They look good and what's more they taste good, too. A sure sign that they will derail your diet and mess up your metabolism. It's hard enough to stay motivated without more danger zones to that set up roadblocks to success.
Marie Callender. Sounds like a sweet grandmotherly type name, but what is she hiding? Let's take a look. Marie Callender's (16.5 oz) Chicken Pot Pie has 520 calories, 11 grams of saturated fat, and 800 mg. of sodium. Not the best totals but nothing to be too alarmed about, right? But look again. Those numbers are for only half a pie. Eat the entire pie, as most people probably do, and you're talking 1,040 calories, 22 grams of saturated fat (more than a day's worth), and 1,600 mg. of sodium (an entire day's worth).
Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entree, but two or three...all at once. Olive Garden's (already a bad choice) Tour of Italy - Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Cream Fettuccine Alfredo- comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a bread stick (150 calories) and 400 mg. of sodium) and a plate of Garden fresh salad with dressing (350 calories and 1,930 mg. of sodium) and you'll consume 2,000 calories (an entire day's worth) and 6,160 mg. of sodium (4 days worth) in a single meal!
We all know about canned soup, right? On average, a cup of Campbell's Condensed soup has 850 mg. of sodium. That's half a day's worth...assuming you eat only one of the 2/5 servings that the label says the can makes. Campbell's Healthy Request and Select Harvest, Progresso Reduced Sodium, and Healthy Choice slash the sodium to the 400's. Look for lower sodium lines in the 100's to 300's by Amy's, Imagine Foods, Pacific Natural Foods and Tabatchnick.
Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 970 calories, 18 grams of saturated fat, and 2,200 mg. of sodium as three 6-inch Subway BLT Classic Subs! Getting the burrito with no cheese or sour cream cuts the saturated fat to 5.5 grams, but you still end up with 750 calories and more than a day's worth of sodium. Yikes!
People don't expect light desserts at The Cheesecake Factory. But the Chocolate Tower Truffle Cake kicks things up a notch. If it weren't served on its side, this one would stand over six inches tall. And upright or not, the slab of cake still weighs in a 3/4 of a pound. What do you get for all that heft? Just 1,670 calories and 2.5 days worth of saturated fat (48 grams), nearly all of it from chocolate, sugar, cream, white flour, and butter.
No one thinks of cinnamon rolls as health food. But each Pillsbury Grands Cinnabon Cinnamon Roll with Icing has 310 calories and 2 grams of saturated fat plus 2.5 grams of trans fat (more than a day's worth) and six teaspoons of sugar. Companies are dumping their partially hydrogenated oils left and right, yet Pillsbury still makes the most of its rolls and biscuits with the stuff. (No wonder Pillsbury is always sending us coupons for their biscuits and rolls.)
The package declares an "excellent source of ALA Omega 3," Land O'Lakes margarine. Who knew that Land O'Lakes stick margarine was so heart healthy? It isn't. Each tablespoon of the spread has 2.5 grams of trans fat (more than an entire day's limit) and 2 grams of saturated fat. And beware of other trans-filled sticks by Blue Bonnet, Parkay, Country Crock, Fleischmann's, and Imperial. At least those brands don't imply that a big of ALA outweighs the harm caused by the margarine's trans and
saturated fat. Shopping tip: Look for tub margarine - most have little or no trans fats.
Think coffee is a safe choice for sticking to a healthy diet? Guess again. The Starbuck's Venti (20 oz) White Chocolate Mocha with 2% milk and whipped cream is more than a mere cup of coffee. It's worse than a McDonald's Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories, and 15 grams of saturated fat that this hefty beverage supplies. But you can lose 130 calories and two-thirds of the bad fat if you order it with nonfat milk and no whipped cream.
An average half cup serving of Haagen-Dazs ice cream squeezes half a day's saturated fat and a third of a day's cholesterol into your artery walls and makes a 300 calorie down payment on your next set of fat cells - if you can stop at a petite half cup.
Cold Stone Creamery's Oh Fudge shake (chocolate ice cream, milk, and fudge syrup) starts at 1,250 calories for the "Like It" (16 oz) size. That's more than a large (32oz) McDonald's Triple Thick Chocolate Shake. The "Love It (20 oz) has 1,660 calories and the "Gotta Have It (24 oz) reaches 1,920 calories, (an extra day's worth(and 69 grams of saturated fat (3.5 day's worth). It's two 16 oz T-bone steaks plus a buttered baked potato, all blended into a handy 24 oz. cup.
Debunking the myths isn't always flattering, is it? But now you know what we are up against. You may think "Oh, what's one more bite." A lot more than you bargained for! Aunt Millie
Food Pyramid
Thursday, April 14, 2011
Friday, April 1, 2011
6 Steps To A Longer Life
Let's take a look at six keys to long health and adding them into your own lifestyle.
1) Worry less about weight loss. Losing weight doesn't always equal better health, especially as you age. New research has come out showing that drastic food cutting, scale watching diets so tempting to you know can set you up for bone fractures, weak muscles and weight gain in later years. Worse, so many of these popular approaches don't target the belly fat that causes serious eight related problems like diabetes and heart disease. Instead of focusing on losing pounds, focus on good nutrition and disease prevention. Don't be tied to the scale; instead monitor your waist size. A measurement of 34.5 inches or less for women and 40 inches or less for mean is considered healthy.
2) Eat more food but fewer calories. If you double your daily vegetable and fruit portions and cut portions of fat in half (including fatty meats), you'll ingest fewer calories and less fat but take in more food and more health boosting vitamins, minerals and antioxidants. Since antioxidants protect against free radicals, those rogue oxygen molecules that damage cells and cause inflammation in the body, things that stand between you and a longer, healthier life.
3) Fight aging with exercise. Physical activity is a powerful vaccine against the aging process. When University of Florida researchers put healthy people ages 60 to 85 on weight training programs for 6 months, they found that low intensity exercisers had a drop in free radical damage. You don't have to be militant about exercising. In fact, it's better if you aren't. High intensity exercisers showed a rise in free radical damage. And in another study, even those wo added an hour of activity per day for just 3 days a week raised their levels of free radical fighters. The point is to do something, even if it's just a few strength training moves and a few bursts of activity for a full hour a day to 10 minutes every morning, noon and evening.
4) Stay busy. More research shows that doing something that interest you offers big mind-body benefits as you age. Keeping your mind active can slow down the aging process. Staying active socially is a strong longevity benefit. Keeps your mind fresh and doesn't give you a lot of time to dwell on the little aches and pains that life can throw at you as you start tacking on years.
5) Keep in touch. Being alone ramps up stress hormones, raising our risk for heart disease, high blood pressure and depression, damaging health and longevity. Connecting with friends and family, even pets, cuts the stress. So keep up with your phone calls and emails. Enlist family members, neighbors or friends to exercise with you. Even a walk around the block gives you a double long health boost of physical activity and social time.
6) Love your life. An upbeat outlook does more than put a smile on your face. It cuts your risk of illness, speeds recovery when you do get sick and reduces your risk for all manner of problems. Striving for happiness and a sense of control over your life isn't always easy, but it builds stress resiliency a powerful health tool you tap into whenever you focus on doing things that give you joy.
Aunt Millie
1) Worry less about weight loss. Losing weight doesn't always equal better health, especially as you age. New research has come out showing that drastic food cutting, scale watching diets so tempting to you know can set you up for bone fractures, weak muscles and weight gain in later years. Worse, so many of these popular approaches don't target the belly fat that causes serious eight related problems like diabetes and heart disease. Instead of focusing on losing pounds, focus on good nutrition and disease prevention. Don't be tied to the scale; instead monitor your waist size. A measurement of 34.5 inches or less for women and 40 inches or less for mean is considered healthy.
2) Eat more food but fewer calories. If you double your daily vegetable and fruit portions and cut portions of fat in half (including fatty meats), you'll ingest fewer calories and less fat but take in more food and more health boosting vitamins, minerals and antioxidants. Since antioxidants protect against free radicals, those rogue oxygen molecules that damage cells and cause inflammation in the body, things that stand between you and a longer, healthier life.
3) Fight aging with exercise. Physical activity is a powerful vaccine against the aging process. When University of Florida researchers put healthy people ages 60 to 85 on weight training programs for 6 months, they found that low intensity exercisers had a drop in free radical damage. You don't have to be militant about exercising. In fact, it's better if you aren't. High intensity exercisers showed a rise in free radical damage. And in another study, even those wo added an hour of activity per day for just 3 days a week raised their levels of free radical fighters. The point is to do something, even if it's just a few strength training moves and a few bursts of activity for a full hour a day to 10 minutes every morning, noon and evening.
4) Stay busy. More research shows that doing something that interest you offers big mind-body benefits as you age. Keeping your mind active can slow down the aging process. Staying active socially is a strong longevity benefit. Keeps your mind fresh and doesn't give you a lot of time to dwell on the little aches and pains that life can throw at you as you start tacking on years.
5) Keep in touch. Being alone ramps up stress hormones, raising our risk for heart disease, high blood pressure and depression, damaging health and longevity. Connecting with friends and family, even pets, cuts the stress. So keep up with your phone calls and emails. Enlist family members, neighbors or friends to exercise with you. Even a walk around the block gives you a double long health boost of physical activity and social time.
6) Love your life. An upbeat outlook does more than put a smile on your face. It cuts your risk of illness, speeds recovery when you do get sick and reduces your risk for all manner of problems. Striving for happiness and a sense of control over your life isn't always easy, but it builds stress resiliency a powerful health tool you tap into whenever you focus on doing things that give you joy.
Aunt Millie
Wednesday, January 5, 2011
New Year, New You
A brand new year has dawned and with it the usual resolutions come to mind.
Should we make that one that always escapes us? Should we try again? You know the one, the weight loss goal that always seems to slip away from us. Either we jump in and commit or we're so frightened of it, we refuse to write it down.
Commitment is a big issue for a lot of folks. In all areas of life besides weight loss. There is more to it than simply making the resolution, more than just writing the words on a piece of paper or in a journal. Let's step through the process.
The Process
It is a process, like plotting a manuscript. There's the general goal: losing the weight. But we also have to plan how to get there, to the finish line. We have to have a plan; one that will work and still be there at the end.
First, we make the goal. Pick how many pounds you want to lose. That's pretty simple. Next, how do we get there? Cut calories, add exercise, cut out fat. Still more plans to make. Eating less is a given, but exercise, what to do. Walking is good, if you walk at more than a snail's pace. Joining a gym is good, but will you lose interest when it's cold or snowy outside? Just like the diet itself, you have to stay motivated.
Motivation
At the start of every new year, we say, this is the year we lose all that extra weight. Then a few weeks later, we're already making excuses for a nibble here or a nibble there. The gym is too far; it's too cold; you're tired! What happened to that motivation that got you started? Did you put up a goal picture on the fridge and yet, each time you dive in there, you don't even look at it! Sound familiar?
No doubt about it. We've all been there. The question is how do we lasso that motivation and keep it tied up tight.
Motivation seems to fly right out of the door once we discover how much hard work is involved in keeping a diet or modified eating plan fresh and new. Lots of people get into a rut and eat the same foods over and over until they're so sick of them, they can't stand the thought of another apple or another can of tuna fish. We have all made this mistake at one time or another. How do we break the routine?
Simple. All of us need variety. Try new things. Don't eat the same foods simply because you like them or soon you will grow sick of those foods and start searching for the old comfort things that made you fat in the first place.
The Plan
Pick a basic eating plan that includes your favorite foods. But switch things around. Make new recipes. And each week add in at least one new healthy food item you've never tried before. You may like it. Remember, variety is the spice of life. And speaking of spices, try out some new ones to pick up your food. No, keep the salt shaker on the stove and opt for other things that won't make you retain water. And don't think of your food as a diet. That's the first step toward failure. Eat healthy but don't deprive yourself. You can have something you really want but then go back immediately to your eating plan. If you slip up, don't beat yourself up, but don't continue down the slippery slope either. Your plan should be to eat healthy foods, limit the starches, eat lots of chicken and fish, and vegetables, especially the dark green leafy kind. Limit your soda intake (especially diet sodas, they are loaded with sodium), and drink lots of water. If plain water gags you, try some of the flavored waters (as long as they're under 10 calories) but don't overdo them.
The Exercise
If you're a true couch potato, this is hard. But you can beat it. If you have a treadmill or can afford one, make the investment. But don't use it to hang laundry on. Keep it cleared and get on it every day and walk at a steady pace, working to get your heart rate up into your target range. If you spend 30 minutes walking on the treadmill at a good clip every day, you will burn the calories off. And maybe, once a week, weather permitting take a walk around your neighborhood (3.0 mph is the minimum).
You can join a gym, several have excellent work out plans at a reasonable price. But only do this if you can keep yourself motivated to go at a minimum of 4 to 5 days a week. Many have excellent trainers that will put you through your paces. They can be costly, but a good move, if you can afford it.
Keeping A Journal
This is the whole secret in a nutshell. Writing down your food intake can be a pain, but it works; because something inside us doesn't want to see the bad stuff in print! But there's more to this step than just writing down what you eat. You need to know why you want that Hostess Ho Ho. What are you feeling when you eat? Why do you eat what you do? If you can figure out why you're overeating, that is half the battle. Also, you need to record how much exercise you're getting every day. You want to write about your feelings about your weight; about your feelings on bad days and why you want to eat a bag of chips instead of your regular meal.
Yes, losing weight is a hard job. But you can get there. It's all about planning, acting and following through to the end, to the day when you reach your goal that seemed so far away. This can be your year. It's up to you!
Aunt Millie
Should we make that one that always escapes us? Should we try again? You know the one, the weight loss goal that always seems to slip away from us. Either we jump in and commit or we're so frightened of it, we refuse to write it down.
Commitment is a big issue for a lot of folks. In all areas of life besides weight loss. There is more to it than simply making the resolution, more than just writing the words on a piece of paper or in a journal. Let's step through the process.
The Process
It is a process, like plotting a manuscript. There's the general goal: losing the weight. But we also have to plan how to get there, to the finish line. We have to have a plan; one that will work and still be there at the end.
First, we make the goal. Pick how many pounds you want to lose. That's pretty simple. Next, how do we get there? Cut calories, add exercise, cut out fat. Still more plans to make. Eating less is a given, but exercise, what to do. Walking is good, if you walk at more than a snail's pace. Joining a gym is good, but will you lose interest when it's cold or snowy outside? Just like the diet itself, you have to stay motivated.
Motivation
At the start of every new year, we say, this is the year we lose all that extra weight. Then a few weeks later, we're already making excuses for a nibble here or a nibble there. The gym is too far; it's too cold; you're tired! What happened to that motivation that got you started? Did you put up a goal picture on the fridge and yet, each time you dive in there, you don't even look at it! Sound familiar?
No doubt about it. We've all been there. The question is how do we lasso that motivation and keep it tied up tight.
Motivation seems to fly right out of the door once we discover how much hard work is involved in keeping a diet or modified eating plan fresh and new. Lots of people get into a rut and eat the same foods over and over until they're so sick of them, they can't stand the thought of another apple or another can of tuna fish. We have all made this mistake at one time or another. How do we break the routine?
Simple. All of us need variety. Try new things. Don't eat the same foods simply because you like them or soon you will grow sick of those foods and start searching for the old comfort things that made you fat in the first place.
The Plan
Pick a basic eating plan that includes your favorite foods. But switch things around. Make new recipes. And each week add in at least one new healthy food item you've never tried before. You may like it. Remember, variety is the spice of life. And speaking of spices, try out some new ones to pick up your food. No, keep the salt shaker on the stove and opt for other things that won't make you retain water. And don't think of your food as a diet. That's the first step toward failure. Eat healthy but don't deprive yourself. You can have something you really want but then go back immediately to your eating plan. If you slip up, don't beat yourself up, but don't continue down the slippery slope either. Your plan should be to eat healthy foods, limit the starches, eat lots of chicken and fish, and vegetables, especially the dark green leafy kind. Limit your soda intake (especially diet sodas, they are loaded with sodium), and drink lots of water. If plain water gags you, try some of the flavored waters (as long as they're under 10 calories) but don't overdo them.
The Exercise
If you're a true couch potato, this is hard. But you can beat it. If you have a treadmill or can afford one, make the investment. But don't use it to hang laundry on. Keep it cleared and get on it every day and walk at a steady pace, working to get your heart rate up into your target range. If you spend 30 minutes walking on the treadmill at a good clip every day, you will burn the calories off. And maybe, once a week, weather permitting take a walk around your neighborhood (3.0 mph is the minimum).
You can join a gym, several have excellent work out plans at a reasonable price. But only do this if you can keep yourself motivated to go at a minimum of 4 to 5 days a week. Many have excellent trainers that will put you through your paces. They can be costly, but a good move, if you can afford it.
Keeping A Journal
This is the whole secret in a nutshell. Writing down your food intake can be a pain, but it works; because something inside us doesn't want to see the bad stuff in print! But there's more to this step than just writing down what you eat. You need to know why you want that Hostess Ho Ho. What are you feeling when you eat? Why do you eat what you do? If you can figure out why you're overeating, that is half the battle. Also, you need to record how much exercise you're getting every day. You want to write about your feelings about your weight; about your feelings on bad days and why you want to eat a bag of chips instead of your regular meal.
Yes, losing weight is a hard job. But you can get there. It's all about planning, acting and following through to the end, to the day when you reach your goal that seemed so far away. This can be your year. It's up to you!
Aunt Millie
Wednesday, September 22, 2010
A to Z Guide to Heart Health
The choices you make in life, from food to fitness, can impact your heart. Use this guide as a reference, and choose wisely to keep your heart healthy and happy.
A
Avocados: Monounsaturated fat in avocados may help keep cholesterol under control, especially if you swap mashed avocado for mayo, cream cheese or butter on a sandwich. Avocados also contain potassium which helps to lower book pressure.
B
Barley: High intake of this whole grain reduces risk factors for heart disease, including high blood pressure and cholesterol. Use barley to help you reach the recommended daily goal of 25 to 30 grams of fiber.
C
Cherries: A diet rich in cherries may lower C-reactive protein (CRP) in the blood. High levels of CRP indicate inflammation in the body and are linked to increased risk of heart disease. Cherries - tart, sweet or juiced - are a tasty way to cut CRP levels.
D
D, the vitamin: People with vitamin D deficiencies tend to develop coronary artery disease, heart failure, stroke and high blood pressure. If you don't get enough sunshine (5-30 mins, between 10 a.m. and 3 p.m. twice a week, some studies say) to create vitamin D, aim for 200 international units a day if you are younger than 50, or 400 IUs daily if you're 50 to 70. Vitamin D is also found in milk, salmon and some fortified foods.
E
Eggs: A good source of nutrients just got better. Eggland's Best has laid a new egg. It has three times more omega 3's - the fatty acids shown to reduce cardiovascular risk. The new eggs also have 25 percent less saturated fat and 19 percent less cholesterol than regular eggs. What an easy switch!
F
Flax seed: These tiny seeds are full of fiber and omega-3's, which may help cut total cholesterol. Opt for ground flax seed. Whole seeds pass through your body undigested.
G
Green Tea: Regular tea drinkers trimmed hypertension risk by up to 65 percent, according to a study in the Archives of Internal Medicine. Three cups of green tea a day are all you need to reap the rewards.
H
Heart: When shopping seek out foods that flaunt the American Heart Association's check mark. It identifies food certified to meet the AHA's criteria for cholesterol and saturated fat. For a list of heart-friendly products, visit heartcheckmark.org.
I
Ice: The ICE stands for In Case of Emergency. Cell phone users should add the numbers of people to contact in an emergency under the name ICE. It can help responders find your next of kin quickly.
J
Jump: Or hop, skip, run or walk. The American Heart Association recommends adults get a least 30 minutes of physical activity a day 5 days a week.; children should get 60 minutes daily.
K
Kale: Along with other cruciferous vegetables such as broccoli and cabbage, kale contains antioxidants that cut your risk of heart disease.
L
Laughter: Studies show that people who score high on the happiness scale have reduced risks of suffering a heart attack and heart disease. They also have lower blood pressure.
M
Milk: Two to three servings of low-fat or nonfat milk or other dairy products a day are part of the DASH (Dietary Approaches to Stop Hypertension) eating plan. People follow the DASH diet experienced a drop in blood pressure after just 2 weeks. See dashdiet.org.
N
Nuts: A small handful (about 1/3 cup) a day cuts the risk of heart disease and may trim your waistline because they help you stave off hunger.
O
Olive Oil: Two tablespoons a day in place of saturated fats, such as butter, provide antioxidants known to increase HDL (good) cholesterol and trim triglycerides, a form of fat circulating in the bloodstream. Extra virgin olive oil contains more of the good stuff.
P
Phytosterols: these plant compounds keep the body from absorbing cholesterol. Flax seed and nuts contain phytosterols, but for the biggest benefit, look for phytosterol-fortified foods such as Minute Maid Premium Heart Wise Orange Juice. People who drank two 8 ounce glasses of the fortified OJ daily for 8 weeks lowered their LDL (bad) cholesterol by 12 percent.
Q
Quinoa: Quick cooking quinoa is a whole grain with a hefty dose of heart protecting folate. The Institute of Medicine recommends 400 micrograms of folate daily. A 1 cup serving of quinoa contains 83 micrograms. Use it in place of rice or pasta.
R
Resveratrol: Studies suggest that the resveratrol and other plant nutrients in red and purple grapes and grape juices offer the same heart protecting benefits of red wine. One small study showed reductions in high blood pressure in men who drank 12 ounces of Concord grape juice daily for 12 weeks. Half a glass (2-3 ounces) of red wine daily may decrease the risk of heart disease by 26 percent.
S
Strawberries: Two or more servings daily (1/2 cup/serving) of strawberries may protect against blood vessel inflammation. These and other berries, especially blueberries and blackberries, contain high levels of heart healthy antioxidants.
T
Tomato Sauce: Lycopene in tomato sauce reduces heart attack risk. Researchers found that men with high lycopene levels had half the risk of heart attack compare to men with low lycopene levels.
U
Upbeat: Keep smiling and you may stay healthy. People with heart disease are 40 percent less likely to laugh according to a University of Maryland study.
V
Visceral Fat: This fat, typically found deep in the abdomen, is a strong predictor of heart attack, so watch your waistline. To prevent heart disease, doctors recommend that women's waists should measure less than 35 inches; men's less than 40 inches.
W
Walnuts: Eating 1-1/2 ounces of omega-3 rich walnuts after a high-fat meal may help keep blood vessels wide open, instead of constricting as they often do after such a meal. This may prevent hardened arteries that lead to heart disease. (Of course, the wisest choice is to avoid meals with a lot of saturated fats.)
X
Xylophone:
Play this fun percussion instrument for stress-reducing benefits or for that matter, listen to any music you love. According to a University of Maryland study, listening to joyful music has a healthy impact on blood vessels similar to that of eating walnuts (see above).
Y
Yoga: Regular practice of yoga or meditation lowers stress, breathing rates, and blood pressure. It also may reduce anxiety and depression, accord to the Harvard Mental Health Letter.
Z
ZZZZ: Catch some zzzzzs. Sleep for 8 hours a night to cut levels of cortisol, the stress hormone. High cortisol levels can lead to weight gain and an increase in risky visceral fat (see above).
Following the alphabet can easily map your way to good health. ~ Taste of Home's Healthy Cooking magazine. For more information go to tasteofhome.com. ~ Aunt Millie
A
Avocados: Monounsaturated fat in avocados may help keep cholesterol under control, especially if you swap mashed avocado for mayo, cream cheese or butter on a sandwich. Avocados also contain potassium which helps to lower book pressure.
B
Barley: High intake of this whole grain reduces risk factors for heart disease, including high blood pressure and cholesterol. Use barley to help you reach the recommended daily goal of 25 to 30 grams of fiber.
C
Cherries: A diet rich in cherries may lower C-reactive protein (CRP) in the blood. High levels of CRP indicate inflammation in the body and are linked to increased risk of heart disease. Cherries - tart, sweet or juiced - are a tasty way to cut CRP levels.
D
D, the vitamin: People with vitamin D deficiencies tend to develop coronary artery disease, heart failure, stroke and high blood pressure. If you don't get enough sunshine (5-30 mins, between 10 a.m. and 3 p.m. twice a week, some studies say) to create vitamin D, aim for 200 international units a day if you are younger than 50, or 400 IUs daily if you're 50 to 70. Vitamin D is also found in milk, salmon and some fortified foods.
E
Eggs: A good source of nutrients just got better. Eggland's Best has laid a new egg. It has three times more omega 3's - the fatty acids shown to reduce cardiovascular risk. The new eggs also have 25 percent less saturated fat and 19 percent less cholesterol than regular eggs. What an easy switch!
F
Flax seed: These tiny seeds are full of fiber and omega-3's, which may help cut total cholesterol. Opt for ground flax seed. Whole seeds pass through your body undigested.
G
Green Tea: Regular tea drinkers trimmed hypertension risk by up to 65 percent, according to a study in the Archives of Internal Medicine. Three cups of green tea a day are all you need to reap the rewards.
H
Heart: When shopping seek out foods that flaunt the American Heart Association's check mark. It identifies food certified to meet the AHA's criteria for cholesterol and saturated fat. For a list of heart-friendly products, visit heartcheckmark.org.
I
Ice: The ICE stands for In Case of Emergency. Cell phone users should add the numbers of people to contact in an emergency under the name ICE. It can help responders find your next of kin quickly.
J
Jump: Or hop, skip, run or walk. The American Heart Association recommends adults get a least 30 minutes of physical activity a day 5 days a week.; children should get 60 minutes daily.
K
Kale: Along with other cruciferous vegetables such as broccoli and cabbage, kale contains antioxidants that cut your risk of heart disease.
L
Laughter: Studies show that people who score high on the happiness scale have reduced risks of suffering a heart attack and heart disease. They also have lower blood pressure.
M
Milk: Two to three servings of low-fat or nonfat milk or other dairy products a day are part of the DASH (Dietary Approaches to Stop Hypertension) eating plan. People follow the DASH diet experienced a drop in blood pressure after just 2 weeks. See dashdiet.org.
N
Nuts: A small handful (about 1/3 cup) a day cuts the risk of heart disease and may trim your waistline because they help you stave off hunger.
O
Olive Oil: Two tablespoons a day in place of saturated fats, such as butter, provide antioxidants known to increase HDL (good) cholesterol and trim triglycerides, a form of fat circulating in the bloodstream. Extra virgin olive oil contains more of the good stuff.
P
Phytosterols: these plant compounds keep the body from absorbing cholesterol. Flax seed and nuts contain phytosterols, but for the biggest benefit, look for phytosterol-fortified foods such as Minute Maid Premium Heart Wise Orange Juice. People who drank two 8 ounce glasses of the fortified OJ daily for 8 weeks lowered their LDL (bad) cholesterol by 12 percent.
Q
Quinoa: Quick cooking quinoa is a whole grain with a hefty dose of heart protecting folate. The Institute of Medicine recommends 400 micrograms of folate daily. A 1 cup serving of quinoa contains 83 micrograms. Use it in place of rice or pasta.
R
Resveratrol: Studies suggest that the resveratrol and other plant nutrients in red and purple grapes and grape juices offer the same heart protecting benefits of red wine. One small study showed reductions in high blood pressure in men who drank 12 ounces of Concord grape juice daily for 12 weeks. Half a glass (2-3 ounces) of red wine daily may decrease the risk of heart disease by 26 percent.
S
Strawberries: Two or more servings daily (1/2 cup/serving) of strawberries may protect against blood vessel inflammation. These and other berries, especially blueberries and blackberries, contain high levels of heart healthy antioxidants.
T
Tomato Sauce: Lycopene in tomato sauce reduces heart attack risk. Researchers found that men with high lycopene levels had half the risk of heart attack compare to men with low lycopene levels.
U
Upbeat: Keep smiling and you may stay healthy. People with heart disease are 40 percent less likely to laugh according to a University of Maryland study.
V
Visceral Fat: This fat, typically found deep in the abdomen, is a strong predictor of heart attack, so watch your waistline. To prevent heart disease, doctors recommend that women's waists should measure less than 35 inches; men's less than 40 inches.
W
Walnuts: Eating 1-1/2 ounces of omega-3 rich walnuts after a high-fat meal may help keep blood vessels wide open, instead of constricting as they often do after such a meal. This may prevent hardened arteries that lead to heart disease. (Of course, the wisest choice is to avoid meals with a lot of saturated fats.)
X
Xylophone:
Play this fun percussion instrument for stress-reducing benefits or for that matter, listen to any music you love. According to a University of Maryland study, listening to joyful music has a healthy impact on blood vessels similar to that of eating walnuts (see above).
Y
Yoga: Regular practice of yoga or meditation lowers stress, breathing rates, and blood pressure. It also may reduce anxiety and depression, accord to the Harvard Mental Health Letter.
Z
ZZZZ: Catch some zzzzzs. Sleep for 8 hours a night to cut levels of cortisol, the stress hormone. High cortisol levels can lead to weight gain and an increase in risky visceral fat (see above).
Following the alphabet can easily map your way to good health. ~ Taste of Home's Healthy Cooking magazine. For more information go to tasteofhome.com. ~ Aunt Millie
Sunday, September 12, 2010
Calcium and Osteoporosis Guide
Calcium's Role in the Body
Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength. Bones and teeth store 99% of the body's calcium.
The calcium level in the blood is kept at a steady level by the continual exchange of calcium between blood and bone. When insufficient calcium is obtained from food the body draws calcium out of the bones.
This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the bones of the wrist, hips, and spine. Loss of height and curvature of the spine may also result as may periodontal disease - the deterioration of the jaw bones that support the teeth.
Common in Women and Men
While osteoporosis also occurs in men, women are particularly vulnerable (1 in 4 by age 60). They have about 30% less bone than men, and a greater bone loss by menopause when estrogen levels drop. Slender framed women are at greater risk. (A woman in her eighties can have lost up to two thirds of her skeleton.)
Insufficient dietary calcium during pregnancy and breastfeeding can see bone reserves drawn upon, increasing the risk of osteoporosis in later years.
Hip fractures account for 300,000 hospitalizations each year. 1 in 5 older Americans with a hip fracture die within a year - and 1 in 5 end up in a nursing home.
Causes of Osteoporosis
The major factors associated with the bone loss of osteoporosis appear to be:
1) hormone changes of menopause
2) inadequate dietary intake of calcium and other bone nutrients such as magnesium, zinc and protein
3) insufficient exercise (weight bearing - such as walking, cycling - 30-60 minutes daily)
4) family history of osteoporosis
Other Contributing Factors May Include:
1) excessive intake of cola (regular and diet) and alcohol
2) cigarette smoking
3) some drug medications (e.g. steroids, thyroid)
Recommended calcium intake
Children 1-3 yrs. 500 mg.
4-8 yrs. 800 mg.
9-12 yrs. 1300 mg.
Teenagers 13-18 yrs. 1300 mg.
Adults 10-50 yrs. 1000 mg.
51+ yrs. 1200 mg.
Women pre-menopausal 1000 mg.
beginning menopause 1200 mg.
post menopausal 1500 mg.
Pregnant and breastfeeding
14-18 yrs 1300 mg.
19+ yrs 1000 mg.
Early Prevention Important
Gradual loss of bones begins in the thirties after maximum bone mass is reached. The stronger the bones at that time, the less trouble is likely to occur later. The earlier prevention or treatment begins the greater the benefit. The key to prevention is to build strong, dense bones early in life. By age 16, some 80% of peak bone mass is already reached.
Young women may lessen the risk by:
1) eating high-calcium foods as well as adequate fruits, vegetables, whole grains and nuts
2) drinking less soda and more milk
3) not engaging in extreme dieting that results in menstrual period cessation (via less estrogen)
4) taking regular exercise and not smoking
Good Dietary Sources of Calcium
(Eat 3-4 servings a day of calcium-rich foods)
1) Milk, yogurt, cheese
2) Flavored Milk drink and & Fruit Smoothies
3) Ice cream and frozen yogurt (low fat)
4) Soy drink (calcium-enriched)
5) Orange juice (calcium fortified)
6) Tofu (with calcium coagulant), Miso, Tempeh
7) Canned salmon or Sardines (with edible bones)
8) Breakfast cereals (calcium enriched) Total, Wheaties
9) Broccoli, Dry Beans, Baked beans
10)Almonds, Brazil nuts, Hazelnuts, Seeds
Calculating Calcium From Food Labels
The calcium content of packaged foods and drinks is shown in the Nutritional Facts label as a percentage of the DRI (Dietary Reference Intake)of 1000 mg. calcium.
To convert this percentage into milligrams of calcium, simply multiply the per cent figure by 10(or add a zero). Example: 5% = 50 mg. calcium; 35% = 350 mg. calcium.
Food Calcium Counter - www.CalorieKing.com
Calcium Supplements
Because the absorption of dietary calcium decreases with age, prescribed high doses of calcium (1500-2000 mg/day) may benefit persons with osteoporosis as well as Vitamin D (preferably in D3 form not D2), Vitamin K, magnesium, and zinc. Check with your doctor before starting any regimen of supplements. See www.CalorieKing.com for more information. ~Aunt Millie
Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength. Bones and teeth store 99% of the body's calcium.
The calcium level in the blood is kept at a steady level by the continual exchange of calcium between blood and bone. When insufficient calcium is obtained from food the body draws calcium out of the bones.
This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the bones of the wrist, hips, and spine. Loss of height and curvature of the spine may also result as may periodontal disease - the deterioration of the jaw bones that support the teeth.
Common in Women and Men
While osteoporosis also occurs in men, women are particularly vulnerable (1 in 4 by age 60). They have about 30% less bone than men, and a greater bone loss by menopause when estrogen levels drop. Slender framed women are at greater risk. (A woman in her eighties can have lost up to two thirds of her skeleton.)
Insufficient dietary calcium during pregnancy and breastfeeding can see bone reserves drawn upon, increasing the risk of osteoporosis in later years.
Hip fractures account for 300,000 hospitalizations each year. 1 in 5 older Americans with a hip fracture die within a year - and 1 in 5 end up in a nursing home.
Causes of Osteoporosis
The major factors associated with the bone loss of osteoporosis appear to be:
1) hormone changes of menopause
2) inadequate dietary intake of calcium and other bone nutrients such as magnesium, zinc and protein
3) insufficient exercise (weight bearing - such as walking, cycling - 30-60 minutes daily)
4) family history of osteoporosis
Other Contributing Factors May Include:
1) excessive intake of cola (regular and diet) and alcohol
2) cigarette smoking
3) some drug medications (e.g. steroids, thyroid)
Recommended calcium intake
Children 1-3 yrs. 500 mg.
4-8 yrs. 800 mg.
9-12 yrs. 1300 mg.
Teenagers 13-18 yrs. 1300 mg.
Adults 10-50 yrs. 1000 mg.
51+ yrs. 1200 mg.
Women pre-menopausal 1000 mg.
beginning menopause 1200 mg.
post menopausal 1500 mg.
Pregnant and breastfeeding
14-18 yrs 1300 mg.
19+ yrs 1000 mg.
Early Prevention Important
Gradual loss of bones begins in the thirties after maximum bone mass is reached. The stronger the bones at that time, the less trouble is likely to occur later. The earlier prevention or treatment begins the greater the benefit. The key to prevention is to build strong, dense bones early in life. By age 16, some 80% of peak bone mass is already reached.
Young women may lessen the risk by:
1) eating high-calcium foods as well as adequate fruits, vegetables, whole grains and nuts
2) drinking less soda and more milk
3) not engaging in extreme dieting that results in menstrual period cessation (via less estrogen)
4) taking regular exercise and not smoking
Good Dietary Sources of Calcium
(Eat 3-4 servings a day of calcium-rich foods)
1) Milk, yogurt, cheese
2) Flavored Milk drink and & Fruit Smoothies
3) Ice cream and frozen yogurt (low fat)
4) Soy drink (calcium-enriched)
5) Orange juice (calcium fortified)
6) Tofu (with calcium coagulant), Miso, Tempeh
7) Canned salmon or Sardines (with edible bones)
8) Breakfast cereals (calcium enriched) Total, Wheaties
9) Broccoli, Dry Beans, Baked beans
10)Almonds, Brazil nuts, Hazelnuts, Seeds
Calculating Calcium From Food Labels
The calcium content of packaged foods and drinks is shown in the Nutritional Facts label as a percentage of the DRI (Dietary Reference Intake)of 1000 mg. calcium.
To convert this percentage into milligrams of calcium, simply multiply the per cent figure by 10(or add a zero). Example: 5% = 50 mg. calcium; 35% = 350 mg. calcium.
Food Calcium Counter - www.CalorieKing.com
Calcium Supplements
Because the absorption of dietary calcium decreases with age, prescribed high doses of calcium (1500-2000 mg/day) may benefit persons with osteoporosis as well as Vitamin D (preferably in D3 form not D2), Vitamin K, magnesium, and zinc. Check with your doctor before starting any regimen of supplements. See www.CalorieKing.com for more information. ~Aunt Millie
Sunday, August 22, 2010
10 Super Foods For Better Health
The list below are what we call super foods - nutritionally speaking!
1) Sweet Potatoes. A nutritonal All-Star - one of the best vegetables you can eat. They're loaded with carotenoids, Vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
2) Mangoes. Just one cup of mango supplies three quarters of a day's vitamin C, one quarter of a day's vitamin A, a decent dose of blood-pressure lowering potassium, and 3 grams of fiber. Bonnus: mango is one of the fruits least likely to have harmful pesticide residue.
3) Unsweetened Yogurt. Plain yogurt has a pleasant tartness that's a perfect foil for the natural sweetness of berries, bananas, or for your favorite breakfast cereal. It has more protein, potassium, calcium, zinc, and viatamisn B-6 and B-12 than sweetened yogurt. That's because it doesn't have to share the container with the sugary preserves or the sugar that's in many flavored yogurts.
4) Broccoli. It has lots of vitamin C, carotenoids, and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.
5) Wild Salmon. The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden death heart attacks. And wild caught salmon has less PCB contamination than farmed salmon.
6) Crispbreads. Whole grain rye crackers, like Wasa, Ry-Krisp and Ryvita - usually called crispbreads - are loaded with fiber and often fat-free.
7) Garbanzo Beans. All beans are good beans. They're rich in protein fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they're so versatile. Just drain, rinse, and toss a handful on your green salad, throw them into vegetable stews, curries, and soups, mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.
8) Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one third of a day's vitamins A and C, and a nice shot of potassium for only 85 fat-free, salt-free calories. And when they're in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
9) Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the supermarket that's ready to go into the oven, a stir-fry, or a soup. It's an easy way to get payloads of vitamins A and C, and fiber.
10) Leafy Greens. Don't miss out on powerhouse greens like kale,collards, spinach, turnip greens, mustard greens, and Swiss chard. These standout leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein and fiber. Serve with a splash of lemon juice or red wine vinegar. ~
* Nutrition Action HealthletterAunt Millie
1) Sweet Potatoes. A nutritonal All-Star - one of the best vegetables you can eat. They're loaded with carotenoids, Vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
2) Mangoes. Just one cup of mango supplies three quarters of a day's vitamin C, one quarter of a day's vitamin A, a decent dose of blood-pressure lowering potassium, and 3 grams of fiber. Bonnus: mango is one of the fruits least likely to have harmful pesticide residue.
3) Unsweetened Yogurt. Plain yogurt has a pleasant tartness that's a perfect foil for the natural sweetness of berries, bananas, or for your favorite breakfast cereal. It has more protein, potassium, calcium, zinc, and viatamisn B-6 and B-12 than sweetened yogurt. That's because it doesn't have to share the container with the sugary preserves or the sugar that's in many flavored yogurts.
4) Broccoli. It has lots of vitamin C, carotenoids, and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.
5) Wild Salmon. The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden death heart attacks. And wild caught salmon has less PCB contamination than farmed salmon.
6) Crispbreads. Whole grain rye crackers, like Wasa, Ry-Krisp and Ryvita - usually called crispbreads - are loaded with fiber and often fat-free.
7) Garbanzo Beans. All beans are good beans. They're rich in protein fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they're so versatile. Just drain, rinse, and toss a handful on your green salad, throw them into vegetable stews, curries, and soups, mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.
8) Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one third of a day's vitamins A and C, and a nice shot of potassium for only 85 fat-free, salt-free calories. And when they're in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
9) Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the supermarket that's ready to go into the oven, a stir-fry, or a soup. It's an easy way to get payloads of vitamins A and C, and fiber.
10) Leafy Greens. Don't miss out on powerhouse greens like kale,collards, spinach, turnip greens, mustard greens, and Swiss chard. These standout leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein and fiber. Serve with a splash of lemon juice or red wine vinegar. ~
* Nutrition Action HealthletterAunt Millie
Wednesday, August 18, 2010
Comfort Food Diet
I have found a wonderful tool in the weight loss battle. It's called Taste of Home's Comfort Food Diet Cookbook. It has over 433 recipes with foods you crave, but the versions that appear in here are lighter versions. I've tried some of them and they taste great.
Included in the cookbook are diet tips, logs to record your food intake and calories and even suggestions for exercise.
It is a great find and I highly recommend it. I have already lost 5 pounds following this diet. If you buy the cookbook, you will have access to the website that will help you along the way.
Below I've chosen some information you may find helpful.
Balancing Your Diet
A healthy diet is so much more than calories in versus calories out. You must have balance and variety in order to meet all of your nutritional needs.
Fruits and Vegetables
Fruits and vegetables are an important part of any healthy diet. They are a major source of vitamins and minerals, contribute to daily fiber intake and supply valuable antioxidants and phytonutrients that researchers suggest can help prevent disease. Eating various colored fruits and vegetables will ensure that you are getting a variety of nutrients each day. They are also low in calories, which means a lot of nutritional bang for your calorie buck.
Fat
Generally speaking, healthy adults should limit fat to about 30% of their calories each day. This means at 1,300 or1,500 calories a day, you should be eating no more than about 50 grams of fat per day. Stick with healthier monounsaturated and polyunsaturated fats like fats found in olive and canola oils, nuts and seeds.
Saturated Fat
Saturated fat is found mainly in high-fat meats and dairy foods as well as coconut oil, palm kernel oil and some processed foods. Limit saturated fat to 10% of calories or less, which means about 17 grams when following 1,400 or 1,500 calories a day.
Trans Fat
As in the case of saturated fat, diets high in trans fat can increase LDL ("bad") cholesterol which increases the risk of coronary artery disease. Trans fat may also decrease HDL ("good") cholesterol. Trans fat can be found in vegetable shortening, stick margarine, fried foods, processed foods and store bought baking goods. Limit trans fat as much as possible and try to stay below 1.5-2.0 grams per day.
Cholesterol
Eating foods high in cholesterol can increase blood cholesterol for some people, which is why it's recommended to limit daily intake to 300 mg. even though saturated and trans fats have a more significant effect on blood cholesterol. Cholesterol if found only in foods from animals, such as eggs, meat and dairy products.
Sodium
High blood pressure is a major risk factor for heart disease, and salt can be a contributor to high blood pressure. High sodium diets do not cause high blood pressure in everyone but it is still wise to limit sodium to 2,300 mg per day. One teaspoon of salt contains about 2,300 mg. of sodium, but keep in mind that most of the salt we consume comes from processed foods, not the salt shaker. Foods high in sodium include lunch meat, condiments like soy sauce and ketchup, frozen dinners, canned foods, boxed mixes, seasoning packets and foods labeled as "smoked," "cured," "pickled" or "brined."
Simple substitutions to the Salt Shaker:
Many of us are conditioned to grab for the salt shaker eve before tasting our food. Try to get out of this habit. Taste your food first. Savor it. Enjoy several bites without adding extra salt. With time, you likely won't reach for the salt shaker at all.
Experiment with your recipes by replacing the salt called for with herbs or sodium-free seasoning blends. Try seasoning veggies with a splash of lemon juice.
Fiber
Healthy adults should be eating at least 20-30 grams of fiber each day although most Americans eat far less than that. Fiber can be categorized as soluble or insoluble fiber. Soluble fiber can help lower cholesterol wile insoluble fiber helps maintain a healthy digestive tract. In addition, fiber helps you feel full, which can help prevent overeating. Foods high in soluble fiber include oatmeal, beans and barley, while foods with insoluble fiber include whole wheat and brown rice.
Tips to Help Boost Fiber
Leave the skins on fruits and vegetables.
Add extra veggies into soups and side dishes.
Sprinkle oat bran or wheat germ over yogurt to stir into casseroles.
Choose whole grain breads and crackers. Whole wheat or whole grain flour should be listed as the first ingredient on the food label.
Toss kidney beans or garbanzo beans into salads.
Carbohydrates
Carbohydrates have received a lot of bad press over the years. While it's important to watch the amount of carbohydrates you consume, carbs are an important part of a healthy diet because they fire up and fuel the body's engine.
There are two types of carbohydrates: sugar and starch. Sugars include fructose and lactose. Starches are grains, pasta and potatoes. The body converts all sugars and starches to glucose - a source of energy. Diabetics need to watch how many carbs they consume, however, because their bodies regulate glucose in the bloodstream differently than most.
Choosing whole grains plus eating a variety of fruits and vegetables and reduced fat dairy products are positive carbohydrate choices...and those choices matter for overall health. The carbs found in packaged cakes, pies and cookies are highly processed and don't contribute to a healthy diet. Cutting them out of your meal plan means eliminating empty calories, which makes sense if you are watching your weight. For instance, 4 1/2 teaspoons of sugar may have about the same calories and carbohydrates as a medium apple, but the medium apple is a far healthier choice.
Protein
Proteins bring oxygen to blood, produce antibodies and help muscles contract. About half of the protein we consume creates enzymes, which help cells carry out necessary chemical reactions. The body needs a constant supply of protein to repair and rebuild cells that are worn or damaged. In general, women should consume 45 grams of protein per day, and men should consume around 55 grams each day.
~ From Comfort Food Diet Cookbook, Aunt Millie
Included in the cookbook are diet tips, logs to record your food intake and calories and even suggestions for exercise.
It is a great find and I highly recommend it. I have already lost 5 pounds following this diet. If you buy the cookbook, you will have access to the website that will help you along the way.
Below I've chosen some information you may find helpful.
Balancing Your Diet
A healthy diet is so much more than calories in versus calories out. You must have balance and variety in order to meet all of your nutritional needs.
Fruits and Vegetables
Fruits and vegetables are an important part of any healthy diet. They are a major source of vitamins and minerals, contribute to daily fiber intake and supply valuable antioxidants and phytonutrients that researchers suggest can help prevent disease. Eating various colored fruits and vegetables will ensure that you are getting a variety of nutrients each day. They are also low in calories, which means a lot of nutritional bang for your calorie buck.
Fat
Generally speaking, healthy adults should limit fat to about 30% of their calories each day. This means at 1,300 or1,500 calories a day, you should be eating no more than about 50 grams of fat per day. Stick with healthier monounsaturated and polyunsaturated fats like fats found in olive and canola oils, nuts and seeds.
Saturated Fat
Saturated fat is found mainly in high-fat meats and dairy foods as well as coconut oil, palm kernel oil and some processed foods. Limit saturated fat to 10% of calories or less, which means about 17 grams when following 1,400 or 1,500 calories a day.
Trans Fat
As in the case of saturated fat, diets high in trans fat can increase LDL ("bad") cholesterol which increases the risk of coronary artery disease. Trans fat may also decrease HDL ("good") cholesterol. Trans fat can be found in vegetable shortening, stick margarine, fried foods, processed foods and store bought baking goods. Limit trans fat as much as possible and try to stay below 1.5-2.0 grams per day.
Cholesterol
Eating foods high in cholesterol can increase blood cholesterol for some people, which is why it's recommended to limit daily intake to 300 mg. even though saturated and trans fats have a more significant effect on blood cholesterol. Cholesterol if found only in foods from animals, such as eggs, meat and dairy products.
Sodium
High blood pressure is a major risk factor for heart disease, and salt can be a contributor to high blood pressure. High sodium diets do not cause high blood pressure in everyone but it is still wise to limit sodium to 2,300 mg per day. One teaspoon of salt contains about 2,300 mg. of sodium, but keep in mind that most of the salt we consume comes from processed foods, not the salt shaker. Foods high in sodium include lunch meat, condiments like soy sauce and ketchup, frozen dinners, canned foods, boxed mixes, seasoning packets and foods labeled as "smoked," "cured," "pickled" or "brined."
Simple substitutions to the Salt Shaker:
Many of us are conditioned to grab for the salt shaker eve before tasting our food. Try to get out of this habit. Taste your food first. Savor it. Enjoy several bites without adding extra salt. With time, you likely won't reach for the salt shaker at all.
Experiment with your recipes by replacing the salt called for with herbs or sodium-free seasoning blends. Try seasoning veggies with a splash of lemon juice.
Fiber
Healthy adults should be eating at least 20-30 grams of fiber each day although most Americans eat far less than that. Fiber can be categorized as soluble or insoluble fiber. Soluble fiber can help lower cholesterol wile insoluble fiber helps maintain a healthy digestive tract. In addition, fiber helps you feel full, which can help prevent overeating. Foods high in soluble fiber include oatmeal, beans and barley, while foods with insoluble fiber include whole wheat and brown rice.
Tips to Help Boost Fiber
Leave the skins on fruits and vegetables.
Add extra veggies into soups and side dishes.
Sprinkle oat bran or wheat germ over yogurt to stir into casseroles.
Choose whole grain breads and crackers. Whole wheat or whole grain flour should be listed as the first ingredient on the food label.
Toss kidney beans or garbanzo beans into salads.
Carbohydrates
Carbohydrates have received a lot of bad press over the years. While it's important to watch the amount of carbohydrates you consume, carbs are an important part of a healthy diet because they fire up and fuel the body's engine.
There are two types of carbohydrates: sugar and starch. Sugars include fructose and lactose. Starches are grains, pasta and potatoes. The body converts all sugars and starches to glucose - a source of energy. Diabetics need to watch how many carbs they consume, however, because their bodies regulate glucose in the bloodstream differently than most.
Choosing whole grains plus eating a variety of fruits and vegetables and reduced fat dairy products are positive carbohydrate choices...and those choices matter for overall health. The carbs found in packaged cakes, pies and cookies are highly processed and don't contribute to a healthy diet. Cutting them out of your meal plan means eliminating empty calories, which makes sense if you are watching your weight. For instance, 4 1/2 teaspoons of sugar may have about the same calories and carbohydrates as a medium apple, but the medium apple is a far healthier choice.
Protein
Proteins bring oxygen to blood, produce antibodies and help muscles contract. About half of the protein we consume creates enzymes, which help cells carry out necessary chemical reactions. The body needs a constant supply of protein to repair and rebuild cells that are worn or damaged. In general, women should consume 45 grams of protein per day, and men should consume around 55 grams each day.
~ From Comfort Food Diet Cookbook, Aunt Millie
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