diet – Choose Wellness

What’s a Flexitarian?

July 2, 2021 by Cara, posted in Articles

Article sponsored by Clearly by Best Choice

The term flexitarian has been circulating around in our vocabulary in recent years. It comes from combining the words flexible and vegetarian. Signifying that people who follow these meal planning principles have a more relaxed plant based diet compared to other vegans and vegetarians. In 2012, flexitarian was listed in the mainstream dictionary and recognized as part of the American dialect. Common reasons for choosing a semi-vegetarian diet are typically weight management and health consciousness.

Flexitarians consume a plant based diet, primarily focusing on getting six or more serving of fruit and veggies each day. Fish or red meat might be consumed once or twice a week. There is no set of regulations on how frequently flexitarians eat animal protein which is the essence of the flexible part of this plant based meal planning. Studies show there has been an increase in demand for vegan and vegetarian products. There has also been a rise in health conscious eating leading people to opt for a flexitarian lifestyle. Plant based eating is a valuable part of many healthy diets and it’s worth considering if you are making dietary adjustments.

Healthy Holiday Alternatives

November 20, 2020November 20, 2020 by Lisa, posted in Articles

The holidays are a time to enjoy food, friends and family (even if it is over Zoom this year). With the many yummy treats this time of the year, it is no wonder most people gain a few pounds over these holiday months. One way to save some calories is to use recipe alterations to cut down on extra fat and sugar. Remember to balance your food intake and energy output; adding in exercise, like a family walk after dinner, will help keep the extra pounds away.

Here are some healthy holiday alternatives to try this holiday season:

Choose the white meat over dark meat for a leaner healthier option.
Use low-fat gravy.
Make homemade sides instead of store bought or boxed sides.
Swap the sour cream in your dishes with Greek yogurt. Many holiday dishes have sour cream—mashed potatoes, casseroles and sauces. These can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. Greek yogurt will also add some protein to the dish.
Make sure to snack on fruits and vegetables rather than candies and desserts.
Eat a meal before the party so you do not over indulge during the party.
Enjoy your favorite holiday foods in moderation.
Mashed potatoes- just know that a cup of mashed potatoes, before butter and gravy, racks up more than 200 calories. Cut calories and empty carbs by making mashed cauliflower instead. They offer same texture and similar flavor, plus vitamin C.
Sparkling water- Cocktails are usually offered at holiday parties and meals. Try replacing a sugary mixer with sparkling water flavored with fresh grated ginger, mint or fruit. These options can save you about 30 grams of sugar per serving. Don’t forget to drink water in between cocktails.
Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce or prune puree. Ripe mashed bananas and avocados are also excellent butter replacers. Bananas add nutrients like potassium, fiber, and vitamin B6. Avocado puree has the creaminess and subtle flavor that works well to the texture of fudge brownies and dark chocolate flavorings. Use 1 cup of mashed bananas or avocado puree per cup of butter.
Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla extract or almond flavoring to add sweetness.
Chocolate cake makes a great choice to sneak in pureed veggies like beets, pumpkin and spinach!
Whole wheat flour for white flour. In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. For every cup of white flour, substitute 7/8 cup of whole-wheat. If buying rolls or bread, look for 100% whole wheat.
Two egg whites for one whole egg. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keep one to two yolks for their rich vitamins A, E, D, and K content, but consider swapping out the rest.

It’s National Wellness Month!

August 3, 2020 by Cara, posted in Articles

Wellness is a term that can encompass things such as mediation, exercise, making time for friends and family, or just your general lifestyle. Whether you are just starting your wellness journey, or you are trying to refine some aspects, everyone can improve parts of their life to live a healthier and more fulfilling life. One important aspect of wellness is nutrition; the things you eat today will not only affect your overall life now but also help improve your quality of life in the future. Here are some key features of a healthy diet.

Eat a variety of fruits and vegetables: set a goal to include at least one fruit or vegetable into each meal and snack.
Remember to eat high fiber foods: high fiber foods are whole grains, many fruits and vegetables, beans and split peas.
Limit the number of sugary beverages and foods: exchange sodas, sweet tea and other high calorie drinks for water, unsweet tea, and low calories drinks.
Go for the whole grain options: whole grain options include cereals, pasta, bread, brown rice, oatmeal and popcorn.
Make sure you are getting enough calcium and vitamin D.
Drink alcohol in moderation.
Slow down while eating, the faster you eat the more calories you tend to consume.
Make sure you are consuming enough water.
Remember to exercise- start with small changes, like taking the stairs, park your car at the end of the parking lot, take a daily walk or do simple exercises during commercials while watching TV (try sit ups, jumping jacks or lunges).

A consistent, healthy diet rarely happens overnight so try to incorporate small changes at a time and continue to add them to achieve an overall healthier lifestyle. Wellness is about making yourself feel the absolute best and by improving your diet, you will begin to feel better. It can help reduce chronic disease risk for your future.

Add Some Spring to Your Nutrition!

May 21, 2020 by Cara, posted in Articles

Sponsored by Libby’s®

People are always asking questions about the latest nutrition trends and if they should try them. Nutrition is individualized and what might work for your friend or colleague might not always be best for you. If you are curious and want to try something new, we recommend consulting with a Registered Dietitian before starting any nutrition program. This will make sure you are better informed with all the science-based evidence and facts before you make any drastic changes. If the research supports the trend and your RD give the thumb up, then it is okay to give it a try and see if it works for you.

With the start of a new season, everyone can always use a refresher of everyday nutrition tips. Take advantage of the spring time as with a spring cleaning of your eating habits to start anew, and add some “spring” to you diet! Below are several RD tips that are easy to follow and incorporate in your everyday lifestyle.

Go for water! Swap out a sugary beverage for water and stay hydrated, especially as the weather warms up. Drinking water has many benefits such as keeping your joints lubricated and promoting healthy skin.

Pack a snack. Plan ahead and always have a snack on hand that you know enjoy, is easily portable, and provides nutrition. This way you are not tempted to reach for less nutritious options. One great option: Libby’s® Vegetable Cups!

Add yogurt to your diet. Try Greek yogurt for added protein and live probiotics to help aid digestion. It can be enjoyed for breakfast, as a snack, or even as a cooking substitution for sour cream or cream cheese.

Go meatless once a week. Going meatless is a great way to practice sustainability. There are lots of delicious and satisfying vegetable-based dishes you can help amp up your nutrient intake. Libby’s® Canned Fruits and Vegetables are a great option because they help take care of some the prep work.

Try something new! Try taking a traditional dish and prepare it with a twist, maybe with a new vegetable or fruit. The concept of new beginnings is always on trend!

Libby’s® Fruits and Vegetables can help you easily spring clean your diet! Check out the recipes below that incorporate some of the tips above.

Warm Baby Green Salad with Peas, Pistachios and Pecorino – Try something new!

http://www.getbacktothetable.com/recipes/warm-baby-green-salad-peas-pistachios-and-pecorino

Carrot and Beet Salad – Go meatless once a week!

http://www.getbacktothetable.com/index.php/recipes/carrot-and-beet-salad

Grilled Apricot Halves with Yogurt, Honey & Pistachio – Add yogurt to your diet!

http://www.getbacktothetable.com/recipes/grilled-apricot-halves-yogurt-honey-pistachio

For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.

June is Men’s Health Month

May 20, 2020 by Cara, posted in Articles

Eating a healthy diet gives your body the energy and nutrients to fight disease and keep you feeling younger. Men, like all people, should have a diet focused on:

Fruits and vegetables: at least 2 cups a day
Whole grains: make half of your grain choices whole grain choices such as oatmeal, brown rice or whole grain bread, cereal and pasta
Fiber: at least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50. Whole grains, barley, beans, lentils, fruits and vegetables are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.
Fats: focus on unsaturated fats such as heart-healthy fats such as olive oil, canola oil, nuts, seeds, avocados and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, high fat meat, fried foods, butter and high-fat sweets.
Protein: lean meats, seafood, and plant sources, like beans, peas and soy products

Energy Needs:

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.

Visit www.choosemyplate.gov for customized energy needs and meal planning.

Health Risks:

Many of the typical health risks for men are related to behaviors that are more prevalent in men, such as smoking and drinking, unhealthy or risky choices, and putting off regular doctor visits or medical care. There are also health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face – like colon cancer or heart disease – can be prevented and treated with early diagnosis. Screening tests can find diseases early, when they are easier to treat. It’s important to get the screening tests you need.

According the CDC, the top 10 causes of death for men in 2017, were:

Heart Disease (24.2%)
Cancer (21.9%)
Unintentional Injuries (7.6%)
Chronic Lower Respiratory Disease (5.2%)
Stroke (4.3%)
Diabetes (3.2%)
Alzheimer’s Disease (2.6%)
Suicide (2.6%)
Influenza and Pneumonia (1.8%)
Chronic Liver Disease (1.8%)

May is Women’s Health Month

April 10, 2020 by Cara, posted in Articles

In May, we are focusing on Women’s Health. There are several diseases that are more common among women and because of this, women should be aware of their increased risk. Take the preventative measures and make the lifestyle changes now before it is too late. Scroll down to learn more.

Heart Disease:

Women are often surprised to learn that they are at an increased risk for heart disease. About 27% of female deaths are because of heart disease; it actually kills more women a year than cancer. The best ways to prevent heart disease are healthy lifestyle changes such as:

Stop smoking
Consume a heart-healthy
Be physically active.
To learn more, click here!

Cancer:

The two most common cancers among women are lung and breast cancers. Cancer is the second leading cause of death with 22% of all female deaths. Major lifestyle changes can help prevent cancers, such as diet changes and incorporating more exercise. Some healthy diet tips include:

Keep a healthy weight
Limit high calorie, low nutrient foods
Eat vegetables, fruits, whole grains and legumes
Focus on plant proteins
Limit alcohol

Stroke:

The leading cause of long-term disability for women is stroke. Be sure to eat plenty of fresh fruits and vegetables. Eating foods low in saturated fats, trans fat, and cholesterol, and high in fiber can help prevent high cholesterol. Limiting salt (sodium) in your diet can also lower your blood pressure. It is important to learn the signs and call 911 immediately if someone is experiencing:

Numbness or weakness in face, arm or leg
Sudden confusion
Trouble speaking or understanding
Sudden difficulty seeing
Dizziness or loss of balance
Abrupt, severe headache

Osteoporosis:

Osteoporosis causes bones to become brittle and weak, and can break easily. It is most commonly found in the wrist, hip and spine. All women should be tested and take precautionary measures, but the group that is at the highest risks are white and Asian women that are past menopause. There are several ways to prevent or slow the onset of osteoporosis such as medications, a healthy diet and performing weight bearing exercise. The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health.

Calcium containing foods include: Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, broccoli, dairy products, canned sardines and salmon (with bones).

Vitamin D containing foods: Fatty fish varieties such as salmon, mackerel, tuna and sardines.

Look for fortified foods; calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.

Stress prevention through nutrition and exercise

Managing Stress with Nutrition

March 16, 2020 by Cara, posted in Articles

Everyone has some kind of stress in their life, whether that be with your relationships, careers, finances or just day to day tasks that need to be completed. During these times of stress, it may feel nice for a moment to reach for the candy, TV remote or even alcohol but all of these are temporary escapes. To truly manage your stress in a healthy way, it takes a change in your lifestyle. A good diet is key to reducing stress and feeling better in your body.

According to Harvard Health Publishing, short term stress can actually slow or stop your appetite, this is caused by your brain releasing corticotrophin hormone and your kidneys releasing epinephrine. The opposite is true if the stress is long term; if the stress persists, then your adrenal glands release cortisol which can increase your appetite. Research has shown that people tend to go for the more fatty and sugary foods during this time because of the perceived effects that these “comfort foods” have on them. Along with a poor diet during times of stress, many other factors may play a part in increased weight gain such as loss of sleep, less exercise and more consumption of alcohol. Along with the preexisting stress that is causing all of this to happen, these factors can also add to the stress that a person is dealing with and then a bad cycle forms. To reduce the impacts of stress, it is important to learn how to deal with stress.

6 helpful tips that can help you manage stress and keep it from getting out of control:

Eat and exercise regularly
Get healthy fats, such as from flaxseeds, walnuts and fish oils.
Eat your vegetables
Add high fiber foods such as oatmeal, nuts, beans, fruits and vegetables.
Try to get more sleep instead of drinking caffeine
Buy healthier snacks in case you do feel like stress eating

Along with these healthy lifestyle tips, these foods have been shown to help reduce stress:

Vitamin C such as oranges and other citrus fruits have been shown to lower cortisol levels.
Complex carbohydrates such as whole grains, fruits and vegetables have been shown to help increase serotonin levels and stabilize blood pressure.
Magnesium such as spinach, leafy greens, salmon and soybeans can help improve sleep quality.
Omega 3 Fatty Acids such as fatty fish (salmon and tuna), nuts and seeds (flaxseeds, pistachios, walnuts, and almonds) can help reduce stress hormones.
Herbal teas have been shown to have calming effects and decrease stress inducing insomnia, anxiety and anger.

A healthy balanced diet is the first step in trying to manage your crazy stressful life because what you put into your body effects how it functions and how you feel. A healthy lifestyle can not only help you manage your stress but also live a fuller happier life.

Sources

https://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat

https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/

https://campushealth.unc.edu/health-topics/nutrition/nutrition-and-stress

Keto vs. Paleo: What’s the Difference?

March 16, 2020March 16, 2020 by Cara, posted in Articles, Recipes

Sponsored by Bob’s Red Mill

When it comes to paleo vs. keto diets, the details and differences between the two can at first seem confusing.

Overall, the paleo diet tends to emphasize whole foods and eliminate grains, legumes and processed foods. The keto, or ketogenic, diet tends to be more calculated in the way it handles the adjustment of carbs, proteins and fats (with a big emphasis on the fats).

Let’s take a closer look at the keto vs. paleo diet and see which plan is right for you!

Basics of the Paleo Diet

Keto vs. Paleo: What's the Difference? | Bob's Red Mill Blog

Sometimes referred to as the “caveman diet,” paleo eaters avoid legumes, sugar, dairy, processed foods and grains. Instead, they enjoy grass-fed meat, vegetables, seafood, eggs, fruit, nuts (like almonds), almond and olive oil, coconut and tubers. They believe that following a pre-agriculture diet helps with increased energy and weight loss. Get in with the hunter-gatherers that came before us and thrive.

At Bob’s Red Mill, we have a whole line of paleo-friendly foods, like Paleo Style Muesli, Paleo Baking Mix, Almond and Coconut Flours, seeds and more.

Paleo Recipes

From brownies to energy bites, here are a handful of our favorite paleo Bob’s Red Mill recipes.

Paleo Brownies

These Paleo Brownies are rich, fudgy, moist and delicious! They’re made with just eight ingredients: honey, unsweetened chocolate, coconut oil, vanilla extract, eggs, cocoa powder, salt and our Paleo Baking Flour. This brilliant multi-purpose flour is a wonderfully unique blend of almond flour, arrowroot starch, coconut flour and tapioca flour. These ingredients are combined in perfect proportions, which makes it ideal for grain free baking and cooking. Not only can you use it to create delectable brownies, but it’s also good for grain free pizza, flatbread, crackers, cookies, muffins, cakes and pancakes.

Paleo Muffins

If you’re looking for a tasty paleo breakfast, these Paleo Muffins are the way to go! They’re made with Paleo Baking Flour and burst with flavors of lemon and blueberry. We love that they’re so easily customizable. You can mix in anything like fruits, nuts, seeds and dark chocolate. This particular recipe makes 12 muffins, so you can double it and keep them on hand for the week ahead. If you’d like a little extra paleo-friendly protein, consider a dollop of almond butter on top and a smoothie on the side.

Cassava Pasta

Cassava flour is an excellent choice for paleo pasta! If you’re intrigued by the idea and looking to experiment, try this Cassava Pasta recipe from Bob’s Red Mill. The pasta itself is made from our Cassava Flour, egg and turmeric, though there’s also an option for an egg-free version of the pasta. The end result is tender with a mild flavor due to the flour. If love the taste of the flour, you can use it to bread meat and seafood, too, or even use it to replace the breadcrumbs in meatballs and veggie burgers.

Paleo Pineapple Upside Down Cake

Escape to the tropics with this Paleo Pineapple Upside Down Cake. It’s paleo, vegan and a beautiful addition to gatherings of all sorts. After the pineapple slices and maraschino cherries have been arranged to your liking, pour the batter over the fruit and let it bake. Once it cools, you can top it with whipped cream or coconut cream or fresh fruit. Pair this cake with some tropical tea and tropical tunes and melt into the ultimate mode of relaxation!

Paleo Cashew Vanilla Energy Bites

These Paleo Cashew Vanilla Energy Bites from Kelly of Tasting Page are a great snack when you’re on-the-go. Whip up a batch and pop them in your mouth before or after the gym, on your way to work or in between breaks at school. There are lots of variations for paleo energy bites, but the flavor of these ones is just delicious! With just organic cashews, unsweetened coconut, dates, vanilla, coconut oil and our Vanilla Protein Powder Nutritional Booster, you’ll be good to go for the afternoon ahead!

Basics of the Keto Diet

When it comes to keto vs. paleo diet, the keto diet is low in carbohydrates and rich in fat. Also known as the ketogenic diet, this diet has become known as a popular potential way to lose weight.

Although it’s similar to the paleo diet, the keto diet is known for its high intake in fat content and moderate intake in protein content. Paleo, in contrast, is known to be high in protein and moderate in fat.

Keto Recipes

If it’s something keto-inspired you’re searching for, try one of these delightful recipes below!

Allspice Keto Muffins

These Allspice Keto Muffins from The Keto Diet by Leanne Vogel are chock full of nutritious ingredients. They’re filled with ingredients like almond flour, flax seeds, coconut oil and raw walnut pieces. One of the main differences you’ll notice in keto vs. paleo is that keto encourages alternative sweeteners, like the confectioners’ style Erythritol that’s used in this particular recipe. Slather some coconut oil on top to give these muffins an additional boost of fat and enjoy!

Avocado Lime Smoothie

This Avocado Lime Smoothie was developed by superfood chef Julie Morris and features the flavors of creamy avocado and bright lime. Not only does it taste great, but it’s entirely gorgeous and vibrant, too! Simply add Protein & Fiber Nutritional Booster to your blender alongside avocado, baby spinach, lime juice, fresh mint leaves, coconut water and ice, then sit back and sip!

BBQ Chicken Pizza

It’s true, you can still eat pizza even when you’re trying out a new diet or lifestyle! At Bob’s Red Mill, we love pizza and we think it’s so fun to experiment with different crusts and flavors. This BBQ Chicken Pizza is made with a paleo pizza crust created from our Paleo Baking Flour. Topped with barbecue sauce (make sure it’s keto friendly), creamy cashew sauce, red onion and cilantro, this pizza is perfect for a quick and easy lunch or dinner. It’s a good one to make for a gathering where some folks are keto or paleo and some aren’t, as you can customize the crust to fit your taste!

Coconut Crusted Mahi Mahi

Seafood is a large component of both the paleo and keto diet. This Coconut Crusted Mahi Mahi is gluten free, lactose free, soy free and high in fiber. The beautiful mahi-mahi fillets are crusted with our Organic Coconut Flour, Shredded Coconut, minced ginger, sea salt, garlic powder and lime. Honey is also incorporated, though if you’d prefer to leave out the sweetener, you can omit that. Pair this fish with a side of leafy green sautéed in coconut oil for an extratropical flavor.

Blackberry Vanilla Protein Pops

If you thought you weren’t allowed to have popsicles while following a diet, think again! These Blackberry Vanilla Protein Pops are ideal for warm-weather days spent in the sunshine. They’re made with fresh blackberries, lemon zest, hep milk and Vanilla Protein Powder Nutritional Booster. The recipe calls for agave nectar but again, you can keep out that sweetener to stay more closely in line with a strict keto diet.

Pumpkin Seed Butter

Whether you’re throwing them into your salads or making your own butter, seeds are a fantastic addition to the keto diet. This Pumpkin Seed Butter calls for just two ingredients (pumpkin seeds and salt) and is so easy to whip up. You can keep it in the fridge and let it come to room temperature before your snack attack arises. Spread it across celery sticks and top it unsweetened dried cherries to stay in line with all things keto.

When it comes to paleo vs. ketogenic diet, the main differences are the contrasts of fats to proteins. Keto tends to be higher in fat, whereas paleo tends to be higher in protein.

Of course, as with any diet or lifestyle change, so much of it is up to how it makes you, the eater, feel! At Bob’s Red Mill, we love the idea of moderation and incorporating whole ingredients that make you feel good from the inside out.

After all, is there anything more blissful than a slice of chocolate cake or a Saturday morning donut? The real beauty lies within the fact that foods are so easily customizable! Your cake can be made paleo and your donut can be made keto.

The options truly are endless and for that, we’re thankful!

From all of us at Bob’s Red Mill, thank you for reading!

Eating Right with Less Added Sugars

February 21, 2020 by Cara, posted in Articles

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Sugar is found naturally in some foods and drinks, like fruit and milk, but it is also added to many of them. Added sugars give these items a sweet taste. Most Americans get too many calories from added sugars and over time this may affect their weight and health.

Many people think of desserts as the main source of added sugars, but many foods and drinks may contain added sugars. For example, sweetened drinks like regular soft drinks, some fruit drinks and energy drinks are all sources of added sugars. Snack foods, like crackers, and even ready-to-eat foods, like pizza and pasta sauces, can be made with added sugars. Some people may also add sugar to what they eat and drink, like sprinkling sugar
over cereal or pouring flavored creamer in coffee.

How to Identify Sources of Added Sugars
The new and improved Nutrition Facts labels can help you identify sources of added sugars. You can also review the ingredients list. The ingredients that appear first are in the largest amount. Be sure to look for foods and drinks that don’t have sugar (or some other sweetener) listed as the first ingredient. Other examples of sweeteners and sources of added sugars include: brown sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, honey, maple syrup, molasses, sucrose, white granulated sugar.

Sources of added sugars often lack nutrients needed for good health, while foods and drinks that contain natural sources of sugar provide nutrients, like vitamins and minerals. For example, fruits like strawberries are a great source of vitamin C, and milk provides vitamins A and D and calcium.

It’s not necessary to avoid all sources of added sugars. The problem is that many of us include too many sources of added sugars or eat and drink larger amounts than is recommended. When this happens, there is less room for more nutritious foods and drinks.

If you have a taste for something sweet, try eating some fruit first. When you’re thirsty, reach for milk or water. Other ways to reduce sources of added sugars include: making or buying healthier version of baked goods; including foods and drinks with added sugars less often; and eating or drinking smaller amounts.

Tips on How to Reduce Sources of Added Sugars

· Sweeten low-fat plain yogurt with fresh,
frozen or canned (in its own juice) fruit
in place of fruit-flavored yogurt.

· Add cinnamon and dried fruit to plain
cooked oats instead of using instant
flavored oatmeal.

· Encourage healthier drinks like plain
milk and water for young children.

· Substitute 100% fruit juice for fruit punch
and other fruit-flavored drinks for older
children.

· Switch from sweetened to unsweetened
applesauce.

· Drink plain low-fat milk instead of
chocolate milk.

· Use jams and jellies with no sugar added.

· Enjoy a homemade smoothie with frozen
fruit, low-fat milk and yogurt in place of
ice cream.

· Quench your thirst with water or plain lowfat
milk instead of sweetened beverages,
like energy, soft and sports drinks.

Include healthier choices from the MyPlate food groups in place of foods and drinks with added sugars to better meet your nutrient needs.

How to Improve Your Heart Health

January 13, 2020 by Cara, posted in Articles

February is American Heart Month. It is never too late to start on your heart-health journey and starting is an important step everyone should take to live a longer and healthier life. Poor heart health can lead to many serious complications such as heart disease, heart attack, heart failure and even strokes. To many, it may seem difficult to start on this path to a healthier heart, but it is easier than most may think. Even small changes can make drastic reductions in your risk for cardiovascular diseases. The key takeaway: it takes a change in your diet and lifestyle long term to have a healthy heart. Keeping up a healthy pattern is the only way to reduce the risk.

According to the American Heart Association, the important things to do in order to reduce risk for cardiovascular disease are:

Live tobacco free.
Eat less nutrient poor foods, which are foods high in calories and low in nutrients.
Eat a variety of nutritious foods. (see below!)
Try to only consume the number of calories that you will burn. To do this either eat less calories or exercise more. It is recommended to do 150 min of moderate exercise per week or 75 minutes of vigorous exercise per week.

While the above are great suggestions to get someone started on their journey to a healthier heart, these may seem like big tasks to accomplish. Here are some small steps to help you accomplish these goals:

Control portion sizes. Most of the time we eat way more than the suggested serving size without realizing it.
Incorporate more fruits and vegetables into meals and snacks. This will boost the amount of nutrients you are consuming and will help reduce the hunger and cravings for less nutrient dense foods.
Reduce your sodium intake.
Try selecting healthier alternatives such as whole grains or low-fat options.

Here are a few heart-healthy foods to try and incorporate more into your diet:

Fish
Nuts
Berries
Seeds such as flaxseeds and chia seeds
Oats
Legumes (beans and lentils)
Soy (tofu or edamame)
Dark chocolate
Fruits (oranges, cantaloupe, papaya)
Dark leafy greens (spinach, kale)
Vegetables (carrots, sweet potato, red peppers, tomatoes, broccoli, asparagus)
Whole grains
Avocados
Olive oil
Garlic
Green tea

Sources:
health.clevelandclinic.org
heart.org
mayoclinic.org
healthline.com