There is no healthier way to warm up
this season than with a hot cup of green tea. For centuries, this powerful brew has been used medicinally in Asian countries and is now consumed worldwide. Not only does it taste great, but reported health benefits range from cancer prevention to heart health and beyond.

Now there is more evidence to back up this green tea heart health claim, recent studies have revealed a link between green tea intake and lower low-density lipoprotein (LDL) cholesterol levels. LDL cholesterol, known as the "bad cholesterol," earns its title by circulating in the blood, enhancing plaque buildup on arterial walls, a key risk factor for cardiovascular disease (CVD). Consuming green tea helps you fight back; it naturally contains catechins, antioxidants that can help prevent the formation of plaque build-up in the arteries reducing your cardiovascular disease risk.

Bottom Line: Think teatime all the time! Studies show that subjects who drank two or more cups of green tea a day had lower blood cholesterol and reduced risk of death from cardiovascular disease by 22-33%. Check out this website for descriptions of different types of green teas and ways to incorporate tea into your daily diet.

Source: Journal of the American Dietetic Association, Vol. 111, Issue 11, Pages 1720-1729.

Several months ago we wrote

an article about the USDA's switch from MyPyramid to MyPlate. Well, the Harvard School of Public Health thought there were a few areas that could be improved upon and published their own version of the Healthy Eating Plate.

Here are a few key changes Harvard made to their symbol:

Recommendations: Both plates suggest dividing your meal up into vegetables, fruits, grains and protein. However, Harvard's plate is more specific; stating that your grains should be whole and your protein should be lean and healthful.

Dairy: While MyPlate recommends drinking a glass of milk with your meal, Harvard's plate suggests water, tea or coffee. This must make those who are lactose-intolerant breathe a

sigh of relief! Just make sure to get in your calcium elsewhere.

Exercise, Etc: Harvard's version includes a reminder to stay active. MyPlate does not have this recommendation on its symbol, but the website for MyPlate, has plenty of information on how to balance calories, how to make the best food choices when dining out, how to track what you are eating and much more.

Bottom Line: Both MyPlate from the USDA and Harvard's Healthy Eating Plate are improvements from the food pyramid we're used to seeing on cereal boxes and in school cafeterias. If you or anyone you know struggles with meal choices, take a look at one of these two plates to get an idea of what a healthful meal can look like.

Sources: www.choosemyplate.gov,  www.hsph.harvard.edu

Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.  

About Sensible Nutrition

Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.

SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift Certificates are available!

Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's  Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations.

Contact us at www.sensiblenutrition.com or 781-741-5483.