First for Women – August 26, 2019

20 First for women 8/26/19

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How much larger today’s

fast-food portion sizes are

than those from 1986

Want to slim down, but can’t keep up with the

latest diet trends? Duke University researchers

found that overweight subjects who logged their

food intake and weight daily in a free app called

MyFitnessPal shed an average of 6 pounds in

three months and reduced their BMI by 3% with-

out following a diet. Previous research proves

consistent tracking is vital to weight loss, and

in-app reminders helped volunteers stay on task.

Free food-tracking app

speeds weight loss

University of British Columbia researchers

found a tasty way to keep glucose levels in check

for Type 2 diabetics. They fed subjects a high-fat,

low-carb breakfast (like an omelet) one day, then

served a carb-rich meal (like oatmeal and fruit)

the next day. Researchers found that the omelet

completely prevented a post-breakfast blood-

sugar spike and helped balance blood sugar

for 24 hours. That’s because fat and protein are

more slowly broken dow n into simple sugars

during digestion, preventing glucose spikes.

Low-carb breakfast halts

blood-sugar spikes

Fresh produce reduces

gum disease by 41%

Half of adults over age 30 have gingivitis, but

German researchers reporting in the Journal

of Clinical Periodontology have found a natural

way to improve gum health. Investigators placed

volunteers on an anti-inflammatory diet low in

processed carbohydrates and animal proteins and

rich in fruit, vegetables, nuts and fish. After four

weeks, they experienced 41% less gum bleed-

ing. Study authors suspect that foods like olive

oil, fatty fish, fruit, vegetables and nuts work to

calm inflammation and reduce gum disease.

4

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quick bits

The nutrition news

that matters to you

nutrition

SOURCE: Boston University

Choosing organic produce
farmed without synthetic fer-
tilizers, synthetic pesticides
or GMOs has myriad proven
health benefits, including
a 25% reduced overall risk
of cancer, according to one
recent study. But it’s hard
on the wallet. Thankfully,
the Environmental Working
Group puts out a yearly
“dirty dozen” guide, which
highlights the top 12 fruits
and vegetables that tested
highest in pesticide residue
on shelves. Budget permit-
ting, these are the items to
choose organic when pos-
sible to reduce your expo -
sure: strawberries, spinach,
kale, nectarines, apples,
grapes, peaches, cherries,
pears, tomatoes, celery
and potatoes.

When it pays

to buy organic

For a sharper mind well into old

age, enjoy a handful of nuts.

University of South Australia

researchers studied the thinking,

reasoning and memory abilities of

more than 4,800 volunteers age

55 or older. Those who ate more

than 10 grams of nuts daily (the

equivalent of about five shelled

walnut halves, six cashews,

nine almonds or 10 peanuts) had

cognitive functioning up to 60%

better than those who didn’t

eat nuts, effectively delaying

brain aging by two years. While

most participants ate peanuts,

investigators say all nuts have

antioxidants, anti-inflammatory

compounds, healthy fats, protein

and fiber that nourish the brain.

Nuts slow brain

aging by 2 years