Page 21 - Florida Sentinel 3-3-17

Health
* Have Breakfast *
It's important for a bunch of rea-
sons. It jump-starts your metabolism
and stops you from overeating later.
Plus, studies show that adults who
have a healthy breakfast do better at
work, and kids who eat a morning
meal score higher on tests. If a big
plateful first thing isn't for you, keep
it light with a granola bar or a piece of fruit. Just don't skip it.
* Plan Your Meals *
It'll help you save time and money in the long run. Block out some time, then sit down and con- sider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in
control. You know what you're eating and when. A bonus: It'll be that much easier to skip those doughnuts in the breakroom at work.
* Drink Plenty Of Water *
It can do so many good things for
you. Staying hydrated is at the top of
the list, but it may also help you lose
weight. Another reason to go for H2O?
Sugary drinks are linked to obesity
and type 2 diabetes. If you aren't a fan
of plain water, add flavor with slices of
orange, lemon, lime, watermelon, or cucumber.
* Take An Exercise Break *
Don't just grab another cup of coffee - - get up and move. Do some deep lunges or stretches. It's great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you can't do those minutes all at once, short bursts help, too.
* Learn Something New *
New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer's disease.
Your morning cup of joe just might give your cholesterol level an unwanted jolt. French press or Turk- ish coffee lets through
cafestol, which raises levels of LDL, or “bad,” cholesterol. Espresso does too, but serving sizes are small, so there’s less to worry about. If you drink drip coffee, you’re in the clear. The filter catches cafestol, so stick to drip.
Do you hear “granola” and think “health food"? That chewy, crunchy goodness often comes with a hefty serving of satu-
rated fat. Even brands of “low-fat” granola can be higher in saturated fat than some other kinds of cereal. Eat granola that is sweetened only with dried fruit, honey or maple syrup, and that has at least 20 percent of the recommended daily value for fiber.
You’ve probably heard seafood is a good choice when you’re watching cho- lesterol. That’s true, but shrimp is an ex- ception. One serving,
even if you cook it without fat, has about 190 mil- ligrams of cholesterol.
The American Heart Association recommends limiting cholesterol to 300 milligrams per day, or 200 milligrams per day if you have heart dis- ease or high cholesterol. Try the scallops instead. They have less than a quarter of the cholesterol of shrimp.
“Nose to tail” eating may be trendy in the restaurant world, but it could leave your cholesterol trending up. Organ meats such
as liver, kidneys, and sweetbreads are higher in cholesterol than other cuts of meat. Beef liver is high in iron, though there are other foods that aren't organs that give you iron. Enjoying a 3- ounce portion once a month is OK.
Butter vs. margarine can be a tricky choice. Both have saturated fats and should be used sparingly.
Margarine is made from vegetable oils, so it contains unsaturated "good" fats — polyun- saturated and monounsaturated fats. These types of fats help reduce "bad" cholesterol (LDL). If you’re using margarine, choose soft tub mar- garine rather than the stick variety. Tub varieties are lower in fats. Read the nutrition label, and look for one low in saturated fats and with no
trans fat.
Butter, on the other hand, is made from ani-
mal fat so it contains more saturated fat.
COFFEE
GRANOLA
SHRIMP
ORGAN MEATS
STICK MARGARINE
FRIDAY, MARCH 3, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B