 fatty acids and DHA (docosahexaenoic acid), which feeds the brain and prevents loss of memory and depression,” says Susan Schenck, LAc, MOTM, author of The Live Food Factor.
Okinawans are known for living long, healthy lives and have one of the largest populations of centenarians (people who live to 100) in the world. One secret to their longevity? Sweet potatoes, which are loaded with vitamin A, potassium, and fiber.
Triglycerides are fatty substances in your blood similar to cholesterol that, in high levels, can put you at greater risk for high blood pressure, stroke and heart disease. Luckily, your diet can help: Creating a meal plan to lower your numbers can support overall health and prevent disease.
Triglycerides are the most common type of fat in your body and come from fatty foods like butter and oils, according to the U.S. National Library of Medicine (NLM). Eating too many calories or too much sugar, smoking, drinking and certain conditions like thyroid disease can all elevate your levels.
The best way to balance your triglycerides is by limiting processed foods, saturated fats and alcohol. Regular exercise and quitting smoking can also help.
Here’s a meal plan to help you lower your triglycerides.
What’s a High Triglyceride Level?
According to the National Heart, Lung, and Blood Institute:
Healthy triglycerides: Less than 150 mg/dL
High triglycerides: 200 mg/dL and above
Eating meals full of high-fiber foods like fruits, vegetables, whole grains and beans can help you manage triglycerides. The U.S. Department of Agriculture (USDA) recommends adults eat 14 grams of fiber per 1,000 calories, which typically amounts to about 22 to 42 grams of fiber per day.
Kicking off your morning with a fiber-rich breakfast can also keep you fuller throughout the day, which may support healthy triglyceride levels by helping you eat fewer calories overall. Fibrous breakfast foods can also help lower high cholesterol, according to the Mayo Clinic.
Try one of these triglyceride-friendly breakfast recipes, which may also help lower your cholesterol:
As you’re crafting breakfast ideas to lower triglycerides, some foods to skip first thing in the morning (and the rest of the day, for that matter) include:
Refined grains like white bread and white rice
Starchy carbohydrates like potatoes or corn
Sugary drinks like processed fruit punches and sweetened tea
Processed meats like sausage
Estimate your daily calorie needs with the help of this Dietary Guidelines for Americans chart, which breaks down how many calories you should eat per day based on your age, sex and activity level. You can then use that number to determine how many grams of fiber you should eat.
Come lunchtime, make sure to include healthy fats in your meal plan for high triglycerides, per the Cleveland Clinic. Fat, along with protein, provides your body with lasting fuel so you feel satiated and don’t overeat, according to the Mayo Clinic.
Many fat- and protein-rich foods also contain niacin, or vitamin B3, which helps reduce triglycerides and cholesterol. They’re also good sources of omega-3 fatty acids, which may likewise help lower your numbers. Some examples include:
Meats like chicken and turkey
Fish like tuna, halibut and salmon
Nuts and seeds
Legumes like beans, lentils and peas
Here are lunch recipes to lower triglycerides that incorporate those and other healthy ingredients:
However, limit or avoid the following foods high in trans and saturated fats, which can contribute to high triglycerides, per the Cleveland Clinic.
Fast food or fried food
Packaged baked goods like cookies and cakes
How Much Fat and Protein Should You Eat?
Fat should make up 20 to 35 percent of your daily calorie intake, according to the Cleveland Clinic.
Eat 5 to 7 ounce equivalents of protein per day, per the 2020-2025 Dietary Guidelines for Americans. Ounce equivalents refer to what “counts” as an ounce in the protein group, per the USDA. Examples include an ounce of meat, poultry or fish; one egg; a tablespoon of peanut butter; a quarter cup of cooked beans and a half ounce of nuts or seeds.
Much like breakfast and lunch, eat plenty of fiber, fat and protein at dinner. Consider adding meals like these into your diet plan to lower triglycerides:
Your snack foods can also help lower triglycerides: Eating a variety of plant-based options that include fiber, healthy fats, protein, vitamins and omega-3s can help you get all the nutrients you need to lower your numbers and support overall health, per the Cleveland Clinic.
Steer clear of processed snacks like chips and cookies, which often contain trans and saturated fats that can drive up your numbers. These products also typically have added sugar, which has no nutritional value and may contribute to excess calorie consumption.
Work with your doctor or a dietitian to create a personalized diet menu to lower high triglycerides.
You don’t have to go without dessert. Just remember to limit or avoid processed, high-sugar treats like ice cream, candy and baked goods, per the AHA.
Instead, try some healthier dessert recipes to lower triglycerides, such as:
Remember: Lowering high triglycerides can take months or longer. Committing to healthy habits — like eating nutritious foods and exercising — can help you achieve and maintain healthy triglyceride levels in the long term.
Article By Jill Corleone, RDN, LD Updated August 27, 2021 Medically Reviewed by Janet Renee, MS, RD