Dr. Rachel’s Nutrition Tips

By: | Tags: | Comments: 2 | August 12th, 2010

1. Drink more water- not tea, not coffee, not soda, not Crystal light, WATER! Once you are thirsty, you are already dehydrated. The body is made up of an average of 60% water. Keep it replenished.

2. Eat more fruits and vegetables- Fresh is best, but frozen is better than canned in water. Variety is key, so try something new every week.

3. Reduce salt- Salt can be responsible for high blood pressure. Lower salt intake can reduce your risk of heart disease. Cook with herbs, spices, vinegar, and juices instead of salt. Avoid processed and prepared foods that are high in salt. Keep your salt shaker in the cabinet, instead of on the table so you will use less at meal time.

4. Reduce sugar- Avoid low fat, but high sugar foods. Eat dessert in moderation. Read the label of all your drinks.

5. Eat healthy fats- Fat is essential for good health. It is used by the brain, cells, heart, nerves, organs, eyes, and lungs. Eat healthy fats like those from avocado, fish, nuts, and olives, instead of fats from fried food and animal fats. Remember, moderation is important.

6. Eat more whole grains- White bread, pasta, and pastries are empty calorie carbohydrates meaning they have little to no nutritional value. Whole grains are high in fiber, high in B vitamins, and add more flavor to your meals.

7. Eat more fiber- Not only does fiber keep you full longer, it also helps keep your heart healthy. Whole grains, fruits, vegetables, and beans all contain fiber.

8. Drink alcohol in moderation- Moderate drinking is linked to health benefits such as reducing risk of heart attack, stroke, Alzheimer’s disease, and many others. However, alcohol can easily be over done. Drink only if you are of legal drinking age and never drink and drive.

9. Eat throughout the day- Eat four to six smaller meals instead of two to three big meals. This keeps your blood sugar more regulated and helps you make healthier choices.

10. Remove artificial sweeteners from your diet- Try to stick to more natural sweeteners and just eat them in moderation.


2 thoughts on “Dr. Rachel’s Nutrition Tips

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      If you are having symptoms of other of these problems, the first thing you should do is consult with a physician.
      These problems are often not connected so I will address them individually. IBS or irritable bowel syndrome is often worse when patients are under stress. Many people have different food irritants that can cause the abdominal discomfort. One person may react to one food and another has no problem with the same food. The best thing to do is to keep a food and stress diary. Do not change your diet for the diary. Write down what you eat at what time and when your IBS symptoms are present. See if there is a pattern.
      As for the gall bladder, there are many problems that can be associated with it. The gall bladder’s job is to break down fats. The healthiest way to eat for your gall bladder is several small meals throughout the day including moderate amounts of good fats like raw olive oil, avocado oil, fish oils, omegas, and almonds. Avoid fried foods and trans fat.
      There are gall bladder cleanses, however, I feel it is necessary to consult with a physician before you try them to see if you are a good candidate.
      Good luck and stay healthy,
      Dr. Rachel

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