:jacquie dale
OLIVE OIL AND CHOLESTEROL
Olive oil helps to lower cholesterol and reduce the risk of heart disease and breast cancer. Replacing saturated fats in your diet with olive oil will help lower your LDL cholesterol without lowering your HDL protective cholesterol. Studies at Harvard School of Public Health found that women who used olive oil more than once a day had a much lower risk of developing breast cancer. To get the most out of olive oil, look for virgin cold pressed varieties.
CHOOSING A GOOD MULTIVITAMIN
Taking a high quality multiple vitamin and mineral supplement should be the foundation of any supplementation program and has long been considered 'nutritional insurance' to cover dietary shortfalls. When choosing a vitamin ignore the front of the bottle, that's where the marketing hype is. Turn the bottle over and have a look at what you are really getting in a capsule or tablet. Some brands get around this by printing the ingredients in such tiny print so you need a magnifying glass to find out what's inside. Be wary of brands that state their doses based on 6 capsules a day. Who takes 6 capsules a day? Look for a multivitamin formulated to provide a comprehensive range of vitamins, antioxidants and a broad spectrum of minerals. Ideally you want a formulation that contains 25 mg of all the B vitamins, 400 mcg of folic acid, 100 mcg of B12, 400 iu of vitamin D, calcium and magnesium in a 2:1 ratio, iodine (from kelp and potassium iodide), zinc, selenium, chromium, as well as the antioxidants, vitamin A (from beta carotene), vitamin C and vitamin E. If you make a comparison with some cheaper brands, you will note that there are many supplements that are either incomplete or they offer less that 5 mg of all the B vitamins.
well
with Jacquie Dale www.realnutrition.co.nz
being GET YOUR MAGNESIUM
Magnesium is an essential mineral needed by the body for bone and teeth formation, energy production, glucose metabolism and muscle and nerve impulses. Around 80% of the magnesium in whole foods is lost in food refining. You'll get magnesium in your diet from whole grains, nuts, legumes, soy and green leafy vegetables, but some dietary studies show that most of us are not getting our daily allowance. Researchers in Stockholm reported that for every 100mg increase in magnesium intake, the risk of developing type 2 diabetes decreased by 15%. Magnesium seems to have a beneficial effect on insulin resistance and obesity.
CONSTIPATION RELIEF
Constipation can be caused by a number of factors. Even stress can affect your digestion and cause both constipation and diarrhoea. Assuming you are reaching the recommended intake of fibre of 25 grams a day, take a look at how much water you are drinking as water is essential for softening the stools. Eat smaller meals more often, sit down while you eat and slow down your eating. Include whole grains and seeds into your diet and reduce refined flour products and white rice. Add healthy oils such as olive oil or fish oil to your diet as healthy fats help lubricate the body too.
88 | www.hermagazine.co.nz
