Heart Healthy Foods

In continuing with the heart healthy theme, (February is American Heart Awareness Month), I’ve posted some great heart healthy foods. Remember small, everyday changes, along with simple and easy nutrition tidbits (see previous post), diet modifications, and exercise you can help reduce your risk of developing heart disease and its complications. 

Foods that are beneficial for heart health include:

Wild salmon, sardines, and other cold water, oily fish (omega 3 fats)Fruits including apples, pears, berries, pomegranates, and citrus fruitsVegetables such as broccoli, dark, green leafy vegetables, tomatoes, onions, garlic, squash (all varieties)Raw nuts and seeds ~ almonds, pumpkin seeds, walnuts, and pistachiosWhole grains ~ brown rice, quinoa, buckwheat, amaranth, oat groats, & wild riceBeans ~ full of fiber, protein, and complex carbohydratesDark chocolate ~ choose 70% or higher and enjoy in moderation

Here’s a great recipe that I enjoy all the time featuring heart healthy salmon from Natural Health Magazine. Mix up the ingredients as you choose…diced bell peppers would be great, I soaked arame and stirred that in, and I’ve also used dried Italian seasoning when I was all out of fresh herbs).

Wild Salmon Salad

Serves: 6

Ingredients:

1 7.5-ounce can wild salmon¼ cup freshly squeezed lemon or lime juice¼ cup diced carrot¼ cup diced celery2 scallions, sliced into thin rings2 tablespoons minced herbs, such as basil, parsley or cilantroSalt and pepper to taste

Directions:

Using the back of a fork, mix the salmon well.

Add the lemon or lime juice, carrot, celery, scallions, and herbs; mix thoroughly. Season with salt and pepper.

Serve on a bed of greens, or use as a filling for a sandwich topped with sliced tomato, avocado, and sprouts.

Nutrition Facts

Per serving: 173 calories, 34% fat (7 g; 1.7 g saturated), 15% carbs (7 g), 51% protein (22 g), 2 g fiber, 262 mg calcium, 1.4 mg iron, 616 mg sodium.

 

Delicious Holiday Foods That Doesn’t Added Weights

Good news to all food lovers: you can now enjoy delicious foods without gaining extra weight because it’s absolutely possible to enjoy all of your favorite beverages, apps, sides, and desserts without finding yourself in a bigger pants size at the end of the year. Here is the list of delicious foods that doesn’t added weights:

1. Prime Rib (for Main Dish) – Prime Rib is one of the fattiest cuts of red meat around, especially if it’s not well trimmed. A cooked 6-ounce slice can have up to 720 calories, 63 grams fat, and 27 grams saturated fat – that’s more saturated fat than you should be eating in an entire day. Enjoy a serving of leaner protein like turkey, Cornish game hens, or lean ham. Also, splurge on beef tenderloin; also known as filet mignon; a succulent, yet lean holiday treat that has about half the calories and less than a quarter of the fat of prime rib.

2. Pecan Pie (for Dessert) – Pecan Pie is one of the richest, most sugary pies going. The filling is typically made with butter, sugar, corn syrup, whole eggs, and chopped pecans (believe me, any nutrition the pecans offer is far negated by the rest of the line-up). With all of these rich ingredients, it’s no surprise that one slice winds up costing you about 575 calories. And that’s before you consider the whipped cream that goes on top. Plus, all that straight sugar jacks up your blood sugar and does a number on your insides.

3. Eggnog (for Beverage) – Eggnog is loaded with artery-clogging fat because eggnog is made with whole milk, cream, and egg yolks, all major sources of saturated fat. An 8-ounce glass clocks in at 340 calories, 11 grams saturated fat, and 21 grams sugar. You can have a small pour, or try stretching your nog by adding some skim milk. Better yet, treat yourself to a glass of wine or a mug of warm apple cider instead (both are fat-free and only 120 calories per serving).

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Best Diet Foods

The real key to weight loss is to watch portions and choose quality, nutrient-rich foods. Here is how five foods that can help you slim down.

1. Dark Chocolate. Dark chocolate are more satisfying than milk chocolate; but measure your portion, and be mindful when you eat. Slowly savoring one or two squares of a high-quality dark chocolate bar will satisfy a craving more than wolfing down Hershey’s in front of the TV. According to some research, people who tried to not think about chocolate ate two-thirds more of it than people who were told to talk about it freely.

2. Potatoes. Potatoes may be one of the most misunderstood foods. Fried or doused in sour cream, they’re not going to help you lose weight. But when boiled or baked, a potato’s starch absorbs water and swells. Once chilled, portions of the starch crystallize into a form that resists digestion known as resistant starch. Unlike other types of fiber, resistant starch gets fermented in the large intestine, creating fatty acids that may block the body’s ability to burn carbohydrates. In their place, you burn fat.

3. Bread. Breads containing whole grains are healthiest, and one serving equals one slice of bread, half an English muffin, or a small roll. Bread is an excellent source of carbs, which your brain needs to produce serotonin, a neurotransmitter that promotes feelings of comfort and satisfaction. As our body digests carbohydrates, it releases insulin, which helps channel tryptophan; an amino acid—into the brain. Tryptophan then gets converted to serotonin. When serotonin levels are optimal, we feel calm and happy and have fewer cravings; when they’re low, we feel depressed and irritable, making us more likely to overeat.

4. Pasta. Cooked pasta and rice are about 70% water. Eating fluid-rich foods keeps you fuller longer, compared with dry foods. Like bread, the carbs in pasta boost serotonin to help curb overeating. The proper portion of pasta is ½ cup cooked, or about the size of an ice-cream scoop. Choose whole grain varieties for filling fiber, and add grilled chicken and lots of veggies to bulk up your dish even more.

5. Cheese. Cheese usually tops the no-no list, but its calcium improves your ability to burn calories and fat (at about 100 calories and 5 g of fat per ounce). Scientists found that people on a reduced-calorie diet who included an extra 300 to 400 mg of calcium a day lost significantly more weight than those who ate the same number of calories but with less calcium. Scientists aren’t exactly sure why, but eating calcium-rich foods is more effective than taking calcium supplements—and cheese has about 200 mg per ounce. Just stick to 2-ounce portions, and choose light varieties to get health benefits for half the calories.

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Choose Foods That Improves Your Health

Healthy eating is about feeling great, having more energy, and keeping yourself as healthy as possible which can all be achieved by learning some nutrition basics and incorporating them in a way that works for you. A person must maintain a balance between your calorie intake and calorie expenditure. So, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. Keep moderate portions on foods you eat, especially high-calorie foods. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super sized anything.

Be choosy on what foods to eat. Choose foods that improves your health. Expand your range of healthy food choices to include a wide variety of delicious foods. Healthy eating is an opportunity to expand your range of choices by trying foods; especially vegetables, whole grains, or fruits; that you don’t normally eat. Eat plenty of fruits, vegetables, grains, and legumes. These foods are high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.

Avoid foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Limit sugary foods and refined-grain products like sugar because is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. But, you can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart; even if those French fries aren’t.

Don’t forget to drink lots of water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Plus, adding regular physical activity and exercise will make any healthy eating plan work even better.

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Foods That Ease Flu Symptoms

When you have the flu, there are some foods that can help ease your flu symptoms. Read on below to know more:

* Popsicle
Since popsicles are cold, these can help soothe swollen and dry throat. And since it is a must for the body to stay hydrated when you have a flu, you’ll have no problem with this as you eat popsicles.

* Turkey Sandwhich
Feed yourself with turkey sandwiches when the flu hits you. You see, turkey is a good source of protein. Eating turkey sandwiches will help your body get enough energy to fend off illnesses or diseases.

* Vegetable Juice
Munching on vegetables is the last thing you want to do when you are down with flu. So instead of eating a dreary salad, drink a glass of low-sodium fresh vegetable juice. Apart from keeping you hydrated, vegetable juice will definitely help load up your body with immune-boosting antioxidants.

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