It
seems like there is always some new fad in the diet world. It used to
be low-fat, then it was no-fat, then it was no-carb, then good carb/bad
carb. The truth is that as we learn more about health and fitness, the
more we lean not to trust the headlines. Too often everyone thinks that
some new diet is the answer to all of our health woes. Roadies, already
known for their high-level of discipline, can take these things to the
extreme.
When I first started writing
about health, over 15 years ago, riders were obsessed with pasta and
bagels. They wouldn’t dare let fat cross their lips. Nowadays it seems
like organic is the thing. It doesn’t seem to matter whether it is
organic potato chips or cup-cakes, if it is organic it must be good
for you. While, it is easy to get either sucked into the latest health
craze or to trash it all together, there are things that we can learn
from paying attention to the latest health news, if we keep it in perspective.
Don’t become a slave to the latest food fashions because just like
neon-jerseys they come and go. But, here are a few trends that seem
to be worth paying attention to.
HEALTHY FATS
Numerous studies have confirmed
that diets that contain a healthy amount of the right kinds of fats
are good for you. The big news seems to be coming from Omega’s, especially
the omega 3’s, which too many people lack in their diets. Studies
show that omega-3 fatty acids help protects heart health. Other research
involves the role of omega-3 fatty acids and the immune system, and
suggests a positive influence on rheumatoid arthritis, asthma, lupus,
kidney disease and cancer, as well as promising research at the National
Institutes of Health on depression. Salmon, flax seeds and walnuts are
excellent food sources of omega 3 fatty acids. However, if you aren’t
getting enough in your diet, it may be a good idea to take a supplement. Nutrition experts generally recommend experts
an intake of 500-1,000 mg/day from food if possible but from supplements
if needed. Individuals
who have disorders involving bleeding, who bruise very easily, or who
are taking blood thinners should consult with a medical practitioner
before taking supplemental omega 3 fatty acids.
BERRIES
Whether it is the exotic Acai
berry or a standard blueberry berries are nutritional giants. They're
loaded with antioxidants, phytonutrients, low in calories, and high
in water and fiber to help control blood sugar and keep you full longer.
And their flavors satisfy sweets cravings for a fraction of the calories
in baked goods. Blueberries lead the pack because they are among the
best source of antioxidants and are widely available. Cranberries are
also widely available fresh, frozen, or dried. All can add flavor and
nutrition to numerous dishes, from salads and cereals to baked goods
and yogurt. But strawberries, raspberries and other berries are also
a great choice. They are also a great treat that can be eaten like candy
when you are under stress. Since the carbohydrates in berries turn to
sugar very slowly, you won't have a blood-sugar crash. The bonus: They're
a good source of vitamin C, which helps fight a jump in cortisol, a
stress hormone. Compounds in blueberries (and other berries) mitigate inflammation
and oxidative damage, which are associated with age-related deficits
in memory and motor function. So look to add berries in your diet everyday.
YOGURT
Yogurt,
not the frozen kind, is your friend. There are many low-fat versions
that can help you get a dose of a yummy, creamy dessert without all
of the calories. Yogurt is higher in calcium than some other dairy products
and contains a great package of other nutrients, including protein and
potassium. It can also be enhanced with other good-for-you substances.
But probably the most news worthy ingredient is the probiotics that
they contain. Probiotics are defined as live microorganisms that, in
sufficient amounts, confer a health benefit on the host. A growing body
of research links probiotics to relief of digestive tract complaints
such as irritable bowel syndrome, yeast infections, and diarrhea that
results from certain illnesses. The idea behind probiotics is to increase
the amount of beneficial bacteria in people’s intestinal tracts as
a way to aid digestion, boost the body’s natural defenses and fight
off harmful bacteria that can cause health problems. Although more research
needs to done to learn exactly how these probiotics work, there have
been plenty of studies that have shown their positive benefits. You
do however have to be careful about picking out your yogurt. Look at
the nutrition label and don’t buy yogurt that contains High Fructose
corn syrup or too much sugar. There are many yogurts that contain all
natural ingredients such as just yogurt and fruit or you can by plain
yogurt and add some berries. An added plus, is that lactose sensitive
people may tolerate yogurt better than milk.
DARK CHOCOLATE
One
of the greatest nutritional headlines that have come out in the past
few years is that chocolate is good for you. If you had told this to
people a decade ago they may have laughed in your face. We are not talking
about the chocolate that comes in a sugar and fat laden brownie. We
are taking the good, rich kind that is made from at least 70% cocoa. Eating a small, 1.6-ounce bar of dark chocolate every day is good for
you. Dark chocolate bars with high-cocoa content, are loaded with something
called epicatechin. Epicatechin is a particularly active member of a
group of compounds called plant flavoniods. Flavoniods keep cholesterol
from gathering in blood vessels, reduce the risk of blood clots, and
slow down the immune responses that lead to clogged arteries. Chocolate
comes from plants just like fruits and vegetables. But watch the portion
size, more is not better. The good news is that now you can find many
companies who sell the high quality stuff in servings that are just
right for our daily intake |