“21 Reasons You'll Live Longer Than Your Friends”

 

LIVE SMARTER TO LIVE LONGER: When we're young, we all believe we're going to live forever. But as we age, most of us realize that's not the case. What's more, it becomes clear that the choices we make can have an impact on how long we live. While there are no guarantees or methods that can tell you how many calendars you'll buy (despite what actuaries say), there are many simple benchmarks that can help predict if you'll live longer than most. Here are 21 of the most important reasons why you'll probably live longer than your peers—try not to rub it in.

YOU GOT MARRIED: Congratulations! We may be a little late on the wedding gift, but we figure that just the fact that you got hitched is reward enough since you'll be living longer as a result. A 2013 study by Duke University Medical Center published in the Annals of Behavioral Medicine revealed that being married reduces the risk of premature death in midlife. The study looked at 4,802 people and those that were married through their middle decade were less likely to have an untimely demise. Researchers surmised that the act of having a partner to lean on and work with through any challenges faced in midlife make that era of life much easier to deal with.

YOU DON’T STRESS: In a 2015 study, researchers at the University of California, San Francisco discovered that women who are under chronic stress have lower levels of klotho, a hormone that promotes brain and body health and regulates the aging process. Researchers believe low levels of klotho may be linked to an increased risk of accelerated disease development. Additionally, a 2012 study published in the British Medical Journal revealed that risk of heart attack and stroke increase 20% when a person suffers from chronic stress. Your best bet to ward off high levels of the hormone is to try to lower your stress levels. If simple, do-it-yourself techniques like meditation or yoga aren't helping, you should consult your doctor.

YOU LOOK YOUNG: Ever have one of those days that you just know you look good? How about a lot of them? Research published in the British Medical Journal discovered that looking young as you age directly correlates with living longer. The 2009 study looked at 1,826 twins and found that the twin who looked older died earlier than their younger-looking counterpart. If the disparity in their appearance was large, the older-looking twin was even more likely to die earlier than if the difference was smaller. What does this mean for you? Looking young and healthy is a great determining factor to living a longer life, so make efforts to look and feel healthy and, ultimately, you'll live longer as a result.

YOU’RE NOT ALONE: You may take your friends and family for granted sometimes, but the truth is they're a big reason you're going to live a long, healthy life. Researchers at Brigham Young University discovered that social isolation and loneliness can be as life threatening as obesity. The study, published in 2015 in Perspectives on Psychological Science, indicates that feelings of being alone impact on people of all ages and can be a precursor to premature death—even in individuals under 65. The study authors believed that their findings ultimately prove that more positive psychology means better overall health—emotionally and physically.

YOU’VE TRADED WHITE BREAD FOR WHOLE GRAINS: Wheat, barley, rye—whole grains like these deliver essential nutrients that have life-lengthening benefits. Among those nutrients are polyphenols. A 2013 study sponsored in part by the United States National Institute on Aging and published in the Journal of Nutrition found that older adults who had the highest concentrations of polyphenols in their urine (and thus the diets richest in these micronutrients) had a 30% reduced mortality compared to those with less. Additionally, a 2015 study with more than 360,000 participants and published in BMC Medicine revealed that higher consumption of whole grains was associated with a lower risk of death from cancer, cardiovascular disease, diabetes, respiratory diseases, and other causes.

YOU KNOW THE VALUE OF A SHORT RUN: Even if you have never trained for a marathon and don't exactly live in the gym, you may outlive the folks that do just because you jog. The ideal amount of running a person should strive for when it comes to living a long life is 60 to 144 minutes weekly, split into three jogs, according to a 2015 study published in the Journal of the American College of Cardiology. The 12-year study tracked 1,098 healthy people and found that making this simple commitment was more effective than running for lengthier, more intense periods. "People overestimate how much time they need to devote to physical fitness in order to live a long, healthy life," says Michael Seril, a National Strength and Conditioning Association and American Council on Exercise-certified personal trainer based in Whittier, Calif.

YOU ARE A SOCIAL BUTTERFLY: If a Netflix binge sounds more appealing than a night out, you won't like this one. Researchers at the University of Cambridge discovered that your social life is a great indicator of how long you'll live. The 2010 meta-analysis published in PloS One indicates that social isolation is a detriment to our health. In fact, people who have a healthy social life are 50% more likely to outlive the local hermit. For a little perspective, these findings mean that social isolation is comparable with other mortality risk factors like smoking and alcoholism, and exceed the risks associated with obesity and physical inactivity.

YOU AREN’T APPLE-SHAPED: Having a big belly can almost double your mortality risk—even if your body mass index falls within the "healthy" range, according to a 2008 study published in the New England Journal of Medicine. The study, which looked at more than 350,000 people in Europe, found that having greater than a 47.2-inch waist for men and a 39.4-inch waist for women doubled the risk of premature death compared with people who had smaller waists.

YOU HAVE A SENSE OF A HIGHER PURPOSE: This may sound like a trick question, but do you feel like your life has meaning? Think carefully—your answer might dictate how long you live. According to research published in Lancet, people who believe their lives have more purpose live longer than those who don't feel a clear sense of meaning in life. The study looked at nearly 9,000 people and ranked them according to four categories on a range of personal wellbeing from highest to lowest. The results were intriguing: People who felt they had more meaningful lives outlived their peers who did not. People in the lowest category in the study had a 29% mortality rate in an eight-year span while those with the highest sense of purpose had only a 9% mortality rate. If you figure you're not in that latter category, bring some meaning into your life: Volunteer, get a pet, start a project, or find that special something that makes you feel like you're making a difference.

YOU’RE A CONSCIENTIOUS PERSON: People who've lived to 100 tend to have the same personality traits in common: They're conscientious, extraverted, and open, according to a 2006 study published in the journal Age. Researchers speculate that conscientious people are more self-disciplined when it comes to diet and exercise and less likely to smoke and drink. Meanwhile, an extraverted personality is associated with optimism, which translates to lower stress levels.

YOU’RE GRANDPARENTS LIVED UNTIL THEY WERE VERY OLD: How long did your grandparents live? Chances are that if they lived well into their golden years, you have a very good chance of living long too. According to a 2010 study published in the journal Science and updated later in PloS One, healthy aging can be based on two important factors: Genetics and environment. The original study looked at 1,055 centenarians (people who lived past 100 years) and 1,267 controls and found that they could predict long life with almost 60 to 85% accuracy. How? Apparently genetic markers and variants help dictate longevity in spite of environmental factors. While the study does not say if these genes can be passed down, it does lend some credence to the idea that if your grandparents lived a long life, it may be in your blood to do so as well.

YOU AREN’T OBESE: Obese people who have a BMI of 35 or higher have a 29% increased risk of death over normal-weight individuals, according to a 2013 review of more than 100 studies published in the Journal of the American Medical Association. This report also made headlines for a shocking revelation: people who are overweight (but not obese) may live longer than normal-weight individuals. Still, this news doesn't give you permission to pack on extra pounds. Being overweight still increases your risk of chronic conditions like heart disease and type 2 diabetes.

YOU DRINK ALCOHOL, BUT JUST A LITTLE BIT: Averaging more than one alcoholic drink a day for women and two for men increases risk of cancer, liver disease, and heart disease—but having just a little bit of booze each day may actually extend your life. One Dutch study found that having slightly less than one daily serving of wine, beer, or spirits was associated with a 36% lower risk of all causes of death and a 34% lower risk of cardiovascular death. Similarly, a Spanish study of 15,500 men and nearly 26,000 women found that long-term moderate drinking decreased risk of heart disease, especially in men.

YOU GET THE RIGHT AMOUNT OF SLEEP: According to research from the University of California at San Diego School of Medicine and the American Cancer Society, it seems the sweet spot for sleep—and living a longer life as a result—is to get about seven hours of shut eye every night. The study, which was published in the British Medical Journal, looked at 1.1 million adults between 30 and 102 years old over a six-year period and found that people who slept for eight hours or more each night or less than four hours died earlier than those that slept somewhere in between. Shockingly, even people who slept only five hours each night on average lived longer than the folks who snoozed for eight or more. The best survival rates found in the study were for subjects who averaged seven hours each night. The lesson: Get yourself up to seven hours and you'll be your best every morning—and have a lot more mornings to look forward to in the process.

YOU EAT FISH: A seafood-rich diet supplies you with heart-healthy omega-3 fatty acids, which might help lengthen your life. A study published in the Annals of Internal Medicine looked at more than 2,600 adults and those who had the highest omega-3 blood levels reduced their overall risk of death by 27%, and even had a 35% lesser chance of dying from heart-related issues. "Aim to eat about 7 ounces of fish on a weekly basis for greater overall health," suggests Chicago-based dietitian Jenny Westerkamp, RD.

YOU LIFT WEIGHTS: Go ahead and flex those muscles! Lifting weights strengthens your body with lean muscle mass, which not only helps you look better, but also live longer. In a University of California, Los Angeles study of 3,659 adults, people who had the most lean muscle mass were the least likely to die prematurely. "Working out doesn't stop when you get older," Seril says. "Staying in shape is a lifelong commitment and retaining muscle mass as you age will keep you alive a lot longer than people who skip the gym as they age.”

YOU HAD A CHILD LATER IN LIFE: Maybe you were a late bloomer, or maybe love hit you a little later in life than you had planned. If you gave birth to a child after the age of 33, chances are you'll live longer than your friends who had their last child by age 29. A 2014 study published in Menopause: The Journal of the North American Menopause Society looked at 551 families and found that women who gave birth later in life lived longer. In fact, women who gave birth after age 40 were four times more likely to outlive those who delivered a decade earlier.

YOU TOOK CARE OF THOSE CATARACTS: According to research published in the journal of the American Academy of Ophthalmology, taking care of your peepers reduces your risk of mortality by a whopping 40%. Head researcher of the study, Jie Jin Wang, PhD, believes that the link between living longer and cataract surgery is likely attributed to better mobility, improved physical and emotional well-being, overall optimism, and greater confidence living after besting visual impairment.

YOUR DAD WAS A LITTLE OLDER: If your dad was the oldest on the block, you should call him up and thank him for waiting so long to bring you into the world. Having an older father is a good indicator that you'll outlive your peers, according to research published in the Proceedings of the National Academy of Sciences. What does this really mean for you? If your dad reproduced when he was older, that means his life and environment were more favorable than his ancestors, which is a good precursor to your ability to live longer. Why? Simply put: If his life was better, yours will very likely be even better than his!

YOU NEVER SMOKED: One of the main reasons you'll be outliving most of your best friends is simple: You don't smoke. According to the CDC, people who never got into the habit of smoking live about 10 years longer than their tobacco-loving counterparts. But if you did partake in some puffing when you were younger, you'll still outlive the diehard, never-quit smokers if you ditched the habit before you hit your midlife crisis. Why? Because your risk of dying of smoke-related disease decreases by 90% just by quitting before age 40, according to findings published in the New England Journal of Medicine.

YOU’RE SPIRITUAL: Measuring the power of prayer has long been a point of contention for many in the scientific community. But in a 2011 study published in the Journal of Religion & Health, researchers looked at more than 92,000 women, including smokers, drinkers, and women who exercised (and those who didn't). Regardless of unhealthy or healthy habits, the study found that people who attended one religious service each week were less likely to be depressed than those who did not. Since depression can impact longevity, such attendance might help. And a 1998 study published in the American Journal of Public Health found that elderly community residents who regularly attended church services lived longer than those who did not partake.

BY: Michael De Medeiros, Health Magazine, Updated September 27, 2016

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

 

“8 Health Benefits of Watermelon”

 

All the reasons watermelon is so good for you, plus how to pick out a perfectly  ripe one at the supermarket.

Watermelon is a summertime staple, and truly one of the most beautiful, delicious, and fun fruits to enjoy. Fortunately, it’s also incredibly good for you. Here are eight of watermelon’s important health benefits, how to pick a perfectly ripe fruit, and a few ways to incorporate water into meals, snacks, drinks, and desserts.

WATERMELON KEEPS YOU HYDRATED

Water isn’t in this fruit’s name by chance. One cup of watermelon contains five ounces of water (about the size of a yogurt container). Consuming an adequate amount of fluid—including from water-rich foods—supports circulation, skin health, and digestion. It also helps regulate body temperature, organ and joint function, metabolism, appetite, and waste elimination. Being properly hydrated also impacts mental performance. Research shows that as little as a 1-3% loss of body fluid can impair mood, reduce concentration, increase headaches and fatigue, interfere with working memory, and boost anxiety.

 

IT BOASTS KEY NUTRIENTS AND FEW CALORIES 

Watermelon is lower in calories and sugar than you may think. One cup of watermelon provides 45 calories from 11 grams of carbohydrate, 9 grams of which are naturally occurring sugar. But that natural sweetness is bundled with vitamins A and C, which support immune function and skin health, in addition to smaller amounts of potassium, magnesium, B vitamins, and health-protective antioxidants.

 

WATERMELON HELPS LOWER BLOOD PRESSURE AND IMPROVE CIRCULATION

L-citrulline, a natural substance in watermelon (particularly in the white part of the rind), has been shown to improve artery function and lower blood pressure by helping blood vessels relax, which opens up circulation. L-citrulline’s impact on blood flow is also the reason watermelon has been deemed “nature’s Viagra.” (Viagra eases erectile dysfunction by increasing blood flow in the penis.) Research also shows that L-citrulline may improve muscle oxygenation and athletic performance during endurance exercise.

 

IT REDUCES MUSCLE SORENESS

In one study, athletes who consumed 16 ounces of watermelon juice an hour before exercise experienced reduced muscle soreness and a quicker heart rate recovery compared to those who received a placebo drink. Another study in male runners found that those who drank 16 ounces of watermelon juice enriched in L-citrulline two hours before performing half-marathon races had less perceived muscle soreness for up to 72 hours compared to those who downed a placebo beverage.

 

IT CAN LEAD TO HEALTHY WEIGHT MANAGEMENT

Watermelon may help support healthy weight management when it’s consumed in place of a processed sweet snack. A 2019 study from San Diego State University looked at satiety and weight changes after a four-week intervention in overweight and obese adults. During the study, one group was asked to consume two cups of fresh watermelon daily, while a second group ate low-fat cookies that had the same number of calories as the watermelon. Participants were allowed to consume their respective snacks any time of day, during one or multiple sittings, or either alone or in combination with other foods. Researchers found that watermelon promoted greater satiety than the cookies, and that satiety (diminished hunger, greater fullness, and a reduced desire to eat) lasted up to 90 minutes after eating. Additionally, the watermelon eaters lost weight, reduced their waist-to-hip ratios and blood pressure levels, and improved their antioxidant status and blood lipids.

 

WATERMELON OFFERS DIGESTIVE SUPPORT

While watermelon isn’t very high in fiber, the fiber it does contain supports healthy gut function. The fruit also contains fluid and prebiotics, a type of fiber that stimulates the growth and/or activity of beneficial bacteria in the large intestine. Prebiotics are tied to healthy immune function, anti-inflammation, and positive mood. Prebiotics also boost mineral absorption, improve blood glucose and insulin levels, and may protect against colon cancer.

 

IT HELPS DEFEND AGAINST DISEASE

Watermelon is one of the best sources of lycopene, an antioxidant known to combat oxidative stress, which occurs when there is an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects. The protection lycopene provides reduces the risk of chronic diseases, including heart disease, type 2 diabetes, and cancer, as well as neurodegenerative diseases like Alzheimer's. For the most lycopene, opt for traditional pink flesh watermelon, which packs much more of the antioxidant compared to yellow and orange varieties.

 

IT MAY PROTECT YOUR SKIN 

If you’re a watermelon lover who takes full advantage of enjoying the fruit while it’s in season, it may offer some skin protection. Watermelon's vitamins A and C support healthy skin, and the fruit's lycopene content may protect against sun damage, although the effects are not immediate. One study found that the ingestion of tomato paste, which provided 16 mg lycopene, reduced sunburn after 10 weeks of daily consumption. According to the USDA, a cup and a half of watermelon contains about 9 to 13 milligrams of lycopene.

 

HOW TO CHOOSE AND STORE A RIPE WATERMELON

The trick to choosing a ripe watermelon is to look for a yellow or cream-colored splotch or ground spot—the fruit’s key sign of peak ripeness. It should also feel heavy when you pick it up, since over 90% of a ripe watermelon is indeed water.  To retain the most antioxidants—up to a 139% difference, according to one study —store your watermelon at room temperature. Just be sure to wash the melon before you slice it, to prevent bacteria from being transferred from the surface to the edible fruit.

WAYS TO ENJOY THIS DELICIOUS FRUIT

Fresh watermelon is amazing as is, but it can also be incorporated into both sweet and savory recipes. Combine cubes or watermelon balls with other fresh fruit in a simple fruit salad, garnished with fresh mint or a sprinkle of fresh grated ginger or shredded coconut. Add watermelon to a garden vegetable salad or serve over fresh greens dressed with balsamic vinaigrette. Skewer watermelon and lime juice-coated avocado chunks for a colorful snack or appetizer, served raw or grilled. Make a batch of watermelon salsa by combining the chopped fruit with cucumber, red onion, jalapeno, cilantro, and lime juice. Combine seedless watermelon with fresh lemon juice and freeze for a refreshing slushy drink. Or blend watermelon with coconut milk and chopped dark chocolate, then pour into popsicle molds for an alternative to icy treats made with added sugar. For a simple dessert, dip fresh watermelon cubes in melted dark chocolate—the two treats’ pair surprisingly well.

 

BY: Cynthia Sass, MPH, RD, Health Magazine, August 12, 2020

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“Veggies That Are Healthy Sources of Carbs”

 

BROCCOLI: Serving: 1 cup chopped, raw or cooked / Carbs: 6 grams. You don’t have to boil it into a mushy mess. Try roasting it with a bit of olive oil and a sprinkle of Parmesan cheese. You’ll keep coming back for this nutty-flavored treat.

CARROTS: Serving: 1 cup, raw / Carbs: 12 grams. If soggy cooked carrots don’t inspire you, eat them raw. Leave small ones whole. Cut larger ones at an angle to make each slice bigger. Use either or both to scoop up a healthy, protein-rich dip made from low-fat yogurt, lemon juice, and fresh dill.

CORN: Serving: 1 cup chopped, or 1 large ear / Carbs: 30 grams. That’s a lot of carbs, but there’s also around 4 grams of fiber, which helps your body absorb them more slowly. It’s hard to beat fresh corn roasted on the grill in the summertime. Try microwaving whole ears in the husk for a few minutes before you grill them. It will cut your cook time and help keep them from drying out.

SWEET POTATO: Serving: 1 cup, chopped or mashed, raw or cooked / Carbs: 27 grams. Like carrots, this starchy veggie is high in fiber. It’s also loaded with other nutrients like potassium, calcium, and vitamin C. Slice it thin and bake it under the broiler with a light brushing of olive oil for a side dish or snack that combines chew, crunch, and delicious flavor. Try it as a healthy substitute for french fries.

BEETS: Serving: 1 cup, chopped or sliced / Carbs: 13 grams. If you want to cut your cook time, don’t cook your beets whole as many recipes suggest. Peel them and slice them into eight pieces. Lay them flat on a cookie sheet and bake at 425 degrees for around 20 minutes. Once they’re done, you can throw them into a salad with some arugula, pecans, and low-fat feta cheese.

PARSNIPS: 1 Serving: 1 cup / Carbs: 23 grams. Though the carb count is high, these fall favorites also have 6.5 grams of fiber per serving. Roast them at 350 degrees for an hour. Mix them with other root vegetables like potatoes, rutabagas, turnips, and beets for a colorful side dish that’s a feast for your eyes and your belly.

BRUSSELS SPROUTS: Serving: 1 cup, raw or cooked / Carbs: 12 grams. A whopping 8 grams of fiber helps balance out those carbs. If you have bad memories of tasteless, overcooked sprouts, fear not. Mix them in a bowl with olive oil, salt, and pepper. Roast at 500 for 20 minutes, then drizzle on balsamic vinegar.

ZUCCHINI: Serving: 1 cup, sliced / Carbs: 3.5 grams. Southerners look forward all year to this delicate summer squash. You can use raw slices, along with celery and cucumbers, instead of chips to scoop dips. Or for something different, get a spiral slicer (you can order one online or pick it up at a local discount store) and use zucchini noodles instead of pasta in all your favorite dishes. 

BUTTERNUT SQUASH: Serving: 1 cup, cooked / Carbs: 21 grams. Along with vitamin C, it’s high in fiber at 6.6 grams. You can peel it, cut it into cubes, and roast it at 400 degrees for about 30 minutes. It makes a great side dish or a tasty taco filling. Cut it in half and bake it whole at 350 degrees for an hour and 20 minutes, or until it’s fork tender.

ACORN SQUASH: Serving: 1 cup, cooked / Carbs: 30 grams. That’s a high carb count, but they do have 9 grams of fiber to balance it out. A minute in the microwave on high will make each squash easier to cut in half. Put a couple of tablespoons of orange juice in each half and bake them cut-side up for 30-45 minutes. A little cinnamon and nutmeg will finish it off.  Or use them as entree cups, and stuff them with goodies like chicken, mushrooms, and kale.

PUMPKIN: Serving: 1 cup, cubed / Carbs: 8 grams. If you want a sweet pumpkin treat that isn’t a latte or a slice of pie, try a pumpkin smoothie. Toss ice, 1 banana, a cup of low-fat yogurt, ¼ cup of pureed pumpkin, and a pinch each of cinnamon and ginger into your blender. You can thin it with low-fat milk if needed.

SPINACH: Serving: 2 cups, raw / Carbs: 2 grams. It has almost no carbs and lots of nutrients. Sauté it, fresh or frozen, in garlic and olive oil, for a simple side dish that works with nearly anything. You can also use it in salads or fold it into omelets and casseroles to make sure the whole family gets their greens. 

CHICKPEAS: Serving: 1 cup, cooked / Carbs: 45 grams. Also called garbanzo beans, they’re packed with protein and fiber. Use them in salads, soups, and spicy Indian curries. Or add some olive, lemon juice, garlic, and tahini (made from sesame seeds) and throw it all into a food processor. The resulting thick paste, known as hummus, is perfect for dipping with pita bread, chips, or even raw veggies.  

RED BELL PEPPER: Serving: 1 cup, raw or cooked / Carbs: 9 grams. Cut them lengthwise for a delicious and simple raw snack, alone or with a dip. Throw them in with most any stir-fry for color and flavor. You can also blacken one on the grill or in the oven. For a side or main dish that stands alone, stuff them with beans, rice, meat, or whatever sounds good. Bake at 400 degrees for 35 minutes.

NAVY BEANS: Serving: 1 cup, cooked / Carbs: 47 grams. Add them to a simple salad of cooked chicken, cucumber, onion, oil, and lemon juice for a refreshing, light summer lunch. Soak dry beans overnight to make them easier to digest (less gassy). If you’re in a hurry, use 10 cups of water for each pound of beans and boil for 3 minutes. Then set aside for an hour or more before you start cooking.

REVIEWED BY: Michael Dansinger, MD, WebMD on June 06, 2020

SOURCES:

ChooseMyPlate.gov: “10 Tips: Kid-friendly Veggies and Fruits,” “All About The Vegetable Group.”

American Heart Association: “What is a Serving?”

Dairy Council of California: “Health Benefits of Broccoli.”

PBS Parents: “How to Grill Corn on the Cob Quickly.”

U.S. Department of Agriculture National Nutrient Database for Standard Reference Legacy Release: “Basic Report: 11090, Broccoli, raw,” “Basic Report: 11124, Carrots, raw,” “Basic Report: 11477, Squash, summer, zucchini, includes skin, raw,” “Basic Report: 11486, Squash, winter, butternut, cooked, baked, without salt,” “Basic Report: 11507, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program),” “Basic Report:  1900, Corn, sweet, white, raw,” “Basic Report: 16038, Beans, navy, mature seeds, cooked, boiled, without salt,” “Basic Report: 16057, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.”

U.S. Department of Agriculture Branded Food Products Database: “Full Report (All Nutrients): 45051842, HANOVER, WEIS, BABY BRUSSELS SPROUTS, UPC: 041497034185,” “Full Report (All Nutrients): 45299392, SPINACH, RAW, UPC: 707185002002,” “Full Report (All Nutrients): 45300220, BEETS, RAW, UPC: 740695904244.”

U.S. Department of Agriculture What’s Cooking: “Cooked Beans,” “Cool Cucumber Yogurt Dip,” “Crustless Pumpkin Pie,” “Fiesta Hummus,” “Mediterranean Chicken and White Bean Salad,” “Oven Baked Sweet Potato Fries,” “Roasted Brussels Sprouts, Potatoes, and Chicken,” “Roasted Root Vegetables,” “Sweet Acorn Squash.”

American Diabetes Association: “Beet and Arugula Salad with Feta,” “Stuffed Acorn Squash.”

Johnson & Wales University: “Roasted Brussels sprouts and Shallots with Balsamic Vinegar.”

Michigan State University Extension: “Get the most out of pumpkins by adding them to your diet,” “Oodles of vegetable noodles.”

Iowa State University: “How to Select, Peel, and Use Butternut Squash.”

Sutter Health: “Baked Butternut Squash Recipe.”

U.S. Department of Agriculture EatFresh.org: “Top 10 Ways to Enjoy Bell Peppers,” “Top 10 Ways to Enjoy Spinach.”

North Dakota State University: “Stuffed Bell Peppers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

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“Healthy Habits: Better Eating Resolutions”

 

GET MORE FRUITS AND VEGGIES: Try to add one more of each to every meal. Store cut-up raw veggies in the front of the fridge and fruit on the counter where you'll see it. Keep healthy dips on hand, like hummus, peanut butter, and low-fat yogurt. Load extras into your sandwiches, pizzas, salads, soups, and omelets. Pureed options like butternut squash can thicken soup and add nutrients. Mix cauliflower puree in with mashed potatoes for a healthy boost.

CUT DOWN ON FAST FOOD: Try to reduce fast-food temptations. Take a different route so you don't have to pass drive-through places. Keep fruit or nuts with you to tide you over until you get home or to work. If you have to hit up a restaurant, choose lower-calorie items like grilled chicken. Look for fruit or veggie options like a salad (watch the dressing) or a plain baked potato as a side. Order regular or small sizes, and avoid value meals. Sip water or diet soda instead of sugary soda.

CHOOSE BETTER SNACKS: Work in one more healthy snack a day. Trade cookies or chips for a small handful of nuts or trail mix, or low-fat yogurt. Find fresh fruit in season. Oranges are good because they take time to peel and eat. Try pretzels or a few whole-wheat crackers with low-fat cheese. Only snack when you're really hungry -- not just bored or stressed. Keep it to one serving.

EAT AT HOME MORE OFTEN: Plan every day so restaurants aren’t your only option. Use a slow cooker so you have a hot, healthy meal ready and waiting when you get home at night. Cook more than you need, and freeze half. You'll have meals you can take out and heat up when you need them. Try an easy-to-fix healthy breakfast -- like oatmeal with fruit -- for lunch or dinner.

AVOID MINDLESS EATING: Don’t chow down unless you’re hungry. Stop when you feel satisfied -- but before you feel full. It’s OK to leave food on your plate. Don’t sit in front of the TV or computer when you eat. When you multitask you’re more likely to overeat. Stay in the moment. When you tune in to your appetite signals, you won’t eat just because you're bored.

SNACK LESS AT WORK: Get unhealthy snacks out of your office -- or at least out of plain sight. You'll eat less if you don't have food within easy reach. If you tend to graze at work, don't keep food at your desk. Make sure it’s at least 6 feet away from where you sit. That will give you time to think before you grab a bite. Take time for a real lunch break, away from your desk.

EAT SMART AT RESTAURANTS: It’s all in the planning. Order off the children's menu or ask for smaller portion sizes. Don't get so hungry that you overeat when you get there. Munch a healthy snack before you go. Start with a clear (not creamy) soup or a salad. Divide your meal in half and take the uneaten part home. Or split an entrée with a friend. Tell the waiter not to bring bread or tortilla chips to your table.

CUT DOWN ON SUGAR: Give up one sugary soda a day. That cuts out about 8 teaspoons of sugar. Choose water or unsweetened tea instead. Choose fresh fruit or fruit canned in water or juice, not syrup. Opt for unsweetened cereals.

EAT BREAKFAST EVERY DAY: If you're too rushed to sit down and eat, take something with you. Portable breakfast items include granola or breakfast bars, yogurt, instant oatmeal, or pieces of fresh fruit. Muffins, bagels, and other baked goods are often larger than a single serving -- so keep an eye on portion size. If you don't like traditional morning eats, choose something to fuel your body.

PLAN TO EAT RIGHT: Don't give up because you're out of time. Create a healthy-eating plan for days when you work late or have errands to run. Keep nutritious snacks with you, like trail mix, whole grain cereal, or fruit. Store healthy foods in your freezer. Learn which restaurants and supermarket delis have salad, soup, or grilled chicken so if you have to get something "to go," you can choose wisely.

EAT SMART AT PARTIES: Have a healthy snack before you go. That way you won't hit the buffet too hard. When you get there, fill a small plate with at least half fruit and veggies. Opt for just a bite or two of desserts and high-calorie dishes. When you’re finished, step away from the food. If you stay and chat around the buffet, you might be tempted to graze. Drinks can be high in calories, too. So whether it’s alcohol or soda, use moderation.

KEEP TRACK OF WHAT YOU EAT: A food journal can help you pay attention to what you eat and how you feel. You may be surprised by your habits. You can write it out by hand or download an app for your phone or tablet. You don't have to track meals every day. Just do it one day a week or for a few days. That’ll give you an idea of what and how you eat.

LEARN TO SAY "NO": Stay strong. The waiter might say that you can't have sauce on the side. You can. Your coworker might pressure you to try their homemade treats. Say no. Every bite adds up, so don’t give in. Explain why you're saying no if you want to -- or just politely decline. You don't owe people an explanation. You do owe yourself good health.

STOP OVEREATING: Trade your large plates and silverware for small ones. You’ll eat less on a 10-inch than a 12-inch plate. Use a tablespoon, not a serving spoon, to dish out portions. Think about what you put on your plate to make sure you really want it. Serve from the stove instead of the table, so second helpings aren't right in front of you. Eat slowly so your body has time to tell your brain you're full.

GET SUPPORT: It's easier to be strong when you have folks on your side. Ask a buddy or family member to eat healthy with you. Hold each other accountable. Don't try to go healthy while your family eats what they want. If you’re all in it together and one of you is tempted to slip, the rest will be there for support. Or go high tech and download an app or find a website to keep you on track.

SET YOURSELF UP FOR SUCCESS: Aim for one small, specific healthy eating goal at a time. Reward yourself when you meet it. Don't try to make too many changes at once. Post reminders where you can see them every day. Choose something that won’t derail your hard work, like healthy food, gourmet herbal tea, or a massage.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on October 06, 2020

REFERENCES:

Harvard School of Public Health: "The Nutrition Source: Vegetables and Fruits."
Harvard Medical School, HealthBeat: "Controlling what -- and how much -- we eat."
Harvard Medical School, Harvard Health Publications: "Why eating slowly may help you feel full faster."
Sarah B. Krieger MPH, RD, LD/N, registered dietitian/nutritionist; spokesperson, Academy of Nutrition and Dietetics.
American Dietetic Association: "20 Ways to Enjoy More Fruits and Vegetables," "Healthy Eating on the Run," "Smart Snacking for Adults and Teens," "Eating Right for a Healthy Weight," "Eating Out," "Power Up with Breakfast," "What Are Some Healthy Ways to Eat During the Holidays?," "Portioning Your Holiday Treats," "How to Stick to a New Resolution."
New York State Department of Health: "Eat Less Fast Food."
Medline Plus: "Eating out."
Nemours Foundation: "When Snack Attacks Strike."
Go Ask Alice, Columbia University: "How do I tell when I'm no longer hungry?"
Mindless Eating: "Desktop Dining," "Meal Stuffing."
New Mexico Department of Health: "Soda Count Down."
U.S. Dept. of Agriculture, Food and Nutrition Service: "Eating Less Sugar."
U.S. Department of Agriculture: "Carbonated beverage, cola, contains caffeine (1)"
Johns Hopkins Bloomberg School of Public Health: "Breakfast."
CDC: "Improving Your Eating Habits."

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.