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Can Eating Fruit Lower Risk of Diabetes?

November 1, 2013 4 comments

Can eating fruit lower your risk of type 2 diabetes? Can drinking fruit juice raise your risk of diabetes? November is National Diabetes Month. If you are trying to clean up your diet and prevent this “lifestyle” disease, recent research offers some exciting advice, especially for you fruit lovers.

A new study led by the Harvard School of Public Health (HSPH) found that eating more whole fruits significantly lowers risk of diabetes. This study was published in August 2013 in the online version of the British Medical Journal (BMJ). The researchers looked at overall fruit consumption, as well as individual fruits including grapes or raisins; peaches, plums or apricots; prunes; bananas; cantaloupe; apples or pears; oranges; grapefruit; strawberries and blueberries. They also examined consumption of apple, orange, grapefruit and “other” fruit juices.

They found that consuming two servings a week of certain fruits, specifically blueberries, grapes, and apples, reduced participants’ risk of type 2 diabetes by as much as 23% compared to consuming less than one serving per month. On the flip side, drinking one or more servings of fruit juice each day increased risk of diabetes by as much as 21%. Researchers also discovered that replacing three servings of juice per week with whole fruits would result in a 7% reduction of diabetes.

From a nutritional standpoint, whole fruits are nutrient-dense high fiber carbohydrates. Like other healthy carbohydrate sources in wholegrains, starchy vegetables and milk and yogurt, fruit influences blood sugar levels by raising them. If you already have diabetes or pre-diabetes, it is important to consume the right amount and types of carbohydrates. Speak with a registered dietitian and certified diabetes educator to learn more about what you can eat to manage your blood sugars.

Diabetes is not inevitable. It is a lifestyle disease that can largely be prevented through healthy and consistent nutrition and exercise choices. This study shows that you can enjoy a variety of fruits as one means of prevention.

Bottom line, eat whole fruits and skip the juice! Diabetes prevention is in your hands!

For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.

Motivation Monday: Carrying the Momentum

January 28, 2013 Leave a comment
Strive to be the best possible YOU every day – Eat healthy and exercise!

Strive to be the best possible YOU every day – Eat healthy and exercise!

Can you believe it’s already the last week of January? We hope you have felt inspired and uplifted by everything we’ve shared with you over the past month.

Don’t get too worried. Our motivational words and advice aren’t ending any time soon. Our commitment to helping you reach your health goals will continue each and every day.

Whether you are looking for inspiring words or practical advice on healthy living, we are committed to being your number one resource to help you carry the momentum to live a healthy lifestyle – all year long.

How can you hear more from us? From Pinterest to Facebook, we’ll be sharing the latest and greatest information when it comes to health and wellness! Be sure to:

Looking forward to a great, healthy, Cooperized year with you!

Motivation Monday: Stay Inspired

January 14, 2013 Leave a comment

Health Fitting in Exercise QuoteDid you know that approximately 88 to 95 percent of people do not fulfill their New Year’s resolutions? We want you to be successful and achieve your goals this year.

As we roll into the third week of the year, the excitement and novelty of your goals may start to dwindle. Once you are back in your daily groove,  some of your goals may seem like another thing that you need to check off your list every day.

Here are three simple ways to stay inspired and keep your resolutions:

  • Make a plan. Before you go to sleep each night, determine how you will be successful the next day. Decide things like when you will exercise and what you will eat for each meal. Whether you need to plug reminders into your phone or find an accountability partner, take those extra steps to set yourself up for success every day.
  • Believe in yourself. It’s easy to become disappointed when you aren’t seeing results as quickly as you’d like, or you slip up on your diet. We are all human, so we’re bound to stumble every now and then. Remember that change takes time and recognize your small successes along the way. You have what it takes to reach your goals!
  • Find sources of inspiration. Websites like Pinterest offer thousands of ways to stay motivated. Whether you need a new workout routine or healthy recipe ideas, there are endless options to help you find the motivation to stay on course throughout your health journey.

How do you stay motivated?