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12 Super Foods


  Article courtesy of Donna Hargrove, D.O., Nutrition Editor Important foods to choose often: Avocado – Folate, potassium, Vitamins C, B6 Broccoli – Vitamins A, C, calcium, folate Carrots – Vitamins A, C, B6 Omega 3 Eggs – High quality protein, choline Edamame – Protein, calcium, folate, Vitamins A, B Lentils – Folate, protein, Vitamin […]

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spinach

Dietary Iron


Most people think spinach when they hear about eating foods rich in iron (thanks Popeye!), but spinach is not the highest or best form of dietary iron. Why do you need iron? Read on……

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fibrous carbohydrates

To Carb or not to Carb?


Article courtesy of Donna Hargrove, D.O., FACOG – Nutritional Editor Poor carbohydrates; so misunderstood. Blamed for all the diet evils of the world including obesity and all it’s related health problems. So many people tell me they have cut carbohydrates out of their diet and then report that they are eating more salads and fresh […]

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strawberry

Eating Right When You Have Cancer


Article courtesy of Jillian McKee, Outreach Center Director at the Mesothelioma Cancer Alliance, Syracuse, NY Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in […]

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A good example of processed foods

TRIGLYCERIDES


Article courtesy of Donna Hargrove, D.O., Nutrition Editor Triglycerides are the good, the bad and the ugly. How you ask? Well, we can’t live without them, but too much and they can kill you.

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spinach

POTASSIUM


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What is potassium and why do we need it? If you have had a GI illness or have been doing a lot of exercise, someone may tell you to increase foods rich in potassium. Why do these things cause your potassium to decrease? Where do you find […]

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The Glycemic Index and Glycemic Load


Article courtesy of Donna Hargrove, D.O., Nutrition Editor The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response.  However, the GI is not based on commonly consumed portion-sizes of foods.  So by using the […]

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The Plant Sterol Story: Using Food Choices to Help Manage Cholesterol


Article courtesy of Donna Hargrove, D.O., Nutrition Editor Plant sterol research has been building since the 1950’s.  The foundation is solid and the experts agree – plant sterols can play a role in cholesterol management.  In fact, over 140 studies have shown that plant sterols can significantly lower LDL cholesterol levels.  The FDA considers the […]

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Foods Rich in Omega-3 Fatty Acids


Article courtesy of Donna Hargrove, D.O., Nutrition Editor Dietary Sources of Essential Fats EPA, DHA and ALA The three most nutritionally beneficial omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are considered the best because they are 100% utilitzed by the body, while ALA must be […]

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DHA (Docosahexaenoic acid )


Article courtesy of Donna Hargrove, D.O., Nutrition Editor Not all fats are bad.  Eating too many saturated fats and trans fats is not good for your health.  But polyunsaturated fats, particularly omega-3 fatty acids, have been shown to promote good health from infancy through adulthood. What is Docosahexaenoic Acid (DHA)? DHA is a long-chain omega-3 […]

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Cholesterol


Article courtesy of Donna Hargrove, D.O., Nutrition Editor Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells. It’s an important part of a healthy body because it’s used to form cell membranes, some hormones and is needed for other functions. But a high level […]

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C-Reactive Protein


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What is C-reactive protein (CRP)? C-reactive protein (CRP) is a blood test marker for inflammation in the body. CRP is produced in the liver and its level is measured by testing the blood. CRP is classified as an acute phase reactant, which means that its levels will […]

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Organic Vs Natural


Article courtesy of Donna Hargrove, D.O., Nutrition Editor Confused? Many people are. Surveys conducted by advertising agencies found that many consumers trust the term “natural” more than “organic” because they believe natural is more regulated. Just the opposite is true. “Natural” and “organic” are not interchangeable terms. You may see “natural” and other terms such […]

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De-mystifying Carbohydrate Lingo


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What’s a Carbohydrate?   Everything we eat is made up of some combination of protein, fat, and carbohydrates. Simple sugars (like table sugar), starches (like pasta), and fiber (like oat bran) are types of dietary carbohydrates. All carbohydrates deliver four calories per gram. But please remember that […]

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Vitamin-D_Sun

VITAMIN D


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What you need to know: Caucasian skin produces approximately 10,000 IU vitamin D in response to 20–30 minutes summer sun exposure—50 times more than the US government’s recommendation of 400 IU per day!  While Vitamin D comes from the sun, and is the optimum source, we are […]

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salt

Salt


Salt  Salt is a mineral. Chemically, it is known as sodium chloride (NaCl), the combination of one sodium ion and one chloride ion. Salt is 40% sodium and 60% chloride by weight. Salt is primarily found underground in rock form or dissolved in the world’s oceans and some lakes. Interestingly, salt is the only rock […]

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Olive Oil


This article courtesy of Donna Hargrove, D.O., FACOG, Nutritional Editor Nutrition Factoids: Olive oil is a complex compound made up of fatty acids, vitamins, microscopic bits of olive and other water soluble components. Its primary fatty acids are oleic and linoleic acid. Oleic acid is monounsaturated and makes up approximately 55-85% of olive oil. Linoleic […]

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HYDRATION/WATER


How much water should you drink daily? Your needs depend on many factors, including your health, activity and where you live. Every system in your body depends on water to function, and water comprises 60% of your body weight. You lose water on a daily basis through urine, bowel movements, breathing, sweating, breast-feeding and nasal […]

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Trans Fats


Artificial trans fats (found in processed foods) are made through a chemical process when hydrogen gas reacts with oil. This process solidifies the oil and makes it more stable to allow for extended shelf life, without refrigeration. They are found in cookies, crackers, icing, potato chips, stick margarine, shortening, peanut butters and microwave popcorn. Basically, […]

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TOP 12 FOODS THAT LOWER CHOLESTEROL


Top 12 Foods That Lower Cholesterol 1. Whole grains and oats: A 5 year Insulin Resistance Atherosclerosis Study showed that people whose diets contain the most whole grains had the healthiest carotid artery walls and slowest progression in artery wall thickness, or artery blockage which can lead to heart attacks and strokes. 2.Blueberries: Pterostilbene, a […]

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solid trans fat

FAT FACTOIDS


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What’s Good About Fat? Fat supplies essential fatty acids (EFAs).  They are essential because your body is incapable of producing EFAs, known as linolenic acid and alpha-linolenic acid, so it must be derived from food.  In addition, fat carries vitamins A, D, E, and K, known as […]

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