Page 21 - Florida Sentinel 3-25-16 Edition

Health
This Tasty Spice Blasts Belly Fat
Reasons Why You Should Eat Pineapple
Ginger - It's time to start adding ginger into your diet on a daily basis! Ginger root plays a key role in weight loss by re- ducing your body's production of insulin, the hormone re- sponsible for raising blood sugar levels, according to the Journal of Nutrition.
According to the studies of the National Center for Biotechnology Information (NCBI), ginger helps to stimu- late even the slowest digestive systems by helping to stimu- late the production of stomach acids. The key, however, to ginger's pound-shedding power is that ginger helps you feel fuller and helps burn fat rather than just helping you lose water weight.
An Added Bonus
If you are battling with Spring allergies you can skip the antihistamine. Instead, start drinking ginger tea, eat- ing ginger candy or taking a 250 mg. ginger supplement daily.
The compound that gives ginger its zip also prevents your immune system from overreacting to allery triggers.
Here are a few great reasons why you should eat pineapples.
They are rich in Vitamin C - One cup of pineapple chunks contains more than the mini- mum daily requirement for vitamin C – 75 mg. daily for women and 90 mg. for men, according to the National Institutes of Health (NIH). And vita- min C helps protect against viral infection and in- flammation.
They enhance
weight-loss -
High-fiber foods
help you eat less
because they keep
you feeling fuller
longer. They also
improve blood glu-
cose control, according to the Joslin Diabetes Center at Harvard Medical School. Pineapple is 94% carbohydrate, so keep that in mind if you’re on a low-carb diet.
They helps digestion and reduces in- flammation - Pineapple contains bromelain, an enzyme that studies show can reduce the inflam- mation and swelling that occurs in conditions, such as sinusitis, sore throat and arthritis flare- ups, according to the NIH. Pineapple also is rec- ommended for indigestion. Bromelain “may help relieve the inflammation associated with ulcera- tive colitis,” according to a study published in the Saudi Journal of Gastroenterology. If you’re deal-
ing with an infection or injury, bromelain can help reduce swelling, bruising, healing time and pain after injuries and surgery.
They Boosts Eyesight -
Carrots do help keep your eyes
bright and healthy, but new re-
search suggests that fruit is
even more important for eye
health. Eating three or more
servings of fruit a day may
lower the risk of age-related
macular degeneration (AMD)
by as much as 36%, according to a study in Archives of Ophthalmology.
Adding more pineapple to your diet will give you more of the antioxidants you need to slow the development of this sight-robbing condition.
They Helps Keep Your Bones Healthy - Along with calcium,
the trace mineral
manganese is essen-
tial for maintaining
strong bones and
healthy connective
tissues, the NIH ad-
vises. A single cup of
pineapple contains about 76% of the recom- mended daily value of manganese. Manganese helps stave off osteoporosis and ease symptoms of the bone disease by helping to improve overall bone and mineral density, according to the Uni- versity of Maryland Medical Center.
Plenty of other tropical fruits are also high in manganese – including raspberries, blackberries, strawberries and bananas.
They are affordable, convenient and easy-to-serve - Unlike expensive imports or seasonal fruits, fresh, frozen and canned pineap- ple is available year-round in most American markets.
Easy Ways To Improve Your Health
March is National Nutrition Month, so use this time to focus on your health and eating habits and develop healthful habits that will last all year.
Eat More Fiber
According to the Mayo Clinic, fiber can provide an array of health benefits. Fiber aids in weight loss or mainte- nance, by keeping you full from meal to meal, and it can help lower the risk of diabetes and heart disease, since it aids in regulating blood sugar levels and in removing bad choles- terol from your body.
The recommended daily fiber intake for men is 38 g. and for women is 25 g.
Improve Bone Health
In order to prevent bone dis- ease, an adequate intake of vi- tamin D and calcium is recommended. Take control of your bone health and add vita- min and mineral rich foods to your diet.
One 3 oz. portion of salmon contains 75% of your daily vita- min D recommendation, and 2 cups of dairy can provide 40- 50% of your daily calcium recommendation. Strength training is another great way to improve your bone health.
Track What You Eat
Tracking your food will show you what you’re doing well al- ready, areas where you can im- prove, and your eating behavior
patterns. This knowledge can be empowering and help you take the next step in making healthier life choices.
Use Spices
Add spices like turmeric, car- damom, ginger, and cinnamon to your meals and savor the vi- brant flavors. Turmeric, car- damom, and ginger contain valuable anti-inflammatory properties which help remove toxins we get from foods or the air, and cinnamon has been proven to help in controlling blood sugar levels and aid in boosting your metabolism.
Eat Mindfully
Taking the time out to sit down and enjoy a proper meal is one of the most effective ways to make you more mindful of what you’re eating, reduce calo- rie intake, and give your body a chance to register that you are getting full. Pay attention to the food going into your mouth and eat slowly. The body takes 15- 20 minutes to register that you’re full, so that should be the minimum amount of time you spend eating your meal.
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