Tips: Eating healthy
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Tips: Eating healthy
10 Surprisingly Healthy Packaged Foods
Canned Beans
Though dried beans are cheaper than canned, they can take a lot of time to cook. Canned beans pack an impressive amount of fiber and protein and can be a quick addition to many meals. Pinto, kidney, cannellini (white kidney), black, Great Northern—name any bean, they're all great sources of nutrition for your body. When you're choosing your beans, look for ones without added salt or seasoning. Before using your beans, drain and rinse them in a colander when you're ready to cook. This will help wash added sodium down the drain--40% of the sodium to be exact.
Oats and Flaxseed
Prepare to have a heart-healthy breakfast by combining old-fashioned oats and ground flaxseed, both found packaged in either cartons or bags. One cup of cooked oatmeal with 2 tablespoons of ground flaxseed will give you 8 grams of much needed fiber, as well as a dose of omega-3 fatty acids, which each protect the heart. Choose old-fashioned oats over quick oats or instant oatmeal to ensure you're getting the maximum amount of fiber without added salt and sugar.
Frozen Vegetables
These can be nearly as nutritious as fresh and are conveniently prewashed and chopped. To ensure you're getting the maximum amount of vitamins and minerals available, use the vegetables within a few weeks as some nutrients may begin to degrade over time. Also, steam or microwave your veggies rather than boiling them to make sure you're not losing water-soluble vitamins. Grab some edamame for a nutrient-packed snack, heat up some chopped broccoli as a side dish or combine a stir-fry mix with shrimp in a shallow pan and heat with a bit of olive or canola oil.
Frozen Berries
When it comes to meeting your daily fruit requirement, you can't beat frozen. Many frozen berries do not have added sugar, but some do. Double check that the ingredients list contains berries to make sure you're not getting extra calories from refined sugars. Then, add them to oatmeal, cereal, yogurt or make a smoothie.
Granola Bars
This one can be tricky, as not every granola bar is good for you. Shop carefully and read labels to pick out the healthiest option. Be cautious not to fall into an advertising trap! Flip the products over and check out the ingredients. Some of the healthiest bars will be found near the products made for athletes or in the "natural foods" section. Brands that use dates as their main sweetener can give you a good amount of fiber. Some of these higher quality bars do have more calories. Consider splitting one in half for a small snack or share it with a friend.
Soups
Soup that comes in a can or carton can be a healthy choice if you shop carefully. Many are packed with plenty of fat and added sodium, but some brands are lighter in both. A non-condensed, organic soup made with real vegetables is going to be the healthiest option. These are sometimes found in cans near the condensed soups but are also packaged in boxes in a separate section. Watch out for high sodium soups and read labels for serving size. Most people eat a whole can of soup as one serving, only to discover that what they thought was a healthy option actually contained 2.5 to 3 times the calories, fat and sodium!
Cereal
Breakfast cereal can be a toss-up. Either you're eating an overdose of sugar or you're getting a good amount of fiber and vitamins. Pick the right cereal, and you'll be supporting your heart and intestinal health with each bite. Look for at least 5 grams of fiber per serving and keep in mind the amount of added sugar. There isn't an established limit to an amount of sugar to stay under, but if you aim for about 5 grams or less, you're usually grabbing a healthy cereal.You can add even more fiber by mixing in some plain bran cereal with your favorite lightly sweetened cereal.
Brown Rice
For a boxed fare that is both versatile and nutrient packed, pick up brown rice on your next grocery trip. This fiber-rich grain is a great side for nearly any meat, bean, and vegetable--or combination of all three! Try it with kidney beans, diced tomatoes and cilantro, or top it with shrimp, streamed carrots and broccoli with your favorite low-sodium sauce. Learn more about the benefits of whole grains and how to cook them.
Tuna Fish Packed in Water
When it comes to getting a bang for your buck out of canned food, this is almost as good as it gets. This convenient food is high in omega-3 fatty acids and protein, and also gives you a good amount of vitamins D and B-12, too. Top a bed of greens with tuna, veggies, fruit and nuts or scoop it onto whole wheat pita, crackers or bread for a healthy combo on-the-go.
Yogurt
This tangy concoction found in the dairy aisle can be a great snack or breakfast staple. There are so many options you could go cross-eyed looking at the cooler full of colorful packages! Many brands are advertising "natural" products that do not have artificial colors or sweeteners, but what you choose should depend on your own preferences and nutritional goals. Make sure you check the label for calories to ensure you meet your daily goal.
source: sparkpeople.com
Canned Beans
Though dried beans are cheaper than canned, they can take a lot of time to cook. Canned beans pack an impressive amount of fiber and protein and can be a quick addition to many meals. Pinto, kidney, cannellini (white kidney), black, Great Northern—name any bean, they're all great sources of nutrition for your body. When you're choosing your beans, look for ones without added salt or seasoning. Before using your beans, drain and rinse them in a colander when you're ready to cook. This will help wash added sodium down the drain--40% of the sodium to be exact.
Oats and Flaxseed
Prepare to have a heart-healthy breakfast by combining old-fashioned oats and ground flaxseed, both found packaged in either cartons or bags. One cup of cooked oatmeal with 2 tablespoons of ground flaxseed will give you 8 grams of much needed fiber, as well as a dose of omega-3 fatty acids, which each protect the heart. Choose old-fashioned oats over quick oats or instant oatmeal to ensure you're getting the maximum amount of fiber without added salt and sugar.
Frozen Vegetables
These can be nearly as nutritious as fresh and are conveniently prewashed and chopped. To ensure you're getting the maximum amount of vitamins and minerals available, use the vegetables within a few weeks as some nutrients may begin to degrade over time. Also, steam or microwave your veggies rather than boiling them to make sure you're not losing water-soluble vitamins. Grab some edamame for a nutrient-packed snack, heat up some chopped broccoli as a side dish or combine a stir-fry mix with shrimp in a shallow pan and heat with a bit of olive or canola oil.
Frozen Berries
When it comes to meeting your daily fruit requirement, you can't beat frozen. Many frozen berries do not have added sugar, but some do. Double check that the ingredients list contains berries to make sure you're not getting extra calories from refined sugars. Then, add them to oatmeal, cereal, yogurt or make a smoothie.
Granola Bars
This one can be tricky, as not every granola bar is good for you. Shop carefully and read labels to pick out the healthiest option. Be cautious not to fall into an advertising trap! Flip the products over and check out the ingredients. Some of the healthiest bars will be found near the products made for athletes or in the "natural foods" section. Brands that use dates as their main sweetener can give you a good amount of fiber. Some of these higher quality bars do have more calories. Consider splitting one in half for a small snack or share it with a friend.
Soups
Soup that comes in a can or carton can be a healthy choice if you shop carefully. Many are packed with plenty of fat and added sodium, but some brands are lighter in both. A non-condensed, organic soup made with real vegetables is going to be the healthiest option. These are sometimes found in cans near the condensed soups but are also packaged in boxes in a separate section. Watch out for high sodium soups and read labels for serving size. Most people eat a whole can of soup as one serving, only to discover that what they thought was a healthy option actually contained 2.5 to 3 times the calories, fat and sodium!
Cereal
Breakfast cereal can be a toss-up. Either you're eating an overdose of sugar or you're getting a good amount of fiber and vitamins. Pick the right cereal, and you'll be supporting your heart and intestinal health with each bite. Look for at least 5 grams of fiber per serving and keep in mind the amount of added sugar. There isn't an established limit to an amount of sugar to stay under, but if you aim for about 5 grams or less, you're usually grabbing a healthy cereal.You can add even more fiber by mixing in some plain bran cereal with your favorite lightly sweetened cereal.
Brown Rice
For a boxed fare that is both versatile and nutrient packed, pick up brown rice on your next grocery trip. This fiber-rich grain is a great side for nearly any meat, bean, and vegetable--or combination of all three! Try it with kidney beans, diced tomatoes and cilantro, or top it with shrimp, streamed carrots and broccoli with your favorite low-sodium sauce. Learn more about the benefits of whole grains and how to cook them.
Tuna Fish Packed in Water
When it comes to getting a bang for your buck out of canned food, this is almost as good as it gets. This convenient food is high in omega-3 fatty acids and protein, and also gives you a good amount of vitamins D and B-12, too. Top a bed of greens with tuna, veggies, fruit and nuts or scoop it onto whole wheat pita, crackers or bread for a healthy combo on-the-go.
Yogurt
This tangy concoction found in the dairy aisle can be a great snack or breakfast staple. There are so many options you could go cross-eyed looking at the cooler full of colorful packages! Many brands are advertising "natural" products that do not have artificial colors or sweeteners, but what you choose should depend on your own preferences and nutritional goals. Make sure you check the label for calories to ensure you meet your daily goal.
source: sparkpeople.com
Alina- Admin
- Posts : 999
Points : 1107
Join date : 2014-06-20
Re: Tips: Eating healthy
Eat Tons of Blueberries
Blueberries aren't just full of antioxidants. They may play a role in reducing belly fat , too. Blueberries are loaded with anthocyanin, which alters the activity of genes found in human fat cells and makes it more difficult to put on weight.
Blueberries aren't just full of antioxidants. They may play a role in reducing belly fat , too. Blueberries are loaded with anthocyanin, which alters the activity of genes found in human fat cells and makes it more difficult to put on weight.
Alina- Admin
- Posts : 999
Points : 1107
Join date : 2014-06-20
Re: Tips: Eating healthy
Heart This: Tea
Both green and black varieties may help reduce "bad" cholesterol (LDL). Having regular cups can also improve artery function. Skip bottled versions and brew it yourself for the biggest benefits.
Both green and black varieties may help reduce "bad" cholesterol (LDL). Having regular cups can also improve artery function. Skip bottled versions and brew it yourself for the biggest benefits.
Alina- Admin
- Posts : 999
Points : 1107
Join date : 2014-06-20
Re: Tips: Eating healthy
Ways to Get Back on Track Today
1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!
4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!
5. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.
6. Track your food. No matter how it adds up, you’ll learn from it.
7. Share your goals. Share them with a friend, you’ll be more accountable.
8. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
9. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.
10. Take a walk. Don’t worry about how long or far you go—just get out there!
11. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.
12. Go shopping for some healthy foods.
13. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.
14. Ride your bike. Even a leisurely ride has benefits for your body and mind.
15. Work in the yard. Gardening and yard work is a great way to add activity to your day.
16. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.
17. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.
18. Measure your portions. It’s a simple way to learn how much you’re eating.
19. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
20. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.
21. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
22. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.
source: sparkpeople.com
1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!
4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!
5. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.
6. Track your food. No matter how it adds up, you’ll learn from it.
7. Share your goals. Share them with a friend, you’ll be more accountable.
8. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
9. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.
10. Take a walk. Don’t worry about how long or far you go—just get out there!
11. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.
12. Go shopping for some healthy foods.
13. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.
14. Ride your bike. Even a leisurely ride has benefits for your body and mind.
15. Work in the yard. Gardening and yard work is a great way to add activity to your day.
16. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.
17. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.
18. Measure your portions. It’s a simple way to learn how much you’re eating.
19. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
20. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.
21. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
22. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.
source: sparkpeople.com
Alina- Admin
- Posts : 999
Points : 1107
Join date : 2014-06-20
Re: Tips: Eating healthy
Tips to Stay Full Longer
EAT MORE broth-based soups like chicken noodle or vegetable. Be sure to look for soups that have less than 200 calories per 1 cup serving.
EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
TIP: Start your meal with a bowl of broth-based soup or low-calorie leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.
EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.
TIP: Avoid refined carbohydrates (like white bread, white rice, white pasta and sugar). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.
EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
TIP: Prepare your meat using low-fat cooking methods like grilling and baking.
Choose nuts like peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.
TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball.
DRINK MORE water throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important. Check out these beverage guidelines to meet your body’s needs.
TIP: Don’t drink your calories. Calories from beverages add up quickly and affect your weight. Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts.
Source: sparkpeople.com
EAT MORE broth-based soups like chicken noodle or vegetable. Be sure to look for soups that have less than 200 calories per 1 cup serving.
EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
TIP: Start your meal with a bowl of broth-based soup or low-calorie leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.
EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.
TIP: Avoid refined carbohydrates (like white bread, white rice, white pasta and sugar). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.
EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.
TIP: Prepare your meat using low-fat cooking methods like grilling and baking.
Choose nuts like peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.
TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball.
DRINK MORE water throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important. Check out these beverage guidelines to meet your body’s needs.
TIP: Don’t drink your calories. Calories from beverages add up quickly and affect your weight. Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts.
Source: sparkpeople.com
Alina- Admin
- Posts : 999
Points : 1107
Join date : 2014-06-20
Re: Tips: Eating healthy
Everything about caffeine!
5 Health Benefits of Caffeine
Dementia Risk: While it is too soon to tell about caffeine's role in the prevention of dementia in humans, there are some preliminary animal studies showing that it might help to protect against dementia.
Headache Treatment: The blood vessels in the brain dilate (enlarge) during a headache. Caffeine constricts the blood vessels, which lessens the pain. It is also a mild pain reliever. This is why caffeine is found in headache medications like Excedrin Migraine (130 mg per 2 tablets), Midol Complete (120 mg per 2 tablets) and Anacin (64 mg per 2 tablets).
Mental Stimulation and Problem Solving: Caffeine has been shown to speed up reaction time and improve processing skills, such as paying attention, solving arithmetic problems, typing and proofreading.
Parkinson's Disease: Several preliminary studies have shown that higher caffeine intake can reduce one's risk for developing Parkinson's Disease. In fact, caffeine might help improve tremors and motor skills in people who already have the disease. However, the benefits could lessen as a person develops a tolerance to caffeine.
Physical Performance: Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective. Caffeine might help with the burning of fat for energy after exhausting the carbohydrates stored in the muscles. Caffeine also helps reduce the feeling of muscle pain and tiredness, so one feels better while exercising.
4 Health Risks of Caffeine Consumption
Complex Tasks: Caffeine can worsen performance on complicated tasks, and with caffeine usage over time, the mental boost one gains from caffeine is reduced.
Fertility and Pregnancy: The March of Dimes recommends that women who are pregnant or trying to get pregnant consume no more than 200 milligrams of caffeine per day due to possible adverse effects on fertility, miscarriage and fetal growth.
Fibrocystic Breast Disease: While it does not cause this condition, caffeine can aggravate the symptoms in some women who already have the disease.
Sleep: Consumed later in the day, caffeine can interfere with the onset of sleep and especially rapid eye movement (REM) sleep. Most people report difficulty falling asleep when consuming caffeine within six hours before going to bed. Your sensitivity will vary based on how quickly your body metabolizes caffeine, the amount you ingest and your regular consumption amount.
6 Things Caffeine Has NO Affect On
Cancer: Current research does not show a link between caffeine intake and cancer in humans.
Dehydration: Caffeine is a mild diuretic that can increase the frequency of urination. However, the fluid you consume in the caffeinated beverage tends to offset the fluid loss when you urinate. Studies have shown that caffeinated beverages do not cause dehydration.
Heart Disease or High Blood Pressure: Caffeine has not been shown to increase the risk for cardiac arrhythmias, coronary heart disease, stroke or the development of chronic hypertension. It has not been shown to increase cholesterol levels or alter lipid profile.
Osteoporosis: Caffeine has not been shown to be a risk factor in the development of osteoporosis, especially in adults with adequate daily calcium intake. It does not alter calcium absorption or excretion significantly.
Reduced Intoxication: When intoxicated from too much alcohol intake, caffeine does not "sober you up" faster.
Weight Loss: Because caffeine is a stimulant, it does speed up metabolism, but the effect is only minimal and very short term. Clinical research does not show a significant weight loss with the use of caffeine-containing supplements. Therefore, save your money and leave those supplements (which can contain up to 300 mg of caffeine per dose) on the store shelf.
source: sparkpeople.com
5 Health Benefits of Caffeine
Dementia Risk: While it is too soon to tell about caffeine's role in the prevention of dementia in humans, there are some preliminary animal studies showing that it might help to protect against dementia.
Headache Treatment: The blood vessels in the brain dilate (enlarge) during a headache. Caffeine constricts the blood vessels, which lessens the pain. It is also a mild pain reliever. This is why caffeine is found in headache medications like Excedrin Migraine (130 mg per 2 tablets), Midol Complete (120 mg per 2 tablets) and Anacin (64 mg per 2 tablets).
Mental Stimulation and Problem Solving: Caffeine has been shown to speed up reaction time and improve processing skills, such as paying attention, solving arithmetic problems, typing and proofreading.
Parkinson's Disease: Several preliminary studies have shown that higher caffeine intake can reduce one's risk for developing Parkinson's Disease. In fact, caffeine might help improve tremors and motor skills in people who already have the disease. However, the benefits could lessen as a person develops a tolerance to caffeine.
Physical Performance: Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective. Caffeine might help with the burning of fat for energy after exhausting the carbohydrates stored in the muscles. Caffeine also helps reduce the feeling of muscle pain and tiredness, so one feels better while exercising.
4 Health Risks of Caffeine Consumption
Complex Tasks: Caffeine can worsen performance on complicated tasks, and with caffeine usage over time, the mental boost one gains from caffeine is reduced.
Fertility and Pregnancy: The March of Dimes recommends that women who are pregnant or trying to get pregnant consume no more than 200 milligrams of caffeine per day due to possible adverse effects on fertility, miscarriage and fetal growth.
Fibrocystic Breast Disease: While it does not cause this condition, caffeine can aggravate the symptoms in some women who already have the disease.
Sleep: Consumed later in the day, caffeine can interfere with the onset of sleep and especially rapid eye movement (REM) sleep. Most people report difficulty falling asleep when consuming caffeine within six hours before going to bed. Your sensitivity will vary based on how quickly your body metabolizes caffeine, the amount you ingest and your regular consumption amount.
6 Things Caffeine Has NO Affect On
Cancer: Current research does not show a link between caffeine intake and cancer in humans.
Dehydration: Caffeine is a mild diuretic that can increase the frequency of urination. However, the fluid you consume in the caffeinated beverage tends to offset the fluid loss when you urinate. Studies have shown that caffeinated beverages do not cause dehydration.
Heart Disease or High Blood Pressure: Caffeine has not been shown to increase the risk for cardiac arrhythmias, coronary heart disease, stroke or the development of chronic hypertension. It has not been shown to increase cholesterol levels or alter lipid profile.
Osteoporosis: Caffeine has not been shown to be a risk factor in the development of osteoporosis, especially in adults with adequate daily calcium intake. It does not alter calcium absorption or excretion significantly.
Reduced Intoxication: When intoxicated from too much alcohol intake, caffeine does not "sober you up" faster.
Weight Loss: Because caffeine is a stimulant, it does speed up metabolism, but the effect is only minimal and very short term. Clinical research does not show a significant weight loss with the use of caffeine-containing supplements. Therefore, save your money and leave those supplements (which can contain up to 300 mg of caffeine per dose) on the store shelf.
source: sparkpeople.com
Alina- Admin
- Posts : 999
Points : 1107
Join date : 2014-06-20
Re: Tips: Eating healthy
12 Foods to Eat for a Healthier Heart
Salmon and Other Fatty Fish
These coldwater fish are one of the richest sources of heart-healthy omega-3 fatty acids. Omega-3 fats can decrease your risk of arrhythmias, reduce your triglyceride levels, decrease blood pressure and slow the formation of plaque in your blood vessels. Enjoy at least two servings of fish weekly, preferably fatty fish like salmon, tuna, mackerel, herring, sardines, and lake trout.
Serving Tip: Grill salmon and glaze lightly with your favorite BBQ sauce during the last 5 minutes of cooking.
Flaxseed
These tiny seeds are packed with omega-3 fatty acids, too, as well as fiber and phytoestrogens called lignans—all which can benefit your heart. Make sure you use ground flaxseed and store the package in your refrigerator to prevent those healthy fats from going bad. A little goes a long way and you only need about 1-2 teaspoons daily.
Serving Tip: Sprinkle ground flaxseed on hot breakfast cereal, add it to smoothies, or mix it into casseroles and meatloaf.
Oats
The soluble fiber found in oats is especially good at binding with cholesterol and reducing its absorption in your body. It therefore helps to lower your total cholesterol and LDL "bad" cholesterol. Soluble fiber is also found in beans, barley, lentils, apples, citrus fruit and squash.
Serving Tip: To beat the morning rush, try Crockpot oatmeal! And if your oatmeal is starting to feel a little bland, try one of these 20 stir-in ideas to revitalize your breakfast!
Beans
This "musical fruit" is magical for your heart thanks to its soluble fiber content. A 1/2-cup serving contains 6-7 grams of total fiber (1-3 grams of which is soluble fiber). One USDA Agricultural Research study found that consuming just 1/2 cup of beans daily could help lower total cholesterol and LDL "bad" cholesterol in healthy people and individuals with an increased risk of heart disease. So enjoy 3-5 servings each week.
Serving Tip: No time to cook up a batch, don’t worry. Use your favorite canned variety, just drain and rinse for 1 minute under tap water to remove up to 40% of the sodium. Then add them to your favorite soup or casserole; or top of your lunch-time salad.
Nuts
Go nuts! Almonds, cashews, hazelnuts, macadamia nuts, pecans, walnuts--all nuts contain heart-healthy monounsaturated fats, which can help reduce your unhealthy LDL cholesterol level. Nuts have also been shown to promote the feeling of fullness when trying to lose weight. However, portion size is the key. Enjoy a 1-ounce portion (a small handful about the size of a golf ball) 3-5 times a week.
Serving Tip: Choose unsalted nuts whenever possible. Sprinkle chopped nuts on top of your yogurt, breakfast cereal or salad, or coat baked fish or chicken with a layer of coarsely ground nuts.
Soy
Soy protein has been shown to be effective in decreasing the risk of coronary heart disease by lowering blood cholesterol levels. Enjoy up to 2 servings daily to obtain the recommended 25 grams of soy protein from soymilk, tofu, edamame, roasted soy nuts or tempeh.
Serving Tip: There are so many ways to enjoy soy, there everyone is bound to find a soy food he or she finds delicious! Tofu doesn't have to be scary, either.
Dark Leafy Greens
Spinach, kale, collard greens, Swiss chard, bok choy and other dark, leafy greens are filled with the antioxidant lutein. Preliminary research indicates this carotenoid may protect against plaque buildup and prevent clogging of the arteries. Plus, these leafy greens also provide the body with fiber, folate, potassium and calcium, which all promote heart health.
Serving Tip: Go green! Try a green smoothie for breakfast or afternoon snack.
Green Tea
Research indicates that green tea may help to reduce LDL "bad" cholesterol, triglycerides and total cholesterol levels, while increasing your HDL "good" cholesterol. The catechins found in tea appear to hamper the body’s inflammatory response as well. Can you say, tea time? Enjoy up to 4-5 cups daily.
Serving Tip: To receive the benefit of green tea, brew your own. Bottled varieties contain very little antioxidants.
Dark Chocolate
Next time you need a chocolate fix, reach for dark chocolate that contains at least 70% cocoa. Researchers have discovered that the flavonoids in cocoa may help to thin your blood and benefit your cardiovascular health, as well as reduce inflammation. As always, moderation is the key. Enjoy about 3/4 ounce of dark chocolate, 3 times a week and balance your intake to avoid excess calories and weight gain.
Serving Tip: Mix up a batch of trail mix using a whole grain cereal, raisins, nuts and dark chocolate chips. Portion it into small containers for a convenient and inexpensive snack on the go!
Tomatoes
Considerable evidence suggests that lycopene, the bright-red carotenoid found in red foods (tomatoes, carrots, watermelons, red grapefruits, and papayas), may play an active role in the prevention of cardiovascular disease. Tomatoes and tomato products, including ketchup, tomato juice, and tomato sauce are the richest sources of lycopene; these concentrated tomato products also provide vitamin C, vitamin A, and potassium, all of which benefit the heart.
Low-Fat Dairy Products
Numerous studies are showing that dairy products, when consumed appropriately, can benefit the heart. It appears that dairy products and fermented dairy products like yogurt can help lower blood pressure and improve your lipid profile. But the key is to select varieties that are lower in saturated fat: skim or 1% milk, nonfat yogurt, and low-fat cheeses. These foods are packed with calcium, protein and much-needed vitamin D. Aim for 2-3 servings daily.
Serving Tip: Whip up a delicious smoothie using 6 oz of nonfat yogurt, 3/4 cup skim milk, 10 frozen strawberries, and 1 banana. Enjoy for breakfast or as a snack. Leftovers can be frozen into pops for a great frozen treat!
Olive Oil
It’s a common misconception that all fat is bad for your heart. In fact, the monounsaturated fats found in olive oil and olives can help your heart by lowering your bad cholesterol level. Still, keep your total fat intake to 25-35% of your calories each day.
Serving Tip: Sauté those colorful vegetables in 1 teaspoon of olive oil OR mix up your favorite salad dressing using olive oil and a flavored vinegar.
source: sparkpeople.com
Salmon and Other Fatty Fish
These coldwater fish are one of the richest sources of heart-healthy omega-3 fatty acids. Omega-3 fats can decrease your risk of arrhythmias, reduce your triglyceride levels, decrease blood pressure and slow the formation of plaque in your blood vessels. Enjoy at least two servings of fish weekly, preferably fatty fish like salmon, tuna, mackerel, herring, sardines, and lake trout.
Serving Tip: Grill salmon and glaze lightly with your favorite BBQ sauce during the last 5 minutes of cooking.
Flaxseed
These tiny seeds are packed with omega-3 fatty acids, too, as well as fiber and phytoestrogens called lignans—all which can benefit your heart. Make sure you use ground flaxseed and store the package in your refrigerator to prevent those healthy fats from going bad. A little goes a long way and you only need about 1-2 teaspoons daily.
Serving Tip: Sprinkle ground flaxseed on hot breakfast cereal, add it to smoothies, or mix it into casseroles and meatloaf.
Oats
The soluble fiber found in oats is especially good at binding with cholesterol and reducing its absorption in your body. It therefore helps to lower your total cholesterol and LDL "bad" cholesterol. Soluble fiber is also found in beans, barley, lentils, apples, citrus fruit and squash.
Serving Tip: To beat the morning rush, try Crockpot oatmeal! And if your oatmeal is starting to feel a little bland, try one of these 20 stir-in ideas to revitalize your breakfast!
Beans
This "musical fruit" is magical for your heart thanks to its soluble fiber content. A 1/2-cup serving contains 6-7 grams of total fiber (1-3 grams of which is soluble fiber). One USDA Agricultural Research study found that consuming just 1/2 cup of beans daily could help lower total cholesterol and LDL "bad" cholesterol in healthy people and individuals with an increased risk of heart disease. So enjoy 3-5 servings each week.
Serving Tip: No time to cook up a batch, don’t worry. Use your favorite canned variety, just drain and rinse for 1 minute under tap water to remove up to 40% of the sodium. Then add them to your favorite soup or casserole; or top of your lunch-time salad.
Nuts
Go nuts! Almonds, cashews, hazelnuts, macadamia nuts, pecans, walnuts--all nuts contain heart-healthy monounsaturated fats, which can help reduce your unhealthy LDL cholesterol level. Nuts have also been shown to promote the feeling of fullness when trying to lose weight. However, portion size is the key. Enjoy a 1-ounce portion (a small handful about the size of a golf ball) 3-5 times a week.
Serving Tip: Choose unsalted nuts whenever possible. Sprinkle chopped nuts on top of your yogurt, breakfast cereal or salad, or coat baked fish or chicken with a layer of coarsely ground nuts.
Soy
Soy protein has been shown to be effective in decreasing the risk of coronary heart disease by lowering blood cholesterol levels. Enjoy up to 2 servings daily to obtain the recommended 25 grams of soy protein from soymilk, tofu, edamame, roasted soy nuts or tempeh.
Serving Tip: There are so many ways to enjoy soy, there everyone is bound to find a soy food he or she finds delicious! Tofu doesn't have to be scary, either.
Dark Leafy Greens
Spinach, kale, collard greens, Swiss chard, bok choy and other dark, leafy greens are filled with the antioxidant lutein. Preliminary research indicates this carotenoid may protect against plaque buildup and prevent clogging of the arteries. Plus, these leafy greens also provide the body with fiber, folate, potassium and calcium, which all promote heart health.
Serving Tip: Go green! Try a green smoothie for breakfast or afternoon snack.
Green Tea
Research indicates that green tea may help to reduce LDL "bad" cholesterol, triglycerides and total cholesterol levels, while increasing your HDL "good" cholesterol. The catechins found in tea appear to hamper the body’s inflammatory response as well. Can you say, tea time? Enjoy up to 4-5 cups daily.
Serving Tip: To receive the benefit of green tea, brew your own. Bottled varieties contain very little antioxidants.
Dark Chocolate
Next time you need a chocolate fix, reach for dark chocolate that contains at least 70% cocoa. Researchers have discovered that the flavonoids in cocoa may help to thin your blood and benefit your cardiovascular health, as well as reduce inflammation. As always, moderation is the key. Enjoy about 3/4 ounce of dark chocolate, 3 times a week and balance your intake to avoid excess calories and weight gain.
Serving Tip: Mix up a batch of trail mix using a whole grain cereal, raisins, nuts and dark chocolate chips. Portion it into small containers for a convenient and inexpensive snack on the go!
Tomatoes
Considerable evidence suggests that lycopene, the bright-red carotenoid found in red foods (tomatoes, carrots, watermelons, red grapefruits, and papayas), may play an active role in the prevention of cardiovascular disease. Tomatoes and tomato products, including ketchup, tomato juice, and tomato sauce are the richest sources of lycopene; these concentrated tomato products also provide vitamin C, vitamin A, and potassium, all of which benefit the heart.
Low-Fat Dairy Products
Numerous studies are showing that dairy products, when consumed appropriately, can benefit the heart. It appears that dairy products and fermented dairy products like yogurt can help lower blood pressure and improve your lipid profile. But the key is to select varieties that are lower in saturated fat: skim or 1% milk, nonfat yogurt, and low-fat cheeses. These foods are packed with calcium, protein and much-needed vitamin D. Aim for 2-3 servings daily.
Serving Tip: Whip up a delicious smoothie using 6 oz of nonfat yogurt, 3/4 cup skim milk, 10 frozen strawberries, and 1 banana. Enjoy for breakfast or as a snack. Leftovers can be frozen into pops for a great frozen treat!
Olive Oil
It’s a common misconception that all fat is bad for your heart. In fact, the monounsaturated fats found in olive oil and olives can help your heart by lowering your bad cholesterol level. Still, keep your total fat intake to 25-35% of your calories each day.
Serving Tip: Sauté those colorful vegetables in 1 teaspoon of olive oil OR mix up your favorite salad dressing using olive oil and a flavored vinegar.
source: sparkpeople.com
Alina- Admin
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Re: Tips: Eating healthy
Insomnia
There are many factors that can cause sleep problems, and even more potential solutions. The steps you take to improve your sleeping patterns will be individual, based on the cause of your insomnia and the treatment plan laid out by your health care provider. In addition to the many lifestyle changes that can help you sleep better, the following nutrition tips may also help improve the quality and quantity of your shut-eye:
Stop eating at least two to three hours before your regular bedtime. If your body is trying to digest food, you won't be able to fully relax, fall asleep or stay asleep.
Avoid alcohol before bedtime. Alcohol may help you to fall asleep quickly, but it can disrupt your normal sleep patterns and leave you feeling un-rested the next morning.
Avoid caffeinated drinks and foods during the afternoon and evening. Caffeine is a stimulant found in coffee, tea, soda, and chocolate that can delay your sleep or cause you to wake up during the night. You may want to eliminate caffeine entirely and see if your sleep improves.
Limit your consumption of liquids in the evening to decrease the urge to go to the bathroom during the night.
Limit your intake of fried and fatty foods, refined carbohydrates (such as white rice, breads, pasta, and sugars), and spicy foods (which can cause heartburn)--especially before bedtime. These foods can interfere with your ability to get a good night's sleep.
Enjoy a light snack approximately two hours before bedtime. A healthy snack can help take the edge off of your hunger and help you sleep through the night. Your snack should contain mostly carbohydrates and a small amount of protein. This combination may help increase the availability of tryptophan (an amino acid that helps induce sleep) to your brain. A few nighttime snack ideas include: a small bowl of oatmeal, cereal with low-fat milk, half a bagel with peanut butter, and a sliced apple with an ounce of cheese.
There are many factors that can cause sleep problems, and even more potential solutions. The steps you take to improve your sleeping patterns will be individual, based on the cause of your insomnia and the treatment plan laid out by your health care provider. In addition to the many lifestyle changes that can help you sleep better, the following nutrition tips may also help improve the quality and quantity of your shut-eye:
Stop eating at least two to three hours before your regular bedtime. If your body is trying to digest food, you won't be able to fully relax, fall asleep or stay asleep.
Avoid alcohol before bedtime. Alcohol may help you to fall asleep quickly, but it can disrupt your normal sleep patterns and leave you feeling un-rested the next morning.
Avoid caffeinated drinks and foods during the afternoon and evening. Caffeine is a stimulant found in coffee, tea, soda, and chocolate that can delay your sleep or cause you to wake up during the night. You may want to eliminate caffeine entirely and see if your sleep improves.
Limit your consumption of liquids in the evening to decrease the urge to go to the bathroom during the night.
Limit your intake of fried and fatty foods, refined carbohydrates (such as white rice, breads, pasta, and sugars), and spicy foods (which can cause heartburn)--especially before bedtime. These foods can interfere with your ability to get a good night's sleep.
Enjoy a light snack approximately two hours before bedtime. A healthy snack can help take the edge off of your hunger and help you sleep through the night. Your snack should contain mostly carbohydrates and a small amount of protein. This combination may help increase the availability of tryptophan (an amino acid that helps induce sleep) to your brain. A few nighttime snack ideas include: a small bowl of oatmeal, cereal with low-fat milk, half a bagel with peanut butter, and a sliced apple with an ounce of cheese.
Alina- Admin
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Re: Tips: Eating healthy
22 Powerful Reasons to Eat Bananas
If you think bananas are just for monkeys, think again.
1 Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.
2 Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
3 Protect against muscle cramps during workouts and nighttime leg cramps by eating a banana.
4 Counteract calcium loss during urination and build strong bones by supplementing with a banana.
5 Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
6 Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
7 Strengthen your blood and relieve anemia with the added iron from bananas.
High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
Eating Bananas Aids Digestion
8 Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.
9 Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
10 Constipated? High fiber in bananas can help normalize bowel motility.
Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhoea.
11 Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD.
12 Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.
Natural Cures From A Simple Banana
13 Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.
14 Bananas make you smarter and help with learning by making you more alert. Eat a banana before an exam to benefit from the high levels of potassium.
15 Bananas are high in antioxidants, providing free radicals and protection from chronic disease.
16 Eating a banana between meals helps stabilize blood sugar and reduce nausea from morning sickness.
17 Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.
18 Control blood sugar and avoid binging between meals by eating a banana.
Eating a banana can lower the body temperature and cool you during a fever or on a hot day.
19 The natural mood-enhancer tryptophan, helps to relieve Seasonal Affective Disorder (SAD).
20 Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and magnesium to speed recovery from the effects of withdrawal.
21 Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.
22 Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine.
If you think bananas are just for monkeys, think again.
1 Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.
2 Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
3 Protect against muscle cramps during workouts and nighttime leg cramps by eating a banana.
4 Counteract calcium loss during urination and build strong bones by supplementing with a banana.
5 Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
6 Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
7 Strengthen your blood and relieve anemia with the added iron from bananas.
High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
Eating Bananas Aids Digestion
8 Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.
9 Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
10 Constipated? High fiber in bananas can help normalize bowel motility.
Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhoea.
11 Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD.
12 Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.
Natural Cures From A Simple Banana
13 Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.
14 Bananas make you smarter and help with learning by making you more alert. Eat a banana before an exam to benefit from the high levels of potassium.
15 Bananas are high in antioxidants, providing free radicals and protection from chronic disease.
16 Eating a banana between meals helps stabilize blood sugar and reduce nausea from morning sickness.
17 Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.
18 Control blood sugar and avoid binging between meals by eating a banana.
Eating a banana can lower the body temperature and cool you during a fever or on a hot day.
19 The natural mood-enhancer tryptophan, helps to relieve Seasonal Affective Disorder (SAD).
20 Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and magnesium to speed recovery from the effects of withdrawal.
21 Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.
22 Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine.
Alina- Admin
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Re: Tips: Eating healthy
Today I will buy some bananas!
LuisaBradusca- Admin
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Age : 36
Re: Tips: Eating healthy
TIPS TO LOSE WEIGHT
1. Write it down
Studies have shown that simply writing down your workouts will help keep you in the gym longer and keep you progressing.
2. Workout with a buddy
Working out with a partner increases motivation and who doesn't like to talk to someone while they are having an endorphin rush?
3. Plan your meals out every Sunday
It will help keep you on track and spend less money.
4. Progressive overload
Progressive overload is extremely important for fat burn and muscle gain.
5. Eat 6 times a day
Eating more often boosts your metabolism throughout the day.
1. Write it down
Studies have shown that simply writing down your workouts will help keep you in the gym longer and keep you progressing.
2. Workout with a buddy
Working out with a partner increases motivation and who doesn't like to talk to someone while they are having an endorphin rush?
3. Plan your meals out every Sunday
It will help keep you on track and spend less money.
4. Progressive overload
Progressive overload is extremely important for fat burn and muscle gain.
5. Eat 6 times a day
Eating more often boosts your metabolism throughout the day.
Alina- Admin
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Re: Tips: Eating healthy
Amazing...lemon is really healthy
LuisaBradusca- Admin
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Re: Tips: Eating healthy
10 Reasons to Eat More Carrots
Carrots are more than a tasty addition to almost any dish. They are also good for your body’s overall health, especially that of the skin, eyes, digestive system and teeth!
So if the sweet flavor isn’t enough, enjoy these 10 reasons to eat more carrots:
1. Beta carotene: Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin.
2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion. Eating carrots regularly may help prevent gastric ulcers and other digestive disorders.
3. Alkaline elements: Carrots are rich in alkaline elements, which purify and revitalize the blood while balancing the acid/alkaline ratio of the body.
4. Potassium: Carrots are a good source of potassium, which can help maintain healthy sodium levels in the body, thereby helping to reduce elevated blood pressure levels.
5. Dental Health: Carrots kill harmful germs in the mouth and help prevent tooth decay.
6. Wounds: Raw or grated carrots can be used to help heal wounds, cuts and inflammation.
7. Phytonutrients: Among the many beneficial phytochemicals that carrots contain is a phytonutrient called falcarinol, which may reduce the risk of colon cancer and help promote overall colon health.
8. Carotenoids: Carrots are rich in carotenoids, which our bodies can use to help regulate blood sugar.
9. Fiber: Carrots are high in soluble fiber, which may reduce cholesterol by binding the LDL form (the kind we don’t want) and increasing the HDL form (the kind our body needs) to help reduce blood clots and prevent heart disease.
10. Eyes, hair, nails and more! The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells!
Carrots are more than a tasty addition to almost any dish. They are also good for your body’s overall health, especially that of the skin, eyes, digestive system and teeth!
So if the sweet flavor isn’t enough, enjoy these 10 reasons to eat more carrots:
1. Beta carotene: Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin.
2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion. Eating carrots regularly may help prevent gastric ulcers and other digestive disorders.
3. Alkaline elements: Carrots are rich in alkaline elements, which purify and revitalize the blood while balancing the acid/alkaline ratio of the body.
4. Potassium: Carrots are a good source of potassium, which can help maintain healthy sodium levels in the body, thereby helping to reduce elevated blood pressure levels.
5. Dental Health: Carrots kill harmful germs in the mouth and help prevent tooth decay.
6. Wounds: Raw or grated carrots can be used to help heal wounds, cuts and inflammation.
7. Phytonutrients: Among the many beneficial phytochemicals that carrots contain is a phytonutrient called falcarinol, which may reduce the risk of colon cancer and help promote overall colon health.
8. Carotenoids: Carrots are rich in carotenoids, which our bodies can use to help regulate blood sugar.
9. Fiber: Carrots are high in soluble fiber, which may reduce cholesterol by binding the LDL form (the kind we don’t want) and increasing the HDL form (the kind our body needs) to help reduce blood clots and prevent heart disease.
10. Eyes, hair, nails and more! The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells!
LuisaBradusca- Admin
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Re: Tips: Eating healthy
Few Ways to Eat Better On the Go
1. Pair a handful of raw almonds with a piece of fruit for a snack that's rich in fiber and healthy fats.
2. Throw a Health Bar in your briefcase or gym bag and experience a delicious way to boost your daily fiber intake.
3. Make your own trail mix by combining your favorite whole-grain cereal with a sprinkling of nuts, seeds and dried fruit in a plastic baggie.
4. In a small container or jar, make a parfait with low-fat yogurt, granola and fresh berries.
5. Pair whole-grain crackers with an ounce of your favorite cheese.
6. Spoon a few tablespoons of peanut butter or hummus into the bottom of a jar with a lid. Slice up some celery sticks and put them in the jar. Screw on the lid to grab and go!
7. Blend up a fruit smoothie with frozen fruit, milk and a handful of spinach. Take it with you in a to-go cup.
8. Melt a slice of low-fat cheese inside a folded mini whole-grain tortilla.
9. Top a batch of air-popped popcorn with your favorite seasoning and seal it in a plastic baggie.
10. Make half a turkey sandwich on whole-wheat bread for a double whammy of fiber and protein.
11. Bake your own healthy veggie chips and transport them in a plastic baggie or container.
12. Mix ranch seasoning with Greek yogurt to make a protein-packed veggie dip.
13. Wrap a low-fat string cheese with deli turkey slices to satisfy a savory craving.
14. Take a plastic baggie of raw veggies and whole-wheat pita chips to dunk in hummus.
15. Roast a batch of veggies and pack in a container. Drizzle with dressing or sauce of your choice.
16. Slice a hard-boiled egg to eat with whole-grain crackers.
17. Top two rice cakes with your favorite nut butter. Place banana slices in between the two rice cakes to make a sandwich.
18. Pair beef jerky with a piece of fruit for a sweet and salty snack.
19. Top a few multi-grain crackers with canned tuna and pickle slices.
1. Pair a handful of raw almonds with a piece of fruit for a snack that's rich in fiber and healthy fats.
2. Throw a Health Bar in your briefcase or gym bag and experience a delicious way to boost your daily fiber intake.
3. Make your own trail mix by combining your favorite whole-grain cereal with a sprinkling of nuts, seeds and dried fruit in a plastic baggie.
4. In a small container or jar, make a parfait with low-fat yogurt, granola and fresh berries.
5. Pair whole-grain crackers with an ounce of your favorite cheese.
6. Spoon a few tablespoons of peanut butter or hummus into the bottom of a jar with a lid. Slice up some celery sticks and put them in the jar. Screw on the lid to grab and go!
7. Blend up a fruit smoothie with frozen fruit, milk and a handful of spinach. Take it with you in a to-go cup.
8. Melt a slice of low-fat cheese inside a folded mini whole-grain tortilla.
9. Top a batch of air-popped popcorn with your favorite seasoning and seal it in a plastic baggie.
10. Make half a turkey sandwich on whole-wheat bread for a double whammy of fiber and protein.
11. Bake your own healthy veggie chips and transport them in a plastic baggie or container.
12. Mix ranch seasoning with Greek yogurt to make a protein-packed veggie dip.
13. Wrap a low-fat string cheese with deli turkey slices to satisfy a savory craving.
14. Take a plastic baggie of raw veggies and whole-wheat pita chips to dunk in hummus.
15. Roast a batch of veggies and pack in a container. Drizzle with dressing or sauce of your choice.
16. Slice a hard-boiled egg to eat with whole-grain crackers.
17. Top two rice cakes with your favorite nut butter. Place banana slices in between the two rice cakes to make a sandwich.
18. Pair beef jerky with a piece of fruit for a sweet and salty snack.
19. Top a few multi-grain crackers with canned tuna and pickle slices.
Alina- Admin
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Re: Tips: Eating healthy
How Much Sugar You're Really Eating
http://www.sparkpeople.com/resource/videos-detail.asp?video=4
http://www.sparkpeople.com/resource/videos-detail.asp?video=4
Alina- Admin
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Re: Tips: Eating healthy
Top 10 Evidence-Based Health Benefits of Green Tea
1. Green Tea Contains Various Bioactive Compounds That Can Improve Health
2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter
3. Green Tea Increases Fat Burning and Improves Physical Performance
4. Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer
5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s
6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection
7. Green Tea May Lower Your Risk of Type II Diabetes
8. Green Tea May Reduce Your Risk of Cardiovascular Disease
9. Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese
10. Green Tea May Decrease Your Risk of Dying and Help You Live Longer
LuisaBradusca- Admin
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Re: Tips: Eating healthy
Tomorrow I will have a green tea
Alina- Admin
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Re: Tips: Eating healthy
Wow..interesting!
LuisaBradusca- Admin
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Re: Tips: Eating healthy
13 Health Benefits of Oranges
1. Helps Prevent Cancer
Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.
2. Prevents Kidney Diseases
Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.
Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.
3. Reduces Risk of Liver Cancer
According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.
4. Lowers Cholesterol
Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.
5. Boosts Heart Health
Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
6. Lowers Risk of Disease
Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.
7. Fights Against Viral Infections
Studies show that the abundance of polyphenols in oranges protects against viral infections.
8. Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.
9. Helps Create Good Vision
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.
10. Regulates High Blood Pressure
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.
11. Protects Skin
Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.
12. Oranges Alkalize the Body
Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.
13. Provides Smart Carbs:
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.
Next page: Orange nutrition, interesting facts and recipes.
1. Helps Prevent Cancer
Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.
2. Prevents Kidney Diseases
Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.
Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.
3. Reduces Risk of Liver Cancer
According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.
4. Lowers Cholesterol
Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.
5. Boosts Heart Health
Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
6. Lowers Risk of Disease
Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.
7. Fights Against Viral Infections
Studies show that the abundance of polyphenols in oranges protects against viral infections.
8. Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.
9. Helps Create Good Vision
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.
10. Regulates High Blood Pressure
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.
11. Protects Skin
Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.
12. Oranges Alkalize the Body
Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.
13. Provides Smart Carbs:
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.
Next page: Orange nutrition, interesting facts and recipes.
LuisaBradusca- Admin
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Re: Tips: Eating healthy
Yesterday I eat 2 oranges
Alina- Admin
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Re: Tips: Eating healthy
Suuuper!
LuisaBradusca- Admin
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Re: Tips: Eating healthy
Benefits of drinking water include:
Helps digest food
Lowers Blood pressure
Reduces Constipation
Lessens Asthma
Eases Depression
Metabolizes fat
Supports healthy hair and nails
Carries more blood and oxygen to your face
Eases irritability
Regulates body temperature so you don't get too cold or too hot
Suppresses appetite
Prevents water retention
Reduces stress
There are so many aches and pains that most people attribute to being old, sick or tired that are probably just a case of dehydration. Even a lack of concentration and focus can be attributed to a lack of water. It only makes sense, considering our brains are made up of 90% water. Those nagging headaches we often get, that most people shrug off as part of life, can also just be a case of dehydration. What about those painful joints that we complain about? Water works as a lubricant: When we're hydrated, the two opposing surfaces (for example, the femur and the tibia at the knee) will glide freely, causing less pain.
Alina- Admin
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Re: Tips: Eating healthy
While reading this, I was looking also to my glass of water and thinking: I must drink a lot of this each day
Thank you for the info
Thank you for the info
LuisaBradusca- Admin
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Age : 36
Re: Tips: Eating healthy
- Be sure to eat. It’s easy to slog through a day of meetings, e-mails, and phone calls to discover at 4 p.m. that you haven’t eaten since breakfast. But, your body needs energy to get you through the day. Make it a priority to have a healthy and tasty meal—along with 1-2 healthy snacks. It is not a sin to opt for such shortcuts as microwave meals, as long as you read labels to avoid items with excess calories and sodium.
- Compensate, compensate. Get physical to compensate for your sedentary workday. Join a gym, take an early morning run, or find time for fitness fun with your family. Buy one or two pieces of home exercise equipment that will allow you to exercise no matter what the weather.
- Rework your network. Chances are, your friends and co-workers need help with their love handles just as much as you do. So, try some new activities that don’t revolve around food. Organize a bi-weekly volleyball game, walk during lunch, or play a quick round of mini-golf after work.
- Bring your buddies on board. While you’re coaxing co-workers to modify those after-work habits, see if you can’t involve them in a friendly get-fit challenge during work hours. By sharing healthy potluck lunches, exchanging recipes, and providing moral support, you’ll find that getting in shape can be a team-building triumph. (You might even check with Human Resources or management to see if you can involve them in a fun or meaningful way—since healthy employees save $$$.)
- Don’t eat due to boredom. Blacklist the office vending machine by stashing strategic healthy snacks (apples and almond butter, low-cal energy bars, nuts, or hummus and pita bread) that will give you a lift without adding to your waistline. If you know that occasionally you’ll fall—and most of us do—pick out ahead of time the items you can live with so that your dip doesn’t become a dive. Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.
- Vary your routine. We all have them— those daily social rituals, like heading upstairs to the cafeteria for a mid-morning latte and muffin. You can still have those items…but make it sometimes, not all times. If you want to change your life in big ways, try some small changes, like substituting a yogurt and black coffee with skim milk half the time. You’ll save about 470 calories (660 vs. 160)! (And you’re taking the stairs up to the cafeteria, right?)
- Lose the technology. Modern advances are great, but do you control them or do they control you? As much as possible, take advantage of opportunities throughout the day to get up and move! Deliver that memo in person, sit on a stability ball at your desk to improve your posture, park at the far end of the parking lot for a brisk walk to your building. You’ll be surprised how quickly minor changes can improve your energy level and help you get fit.
- Choose wisely. Whether you normally go out for lunch or eat in the cafeteria, try to make your meal choices conscious ones. Learn how to eat out wisely, and remember how much better you feel come mid-afternoon when you eat healthy. If you find that your cafeteria or workplace doesn't offer healthy choices, check with the person who’s in charge of food service—you may be the person who tips the balance to get better options!
Alina- Admin
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