Let's Do It Healthy

January 31, 2005

Fat is essential for good health. Monounsaturated fats and polyunsaturated fats from olives, nuts and grains are healthiest; saturated fats from palm oil, palm kernel oil and coconut oil are less desirable. Including omega-3 fatty acids from fish in your diet helps lower your risk for heart disease and certain cancers. Trans fat has none of the health benefits of the other fats mentioned.

One essential step in your workout helps avoid light-headedness and muscle spasms. It's the cool-down period, which is even more important than a preworkout warmup. After vigorous activity, a cooldown gives your heart rate a chance to normalize, and protects you from negative effects.

Here's a secret for getting the most iron from spinach. Have a glass of orange juice! Our bodies are far better able to access the iron in iron-rich plant foods -- fortified grains, legumes and dark greens -- if eaten with something acidic, such as citrus juice or tomato sauce. And even though Popeye was always carrying the spinach around, it's more likely that his sweetie Olive Oyl needed the iron more -- 75% of American women under the age of 50 are iron-deficient. If you're concerned about iron deficiency, see your doctor for a blood test, the only way to properly diagnose the condition. Adult men rarely need iron supplements.

Deciding ahead of time what you are having for dinner will keep you from grabbing the wrong foods when you are in a pinch. Set a deadline for yourself, say 3 p.m., to know what you're serving. This will give you plenty of time to plan and pick up what you need. If time is tight, plan on a quick recipe or pick up nutritious convenience items such as canned minestrone soup, precut greens for a salad and pre-cooked chicken to toss on top. Taking 5 minutes to plan can mean a lifetime of balanced meals and good health for you and your family!