Health Benefits of Walnuts | Harvard Medical School ~ When compared with other diets, those enriched with walnuts led to lower total & LDL (“bad”) cholesterol. Eating 2.4 oz (about ⅓ cup) per day can lower total cholesterol by about 7 mg/dL, representing a 3% greater reduction; lower LDL cholesterol by about 5.5 mg/dL, a 4% greater reduction; lower triglycerides by about 5.7 mg/dL, a 5.5% greater reduction; & lower apoprotein B, a protein linked to cardiovascular disease by nearly 4 mg/dL.
How Often Should You Wash Your Sheets? | CNN ~ It's recommended that bedding be washed every week or more often if possible — especially if you spend a lot of time in bed, sleep in the nude, or sweat a lot at night. It's also recommended that pillowcases be changed every 2 - 3 days. All bed linens should be washed in warm to high temperatures (around 100F - 140F) to effectively kill germs. Avoid overloading laundry machines, use enough soap, & make sure bed linens are completely dried.
In the NOVA food categorization system, Class 1 is food that is unadulterated in any way, like an apple. Class 2 is food that is mechanically dispersed, like apple slices. Class 3 is when something has been removed or added, like applesauce. Class 4 - the ultraprocessed category - is where the matrix of the food is destroyed & it's added as an ingredient to other foods for palatability, like an apple pie. Class 4 predicts morbidity & mortality, & is now 56% of the food consumed in the U.S. #diet
Why BMI is a flawed health standard, especially for people of color | Washington Post ~ BMI has its roots in the Metropolitan Life Insurance Company’s attempt to establish “how weight might play a role in someone’s likelihood of dying” in the 1940s. The company used the BMI formula & several decades of data from mostly White policyholders to create actuarial tables. Does how we were in the 1940s really reflect how we are 80 years later?
5 Servings A Day | Washington Post ~ Long-standing nutritional guideline: Five ½ cup servings per day, 3 vegetables & 2 fruits. Can be fresh, canned, or frozen, either conventional or organic produce. **Fruit juices & starchy vegetables such as peas, corn & potatoes were not associated with reduced risk of death or chronic diseases. #diet #health
Cut Back on Inflammatory Foods For Heart & Brain Health | Consumer Reports ~ Inflammation has negative impacts on numerous body systems. Cut back on refined sugars, refined carbohydrates, & saturated fats (especially red & processed meats). Use EVOO & increase consumption of fatty fish, whole grains, leafy greens, yellow vegetables, fruits, & nuts (1 - 2 oz of walnuts per day). Switch to tea or green tea. Expand variety of plant-based recipes & use guidance from the Mediterranean or DASH diet.