A new study has shown that pomegranates may help prevent and slow some types of breast cancer. The study demonstrated that a group of phytochemicals found abundantly in pomegranates, called ellagitannins, were capable of inhibiting the growth of estrogen-responsive breast cancer. Pomegranates have been hailed for their powerful antioxidant properties already, but this is the first study that shows their effect on breast cancer. Though more studies are needed to conclusively link eating pomegranates and drinking pomegranate juice with breast cancer prevention, researchers suggest that people add it more frequently to their diet for their possible preventative properties and antioxidant content. I mention this study because pomegranate seeds make an excellent choice for daily snacks and can work into almost anybody's healthy resolutions.
BNI Quick Tip: The next time you eat a pomegranate, think twice about spitting out the seeds.
Not only are they rich in fiber, recent research has shown that the oil in the seeds have powerful antioxidants that may aid in preventing cancer development. Chew the seeds thoroughly to release their potent oil- your immune system will thank you!
Realistic Resolutions
A lot of us imagine that once the New Year starts, we will press a big reset button and just like that our diets will change and we will be under control of what we eat. But let's be realistic: after 2 or 3 weeks, a lot of us haven't made much progress. So what do we do? We seek quick fix solutions that can help us lose weight quickly and easily. We might see some immediate results at first, but soon enough, we are back to our old eating habits. This doesn't have to happen again! You can make this year different, and we at BNI can show you how.
The main reason it's difficult to stick to our New Year's resolution is because we make blanket resolutions that we will "eat better" without making REAL plans. That's simply not good enough. In fact, it never works! You need to establish a nutritional agenda, a realistic system that fits your lifestyle in a simple way. If you want to lose 5, 10, or 15 pounds this year, you can do it! The key is to set long-lasting goals that are both practical and specific. Here are some tips to help you stick to your New Year's resolutions this year and for many years to come. Make this year's nutritional resolution the last one you'll ever need to
make.
1. Be as Realistic as Possible: I always tell my patients who are considering extreme plans to close their eyes and imagine themselves at least six to twelve months down the road. If they can't visualize themselves still on their plan, it's not realistic. It's a left-footed resolution! Remember- the secret to success is to keep your goals simple and within reach. If your plan isn't for the long run, it probably isn't worth your time.
2. New Year Cleanses: If you want to "cleanse" yourself, the best place to start might just be in your own kitchen. Gradually clear your pantry of foods that are refined, sugary, or artificial. Replace white carbohydrates with brown, whole grains. Switch processed with unprocessed foods. Swap your cooking oil: Use extra-virgin olive oil or expeller-pressed, organic canola oil (for higher heat and a neutral taste) as your main cooking oils instead of safflower, soy, sunflower, corn, cottonseed, or mixed vegetable oils or margarine. Simple changes like these will give you no choice but to adopt healthier eating habits.
3. Have "Go-To" Meals: Know what you are going to eat for breakfast, lunch, dinner and snacks, and try to follow through, but also prepare for times when your eating options aren't so predictable. Have in mind quick, healthy, fit-within-your-agenda meals to pack for lunch or buy at a nearby restaurant when you're pressed for time. This will prevent you from picking up a slice of pizza for lunch when you don't know what else is around. Set yourself up to succeed with backup plans.
4. Don't Forget to Treat Yourself: As humans, we need goodies every once in a while. You'll burn out if you never treat yourself, so go ahead and have an ounce of dark chocolate or some other indulgent treat after a stressful day of working and driving the kids around – just try to limit your snack to a reasonable 120-150 calories.
5. Don't Seek Perfection: We actually encourage stepping outside the box once in a while- isn't that what special occasions are for? It's okay to give yourself some wiggle room. Stick with your nutritional system 80 to 90 per cent of the time and you'll be in good shape. Once you're in the right mindset and you understand good nutritional habits, you'll know how to get back on track after a hiccup.
6. Equip Yourself with the Right Tools: You wouldn't send your kid to school with an empty backpack, right? The same goes for the food we eat. Most of us would admit that we don't eat well because we don't have the right tools available. If the tools aren't there for you to use, you aren't going to use them. The solution? Get organized! Set a convenient time once a week, like Sunday morning, to step out and get your food for the week. The key is to have everything you will use throughout the week at your disposal so you don't get in trouble by eating unhealthy food just because it's convenient. You can pack your own lunch, grab snacks on-the-go, and visualize dinner ahead of time.
7. Easy Solutions for Busy People: Don't have time to make all of your meals? Don't have a lot of time to think about lunch while you're at work? No problem! Gather menus from a few lunch or dinner places near your work or home and circle items that will fit into your new nutritional system. This way you'll have a pre-screened go-to menu system for when you are "too busy to think!" Avoid the laziness of just ordering a pizza, or picking a burger at the drive thru; rather, have pre-selected menu options that you know will be just as easy to obtain. With this no-brainer solution, you are more likely to not only succeed, but feel empowered by your success.
This year, adopting a wholesome nutritional system will not only reduce your waist size but also provide you with protective nutrients that will help you in the long-run (because isn't that what we're all here for?). Keep these tips in mind this year and you will be well on your way to a happier, healthier you. Now that's one resolution worth
keeping!
Rachel S. Beller, M.S., R.D.
The Little Things That Could Tip the Scale (Literally!)
The little things are the easiest to forget--that handful of M&M's you grabbed at the reception desk, the few left over bites from your kids PB & J sandwich, the handful of peanuts you grabbed at the bar, or even the cocktail you sipped while waiting at a restaurant. They might not seem like very much at the time, but perception and reality
don't always match up. Remember- It's the little things that count!
Let's tally up the little things:
- ¼ PB&J from kid: 85 cal
- Handful of Granola: 120 cal
- Handful of M&Ms from
reception desk: 200 cal
- Cosmo at a bar: 264 cal
- 8 fries from friend: 90 cal
- 1 serving (28g) of Peanuts
at a bar: 170 cal
Does this look familiar? If it does, then you mindlessly consumed 929 calories because you lost focus. Even if you consume half this amount, you will still be adding nearly 500 unwanted calories. Don't sabotage your good nutritional
intentions.
