Snacking on almonds and walnuts can be an addiction that’s good for you.
The reality-TV show “Intervention” covers every addiction from crack and methamphetamines to sex, gambling and video games. But there’s one thing the show didn’t cover: almonds. That’s right, almonds. But now there’s finally been an almond intervention, and the amazing results are in!
Researchers at the University of Florida staged the nutty intervention with a group of 28 parents and their kids. They had some parents add 1½ ounces of the nuts to their daily diet and some kids add half an ounce of nuts or almond butter equivalent. The result? Both the nutty parents’ and kids’ entire nutritional profile, as measured by Healthy Eating Index, skyrocketed. The researchers said that while the parents and children all began the study with a lessthan-healthful HEI of about 54, by the end it had climbed into the moderately healthy range, topping 61. (The Healthy Eating Index is based on the USD As Dietary Guidelines: A score below 50 indicates a poor diet; over 80 is very healthy.)
Almonds (and walnuts) dish up lots of protein. That gives you energy. And when parents and kids snacked on almonds, they reduced the amount of sugary, processed foods they ate. (Walnuts will do that for you, too.) Another hidden benefit: Eating a handful of almonds (or walnuts) 20 to 30 minutes before mealtime helps control your appetite, and that helps you lose weight. So go nuts ( just don’t overeat; they deliver about 163185 calories an ounce).
Adding veggies to your morning meal
Israel, Vietnam and Costa Rica have one important custom in common: Their traditional breakfast serves up a tasty mixture of veggies. In Israel, it includes fish, such as salmon, herring or mackerel (loaded with omega-3s and 7s and protein), plus a chopped vegetable salad with tomatoes, red onion, parsley, cilantro and cucumber. The Vietnamese enjoy a soup called pho that’s made with broth, rice noodles, a touch of chicken or other meat, vegeta- bles and herbs, including basil, cilantro, bean sprouts, carrots and cucumber. And in Costa Rica, breakfast is loaded with protein, fiber and complex carbs from “gallo pinto,” a mixture of rice and black beans with eggs on the side. (Even better? Cut out the noodles and eggs!)
In contrast, in the U.S., where only 41 percent of folks eat breakfast daily (skipping it expands the waistline!), one popular choice is the breakfast sandwich. (A Sausage McMuffin delivers 450 calories, 250 from fat, which is 43 percent of your daily recommended intake, and enough egg yolk and red meat to cause inflammation, energy drain, heart disease and brain rot).
If you’re serious about achieving a younger Real Age, adding veggie-power to your mornings is smart. Try an egg-white omelet with spinach, tomatoes and peppers; steel-cut oatmeal with steamed kale and hazelnuts, or diced carrots, tomatoes and herbs in no-fat Greek yogurt. It’ll make a world of difference in how you feel all day and in the long run!
Q: I hear there are bacteria lingering in dental equipment. That’s bad enough. But I had a second hip replacement recently, and now the American Dental Association says it’s no longer necessary to take an antibiotic before having my teeth cleaned. Wouldn’t that protect me from joint replacement infections triggered by contaminated equipment? Joselyn K., Moline, Texas
A: True, there was a recent French study that found it wasn’t possible to completely get rid of biofilms in dental waterlines when using recommended disinfectants. But you shouldn’t be too concerned if you go to a reputable dentist. You risk a lot more if you don’t go to the dentist. Regular checkups can ward off gingivitis and periodontal disease, known risk factors for heart disease and diabetes. There’s even new research indicating that gingivitis may be a risk factor for esophageal squamous cell carcinoma — throat cancer.
But about those antibiotics. The American Dental Association stated recently that antibiotics generally were not needed for people who’ve had surgical implants, like your hips, because there’s only a very slim chance of getting an infection from a dental procedure. But with all due respect, an orthopedic surgeon who’s seen what an infection can do to a joint replacement won’t give you the same recommendation as the ADA.
So should you take an antibiotic before your dental procedure? Since you’ve had a recent implant, yes. And then consult your surgeon about doing so in the future. The reason you take an antibiotic before dental work is to protect your implant from the bacteria in your mouth more than bacteria in dental equipment.
Fortunately, taking that single dose of antibiotics doesn’t promote antibiotic resistance. Antibiotic resistance is a much greater threat because of the American food supply. About 80 percent of the antibiotics used in the U.S. are used in livestock. So make sure you eat foods that say “no antibiotics,” and get to the dentist!