We all go through it — the sudden urge to taste something sweet. Perhaps it is a craving for a delectable dessert after dinner, or even as simple as adding sweet sugar to our morning cup of Joe. The energy and joy we feel as the sugar settles in can become an addictive feeling that we crave time and time again. Unfortunately with sugar “highs” come the sugar “lows” when we feel tired and the urge for something sweet starts all over again. It’s time to uncover the truth about sugar cravings and how we can finally tame our sweet tooth and break our sugar addiction.

Sugar Addictions

How it works – Sugar fuels every cell in the brain so the brain perceives sugar as a reward, which causes our sugar cravings to want more. Simple sugars found in syrup, soda, candy, and table sugar quickly gets absorbed into the bloodstream, causing our blood sugar levels to spike (known as the “sugar high”). Once the blood sugar is moved out of the bloodstream and into our cells for energy, (with the help of the hormone insulin), it causes a drop in blood sugar levels. These rapid changes in blood sugar levels leads to the crash, or sugar “low”, leaving us to feel tired and wiped out and in search for more sugar to regain the “high”. This sets us up for bad eating habits that are hard to break.

The Good News! – Sugar is not needed as much as we think. We can retrain our taste buds to enjoy things that are not as sweet or find ways to curb our sugar cravings. The best way to do this is to gradually cut down foods or drinks with added sugar. This change is more doable for long term so that we are not likely to fall back into bad habits. Try one less sweet food or drink from your diet each week. For example, pass dessert after dinner or use less sugar in your coffee or cereal. Over time, you will lose the need for the sweet, sugary taste!

Most Americans consume about 19 teaspoons or more of added sugar a day, which equates to up to 285 calories. You should be aiming for no more than 6 teaspoons daily for women and 9 teaspoons for men, cutting it down to 100 calories and 150 calories, respectively. Try some of these tips to cut down on added sugar consumption:

No need to completely give up on sweet treats. Simply replace table sugar or sweet processed foods with the “good-for-you” sweets such as fresh berries or fruit in oatmeal instead of sugar. Try dried, frozen, or canned fruit without added sugar. Also, a low-sugar yogurt can help provide you with natural sugars to satisfy your cravings.

• Protein helps! High protein foods digest more slowly, keeping you feeling full for a longer period of time and curbing the sugar cravings. Lean proteins such as lean meats, low-fat yogurt, eggs, nuts, or beans are good choices and also do not make your blood sugar spike up and down the way refined carbs and sugars do.

• Fill up on fiber. Like protein, fiber helps in keeping you full and giving you more energy. Fiber does not raise your blood sugar, preventing any crashes or sugar “lows”. Fruits, vegetables, and whole grains are some good examples to aim for. Smear some peanut butter on an apple for a protein/fiber combo!

• Watch out for hidden sugars. Get in the habit of reading food labels and filter out high sugar foods before they hit your shopping cart. If sugar is listed in the first few ingredients, the product is likely to have more than 4 total grams of sugar, or 1 teaspoon. Sugar can also be labeled differently with names like: agave nectar, brown rice syrup, high fructose corn syrup, evaporated cane juice, malt syrup, molasses and words ending in –ose (glucose, lactose, sucrose, etc.) Foods that are not commonly seen as sweet may contain high amounts of sugar such as ketchup, barbecue sauce, pasta sauce, and reduced-fat salad dressings, which is why it is important to read food labels to help control added sugar intake.

Looking for some fun Halloween treats and cocktails for your next holiday bash? Halloween usually aims to satisfy your sweet tooth, but before you go to the store and splurge on all the candy and chocolates, try some of these delectable, lighter party treats and cocktails that won’t leave your party guests looking and feeling like little jack-o-lanterns later.

Halloween Treats

Candy Corn Quesadillas

A simple, flavorful, and fun Halloween treat perfect for party guests! First, preheat oven to350 degrees. Cut 12 corn or whole wheat tortillas in a triangle, leaving the bottom uncut and round (to resemble the shape of a candy corn). In a small bowl, mix 3 tablespoons of salsa and 3 tablespoons of (low-fat) sour cream together. In a medium mixing bowl, combine 2 cups of diced roasted chicken, 1½ tablespoons of chopped green chilies, and the salsa/sour cream mix. Add salt and pepper to taste. Spoon 1/3 cup of chicken mixture onto tortilla and place corresponding tortilla on top. Place sliced cheeses on top to resemble candy corn pathttern with a white cheese at the tip (Monterey Jack or White Cheddar), dark orange cheese in e middle (mild or sharp Cheddar), and light orange cheese at the bottom rounded edge (Tillamook). Place the 6 quesadillas in the oven and bake until cheese is melted (about 5 minutes). Remove from oven, trim any extra cheese if desired, and serve.

Mummy Dogs

Try these mummified hot dogs that are sure to please and easy to make. All you need is 1 can of refrigerated crescent  dinner rolls for every 8 large hot dogs (try soy dogs or a low-fat, low-sodium chicken sausage for a healthier choice).  Cut each triangle in narrow strips of dough (strips should be a quarter of an inch in width) and wrap strips around the hot dog, starting at the base. When you reach the top of the hot dog, leave a separation for the mummy’s face. Place on ungreased cookie sheet or pan and bake for 12-15 minutes or until dough is light golden brown. Cool for 2 minutes and use a toothpick dipped in mustard (or another favorite condiment) to form two eyes. Dig in and enjoy!

(Party tip: try cutting dogs in half or use cocktail sausages for a mini-mummy party treat!)

Snack-O-Lantern Fruit Cups 

Slice off the top of a navel orange and hollow out the interior by scooping out the orange segments. Carve a pumpkin face on one side of the orange and repeat for other oranges. Dice up your favorite fruit (including the orange segments) and fill each cup. Set the lid back on top and serve.

Frozen Boo-Nana Pops

Although this is made with white chocolate (only half an ounce each pop), it’s much healthier than candy, andcertainly a frozen Halloween snack for all to enjoy! For an even healthier version, you can substitute white chocolate for yogurt. All you need is 1 medium banana, 1 cup white chocolate (or yogurt), 8 mini chocolate chips (for the eyes), and 4 popsicle sticks. Cut eat each banana in half lengthwise, then in half to make 4 quarters to yield 4 boo-nana pops. Insert popsicle sticks into bananas and freeze on a wax paper lined cookie sheet prior to dipping in melted chocolate (easy way is to microwave chocolate in coffee mug for 30 seconds at a time, stirring until chocolate is soft and melted). Add chocolate chips for the eyes before chocolate hardens.

Witch’s Broom

For this fun easy snack, you will need 12 slices of your favorite cheese, 12 pretzel sticks and 12 fresh chives. Fold eachcheese slice and cut the fringes of the broom using a pair of scissors. Roll the slice of cheese around the pretzel stick so that the fringes are hanging down like a broom. To keep the cheese in place, wrap the chive around the stick and tie it. Simple as that, enjoy!

Halloween Cocktails

Who says Halloween is just for the kids? Try these fun Halloween Cocktails for your next costume party!

La Llorona (The Weeping Woman) Martini:

One of these intoxicating drinks contains 3 ounces of Pisco Brandy, 1 ounce fresh lime juice, 1 ounce fresh lemon juice, 1½ tablespoons granulated sugar, crushed ice, dash of Angostoria bitters, and dry ice for the spooky effect of wispy smoke that emulates the long, flowing gown worn by La Llorona. In a cocktail shaker filled with crushed ice, combine brandy, juices and sugar. Cover and shake vigorously for 15 seconds and strain into a cocktail glass. Top with a few drops of bitters and add dry ice.

(Note: Dry ice is safe to use in drinks, but be sure to wait for the ice to melt before actually drinking it as it can burn your skin).

Caramel Apple Punch:

All you need for this drink version of a tasty treat include the following – 1 quart of chilled apple cider, 1¼ cup spiced rum, 2 tablespoons of fresh lemon juice, and 1 red apple, thinly sliced. I a large pitcher or punch bowl, combine the cider, rum, and lemon juice and chill for up to 12 hours. Serve over ice and garnish with the apple slices.

Pumpkin Martini:

Try this delectable drink for your next party mixer. Combine 1 tablespoon of sugar, and 1/8 teaspoon of pumpkin pie spice on a small plate. Dip the rim of a chilled martini glass in water, then in the sugar mix to coat. In a martini shaker filled with ice, combine 3 tablespoons of vodka, 2 tablespoons of half and half, 1 tablespoon of canned pure pumpkin puree, 1 tablespoon of maple syrup, ¼ teaspoon of pure vanilla extract, and 1/8 teaspoon of pumpkin pie spice. Shake vigorously and then strain into prepared martini glass.

Vampire Punch: 

This sweet-tart drink will be sure to pack a punch at your next Halloween bash. Combine ¼ cup sugar and ¼ cup water in a small saucepan. Cook over medium heat, stirring often, until sugar is completely dissolved, usually in 1-2 minutes. Let it cool. In a large pitcher or punch bowl, combine ½ cup Campari, ½ cup of gin, ½ cup of fresh-squeezed orange juice, and the sugar-water mix. Chill for up to 12 hours. Just before serving, add 3 cups of chilled club soda, ½ cup of pomegranate seeds and 1 thinly sliced orange. Serve over ice.

Dark and Spooky:

Fill a glass with ice and pour ½ cup of ginger beer and 2 teaspoons of fresh lime juice. Float 3 tablespoons of dark rum onto the ginger beer by slowly pouring the rum over a metal spoon turned upside down. Garnish with a lime wedge and enjoy the deep, intense flavors of this dark and spooky cocktail.

*Please drink responsibly.

We have all been told not only to eat our fruits and veggies, but eat them in a variety of colors – red, dark green, yellow, blue, purple, white and orange. Why? It not only creates a more visually pleasing plate for ourselves (and our kids!), but it provides us with a broad range of nutrients, including antioxidants!

What are antioxidants?

Antioxidants are nutrients that help prevent or delay some types of cell damage that lead to chronic conditions (heart disease, cancer, vision loss, diabetes, etc.)

Where can we find them? (foods)

Antioxidants obtained from the diet play an important role in the body’s antioxidant defense against free radicals that promote (i.e cause) cell damage, which is linked to an increased risk of a variety of diseases and even to the aging process itself. These antioxidants include Vitamin C, Vitamin E, carotenoids such as beta-carotene and lycopene, and other phytonutrients (substances found in fruits, vegetables, and other plant foods that provide health benefits).

Vitamin C and Vitamin E are especially effective because they help reduce a variety of reactive oxygen species (those free radicals that cause cell damage) and are quickly regenerated back to their active form to neutralize the next set of free radicals — a natural boost to our immune system!

Vitamin C is abundant in fruits and vegetables and offers antioxidant protection against bacterial and viral invaders.

Vitamin E is generally found in nuts, seeds, vegetable oils, and wheat germ to protect unsaturated fat in cell membranes as well as fatty nerve tissue from oxidative destruction.

Carotenoids are colored nutrients/antioxidants generally found in fruits and vegetables as well. (It’s safe to say fruits and vegetables are loaded with a variety of different antioxidants!) This includes beta-carotene (the orange color in carrots) and lycopene (the red color in tomatoes).

Aim for a variety of colors to obtain different antioxidants in foods. Examples of foods that are rich in antioxidants include (but not limited to): prunes, apples, raisins, plums, grapes, alfalfa sprouts, onions, eggplant, beans, whole grains, and fish.

Other antioxidants that can help keep you healthy include zinc (found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products) and selenium (found in Brazilian nuts, tuna, beef, poultry, fortified breads, and other grain products). To get the biggest benefits of antioxidants, eat these raw (if it doesn’t need to be cooked, such as vegetables) or lightly steam them. Don’t overcook or boil them, which can lead to some nutrient loss.

How cooking with color can help your health:

Here are just some of the benefits of eating a variety of colorful fruits and vegetables.

• Red: fruits and vegetables rich in this color help
  aintain a healthy heart, memory function, urinary tract health, and lowers risk of some cancers.
• Orange/Yellow: these fruits and veggies help maintain heart, vision, and immune system health, as well as lower the risk of some cancers. High levels of vitamin C and folic acid are found in these colored fruits and vegetables.
• Green: Fruits and veggies of this color decreases the risk of some cancers as well as heart disease, maintain vision health, protect against birth defects and keep red blood cells, bones, and teeth strong.
• Blue/Purple/Black: these fruits and veggies contain antioxidants that help lower the risk of some cancers, promote healthy aging, and improve urinary tract health, memory function and heart health.
• White/Tan/Brown: a diet rich in these colored fruits and vegetables will enjoy the benefits of lower cancer risk and heart health maintenance. These fruits and vegetables typically include health promoting substances such as folic acid, fiber, potassium, and vitamin C.

How antioxidants affect diabetes:

High blood sugars (hyperglycemia) in those with type 2 diabetes promote auto-oxidation of glucose (blood sugar) to form free radicals, which is why antioxidants can help in reducing diabetic complications as a result of hyperglycemia. Measures of oxidative damages are generally increased in people with diabetes since hyperglycemia creates additional oxidative stress and decreased antioxidant protection. Although evidence does not warrant increased intakes of antioxidants to help treat or delay the onset of diabetes, including antioxidants in our diet can help protect our cells from some oxidative damage.

The best way to stay healthy is to eat a wide variety of vitamin-rich foods. Nutrient dense “super foods” are packed with vitamins, minerals, and antioxidants, which all minimize cell damage that may lead to heart disease, cancer, Alzheimer’s, diabetes, and other chronic conditions. Nutrients work best in our bodies when we get them the natural way — through our diet! It’s best to aim for a variety of healthy foods that contain vitamins, minerals, and antioxidants to ensure a nutritionally balanced diet for optimal health.

Related Post: Eat the Rainbow!

Photo by Mike

It’s time to bust out the grill, summer has arrived! It’s that time of year when the warm weather and longer days inspire us to cook outdoors. A tasty marinade or rub is essential to getting flavor in your summertime favorites. Marinades are liquid mixtures containing an acid (vinegar, citrus, white wine) and a base (oil, yogurt, honey), along with herbs and/or spices. Marinades add strong flavors while making food more tender and moist. Rubs are combinations of herbs and spices that are rubbed all over meat, fish, vegetables, or whatever you choose. Rubs may create a protective layer around food that slightly insulates it from the direct heat of the grill, keeping it moist. It also adds lots of flavor and a crispy crust and works best when the food is grilled, broiled, baked, or roasted.

Marinating meat, fish, and poultry prior to grilling also cuts down on the amount of carcinogenic compounds produced. The acids in marinades also may slow down the growth of harmful bacteria that often flourish at summer cookouts. However, despite all their benefits, choosing the wrong marinades or rubs could wreck your diet. Some store-bought options can be unhealthy, which are often loaded with sodium, fat, added sugars, and preservatives. Try some of these healthier, yet tasty combinations that will keep your summer cookout a healthy one.

HEALTHY MARINADES

When making your own marinade, try lower sodium options – no-salt seasonings, herbs, spices, and/or low-sodium soy sauce. Try some of these heart healthy marinade recipes and use on your favorite protein source (also try on a mix of your favorite vegetables!):

#1: 3 tablespoons low sodium soy sauce, 2 teaspoons vinegar, and 3 minced garlic cloves. Slowly whisk 1 teaspoon olive oil until combined.

#2: 4 tablespoons safflower oil, 4 tablespoons olive oil, 1/8 cup lemon juice, 2 garlic cloves (minced), ½ teaspoon oregano, ½ teaspoon tarragon

#3: ¼ cup extra-virgin olive oil, ¼ cup toasted sesame oil, 1/8 cup unseasoned rice vinegar, 2 tablespoons low-sodium soy sauce, 1 tablespoon Thai chili-garlic sauce (Sriracha), zest of 1 lemon, 3 to 5 cloves of garlic, grated, and 1 small knob of fresh ginger, grated. Mix to combine.

(Note: Marinate meat for a minimum of 30 minutes to a maximum of overnight for the best results. Over-marinated meat will soften and become mushy because of the acid breaking down the food.)

HEALTHY RUBS

Rubs are a healthier alternative to heavy sauces since most ingredients in a spice rub have few calories. The type of rub chosen depends on the type of food and personal flavor preference. A stronger rub may complement heartier foods (paprika and chili with steak or salmon), while a milder rub may pair better with chicken breast or white fish (such as mahi mahi). Here are some easy flavor combinations that doesn’t require added salt:

#1: Paprika, pepper and chili powder

#2: Garlic, onion powder, dried basil and oregano

#3: Chili peppers, lime juice, fresh garlic and cilantro

#4: Oregano, thyme, pepper, coriander, onion powder and garlic powder

#5: Tarragon, mustard, chive, chervil and fresh shallot

#6: Garlic powder, chili powder, cumin, paprika

Want to pack a lunch for work or school but feel as if you don’t have any time? Trying to think of a healthy meal to make for the week that won’t get too routine or boring? A salad is a perfect choice! They’re easy to assemble, modifiable to fit your preferences, and packed with nutrition to leave you with a burst of energy to get through the rest of your day. Follow these 5 time saving tips to make a variety of fun salads for the week:

5 Time Saving Tips

Photo: Popsugar

1. Wash and portion out greens

• Wash & dry all of the greens at once, either with a salad spinner or paper towel, and divide into individual containers. (Make sure these containers are large enough to add toppings.)
• Place a paper towel at the bottom of the containers to absorb any condensation that forms over the week to keep your greens fresh.

2. Prep a variety of toppings

• Focus on variety, so that you don’t get tired of eating the same exact salad every day. Prep enough of each topping for just a few, not all, of the salads. The sky’s the limit for salad toppings!
• To make your shopping list and prep time easier, make a long list of every topping you love and then choose a few for that week. Use the rest as ideas for other weeks.
• Roasted vegetables or chopped fruits deliver great flavor. Use leftover fruits and vegetables from breakfast and dinner.
• Also great choices include nuts, seeds, dried fruit, cubed or sliced meats, tuna, and cheese. Choose a protein source to make it a nutritionally balanced meal.

3. Store toppings together

• Store the salad toppings together in containers or plastic bags for quick assembly. Place bags or containers in the middle shelf of the refrigerator, near the front. This will keep delicate ingredients from freezing with as little condensation as possible.

4. Invest in small dressing containers

• Avoid dressing a salad before you’re ready to eat it to prevent sogginess. Use smaller containers to hold just the right amount of homemade or premade dressing. Taking your own dressings each day allows you to mix and match, especially if they’re already filled and ready to go.

5. Grab and Go – in only 1 minute!

• When making your lunch, all that’s left to do is grab the container of portioned-out greens and the bag of desired toppings prepared previously. With your dressing all ready to go, you’re all set to head out the door! It only takes 60 seconds. When lunchtime rolls around, or whichever meal you choose, your salad is fresh and ready to eat in no time!

As we transition into Spring, take advantage of the nice weather and plan a few walks or hikes this month. April 1^st does not have to be the only day we can celebrate “Walking Day.” Instead, we can use it as a theme for the month of April. Just like a car needs a healthy supply of fuel, walkers also need to make sure their body is fueled before a long journey in order to have good stamina and get most out of the exercise. However, too much food before a walk can leave you feeling uncomfortable. It’s not just filling up that’s important either, it’s what you eat and at what time that matters. Follow these simple guidelines to make sure our body gets enough fuel for energy and better performance as well as to prevent any stomach discomfort, hunger or fatigue:

By Active.com – Find Walking Events & Races Near You

Before the Walk:

• Don’t start on an empty stomach. Try to have at least a light snack before you head out since your body has been fasting all night. Without available calories, it will be harder to work out as intensely or for a longer period of time.
• 30-90 minutes before exercise – If you want to eat close to your walk or workout time, focus on an easily digested carbohydrate snack for a quick fuel boost such as a banana, low-fat bagel or English muffin, or low-fat yogurt.
• 1-3 hours before exercise – Eat a light, low-fat meal to get the benefit of the calories with less risk of stomach distress. Try half a chicken or turkey sandwich on whole
• wheat bread or low-fat yogurt with a sliced banana.
• Wait 3-4 hours after eating a large meal before working out – a big breakfast will take about 3-4 hours for the body to digest the fats and proteins. It is better to have a light breakfast before a morning walk and save the bigger meal for afterwards. Otherwise, time your workout accordingly to give your body time to digest so that you won’t feel discomfort during the exercise.
• See what works for you – people vary in how well they perform during exercise and how much is eaten or not eaten before a workout. Foods that sit well in the stomach when not exercising may or may not produce nausea or gas when combined with exercise. Experiment to see what works best for you.

During the Walk:

For a long journey, it is important not to neglect your liquid intake. Make sure to take plenty of water with you, but avoid downing large quantities at a time as this may cause stomach discomfort. A steady stream of fluids will keep you well hydrated and provide your body with fuel to keep going. It’s good practice to have a swift intake of water every 20 minutes or so to keep refreshed. Occasional snacks are good to have on hand to keep both morale and energy up. Ideal snacks for nutrition on the go include:

• Peanut butter and jelly sandwiches
• Whole wheat sandwiches containing lean meat or tuna
• Fruit smoothies
• Cereal, fruit, and energy bars
• Apples, grapes, bananas, dried fruit

After the Walk:

Good nutrition does not stop when you’ve finished your journey or workout. Eat a balance of carbohydrates and protein within an hour of finishing your walk or workout, helping your muscles to recover and to restore lost energy. Also, maintain your fluid intake once you’ve finished as well.

Walkers/exercisers who think carefully about what they eat and the timing of their meals and snacks are likely to reap the benefits while exercising. If done correctly, they will likely see a noticeable improvement in walking performance and general fitness.

Related Article:

4 Way Walking Can Help You Run Faster

Spring is just around the corner and is a great time for a fresh start. Spring cleaning does not just include cleaning out your closets. It can also be a time to clean out any naughty little eating habits that have snuck up on you over the winter season. As the weather warms and heavy soups, stews and casseroles lose their appeal, start taking advantage of seasonal spring food to add to tasty and heart-healthy meals.

By: Amy Loves It

Seasonal fruits and vegetables are at optimal flavor and quality, which makes it easy to follow a healthy diet when you incorporate spring food. Since they are in abundance in the springtime, they cost less at grocery stores and farmers’ markets. Buying in-season foods are grown closer to home so they don’t lose as much nutritional value due to shorter travel distances.

Seasonal produce not only taste good, but they also reduce the risk of heart disease and stroke. To take full advantage of spring’s healthy selections, try to concentrate on including a variety of colors in your everyday meals. Aim for colors such as dark leafy green vegetables (spinach and kale), yellow and orange (mango, peaches, squash, carrots), red (beets and strawberries), and blue and purple (blueberries and plums). Research shows that these fruits and vegetables contain different classes of phytonutrients, which are natural components in plants that may reduce the risk of heart disease, stroke, and some cancers.

Seasonal fruits and vegetables vary from region to region, but try some of these spring favorites in your meals and snacks during the upcoming months:

Apricots – Enjoy them dried or chopped in a refreshing spring salad.

Asparagus – Fire them up on a grill for just a few minutes for a delicious side dish.

Artichokes – Steam them and serve drizzled with a low-fat Italian dressing.

Broccoli – Serve them steamed of sautéed, or try them raw in salads or with a low calorie dip for a crunchy snack. Eat as much as you’d like since they are loaded with antioxidants and also high in fiber!

Chives – One of the many seasonal herbs that are especially good during the springtime.

Fennel – Available in early spring and also in summer and fall. With a slight licorice flavor, they add a unique taste and crunch to salads.

Greens – Spring greens include Swiss chard, mustard greens, and collard greens. Toss your favorite springtime greens in a salad, but try not to hide their natural flavors under a heavy dressing. Instead, drizzle with olive oil and a splash of lemon or lime juice.

Mango – Try in a refreshing smoothie or mango salsa for a springtime treat.

Spinach – A versatile vegetable that can be used in almost any meal or snack. Try in place of lettuce in sandwiches or burgers, add in salad, or sauté and serve as a side dish or in pasta.

Strawberries – Available through early summer, but may be sweetest in spring. Add in a mixed fruit bowl, tossed in salad, or mixed in strawberry balsamic vinaigrette.

No matter what time of year, there are plenty of ways to incorporate healthy, fresh fruits and vegetables into your diet. It is recommended to aim for at least five servings of fruits and vegetables a day. Making half of each plate full with springtime fruits and vegetables that are abundantly available will have you easily reaching the recommended daily number of fruit and vegetable servings. This spring, freshen up your eating habits with delicious seasonal produce!

Heart disease can be preventable, so it is important to know what you should do to improve your heart health, as well as what you shouldn’t do. Although there are some things you can’t control, such as getting older or having a parent with heart disease, there are many more things you CAN do to lower your risk of heart disease. Poor food choices and living a sedentary lifestyle can have a negative effect on your heart, weight, and overall health. A healthy diet may reduce your risk of heart disease or stroke by as much as 80%! Take care of your ticker with these 5 do’s and don’ts to prevent heart disease and take greater control over the quality and length of your life:

Image: Transforming Health

1. DO focus on fruits and vegetables. The recommended amount is a minimum of five servings of fruits and vegetables per day. Aim for all kinds and colors of fruits and vegetables that are rich in fiber, vitamins, minerals, and antioxidants that promote a healthy heart and body. Filling fiber and low calories in fruits and vegetables help in promoting weight management as well. Switch it up with fresh, frozen, dried, canned (without sugar/syrups or added salt), raw, and cooked fruits and vegetables to keep it exciting.

DON’T overdo it on juice and processed fruit snacks. Avoid pastries or snacks with fruit filling since it is mostly sugar, not a real serving of fruit. Small amounts of 100% fruit juice (no added sugar) can fit into a healthy diet, as long as most servings come from whole fruit that also offer heart-healthy fiber while juice does not.

2. DO focus on wholesome, nutrient-dense foods. Choose unprocessed foods rich in unsaturated fats, fiber, and lean protein. These include fruits, vegetables, fish, beans, whole grains, nuts, and seeds.

DON’T overlook sodium. Processed foods, frozen entrees, canned vegetables (with added salt), common condiments (like ketchup), deli meats, and some cheeses can be high in sodium as can many restaurant dishes. Try to monitor sodium intake and strive for no more than 1,500 milligrams a day to help prevent high blood pressure and heart disease. Eating fresh foods, looking for unsalted meats, making your own soups or food at home, and using salt substitutes while cooking can dramatically decrease your sodium intake.

3. DO limit unhealthy fats. Saturated fat is found in butter, lard, cream, and meats. Reduce the amount of solid fats in your diet by finding lower-fat substitutes. Try topping your baked potato with salsa or low-fat yogurt instead of butter. Instead of spreading margarine on your toast, try using a low-sugar fruit spread. Cook with liquid oils like canola, olive, safflower, or sunflower or substitute two egg whites for one whole egg in a recipe. Flavor your dishes with herbs or lemon juice. Trim fat off your meat or choose leaner proteins such as fish and poultry instead of red meat, bacon, sausage, or fried chicken. Limiting saturated fats and cutting out Trans fats entirely can help lower your risk for heart attack and stroke.

DON’T eat out often, especially fast food places. Not only do they offer foods that are high in the unhealthy fats discussed above, they tend to offer huge portions that are often more than we need. This is a recipe for disaster when it comes to heart health. Try to cook meals at home using fresh produce and lean protein choices. For those with busy schedules, cook just a couple days out of the week and make extra helpings of your healthful meals. Store the leftovers in single-portion, reusable containers that are ready to grab and eat for the rest of the week. If you do decide to eat out at a restaurant, try to split an entrée with a friend or take half your meal home for tomorrow’s lunch. (Read this skinny gene article for portion control tips: http://skinnygeneproject.dreamhosters.com/portion-control-tips/)

4. DO increase physical activity. Not only does exercise have physical benefits such as healthy weight maintenance and positive health outcomes, it also reduces stress hormones that cause negative heart health risks. Exercise may improve heart health by regulating the body’s cholesterol and blood pressure. Evidence also shows that regular physical activity improves brain health, bone health, mood, and the ability to fight colds, as well as decreasing risk of cancer and diabetes. Even a modest amount of exercise helps and it’s never too late to get started! Aim for at least 30-60 minutes of physical activity daily.

DON’T smoke. Studies have linked cigarette smoking to coronary heart disease, which leads to heart attacks. A smoker’s risk of dying from this disease is two to three times greater than a nonsmoker’s.

5. DO manage stress. Chronic stress may increase your risk to have heart disease, high blood pressure, chest pain, or irregular heartbeats. The stress itself can be a problem, but the way you handle stress also matters. Responding to stress in unhealthy ways (such as smoking, overeating, or being physically inactive) can make matters worse. Finding healthy ways to deal with stress such as exercising, maintaining a positive attitude, not smoking or drinking too much alcohol, getting plenty of sleep, enjoying a healthy diet, and maintaining a healthy weight can help keep you in good heart health as well as improve your overall quality of life. If you’re finding it hard to deal with stress, seek help from a doctor or counselor.

DON’T skip your checkups. There are silent heart risk factors that are harder to detect on your own so it is important to regularly get checked out by a doctor. Some of the most common, symptom-free heart issues are easily treated, such as high cholesterol or high blood pressure. It is better to get the milder problems and heart risk factors in line before it becomes a major issue.

You’ve opened all the presents, attended all the fun holiday parties, and recovered from the food comas. As the holidays wind down, so do the temptations of all the holiday goodies. Before the fatigue settles in from weeks of indulging in sugary, fatty desserts, skimping on fruits and vegetables, and skipping days at the gym, get back on track to healthier habits in the New Year with these tips:

New Year, Healthier You – Ways to Recover from Past-Holiday Splurges

Photo:IndyMaxImpact

• Positive mindset. A huge part of keeping our motivation up after the holidays is upholding a positive attitude. Instead of dwelling on any excess weight gained over the holidays or thinking of the foods you are trying to limit/restrict, focus on the good experiences you had during the holiday season and what you can eat for good health. This will help you stick to healthy habits and achieve the goals you’ve set.

• Plan exercise time in advance. It is much easier to stick to an exercise regimen if you schedule ahead. Take it slow at first, and then gradually increase your time and/or intensity of the exercise in order to burn calories at a faster rate and build a healthy body. Always consult with your doctor first to make sure your exercise plan is right for you. Aim for at least 30 minutes of physical activity almost every day. Sign up for your favorite charity walk, buddy up, or use a pedometer to help keep up motivation.

• Eat breakfast every day. Having a nutritious, fiber-rich breakfast helps give you more energy, leads you to make healthier choices throughout the day, and helps keep you full to prevent overeating at later meals. Try oatmeal with fruit, or half a whole wheat bagel with peanut butter to jump start your day.

• Fill up on fruits and veggies. Fill half your plate with fruits and vegetables and you’ll feel fuller more quickly while cutting down on calories without feeling deprived. It is ideal to consume at least 5 fruit and vegetable servings a day (about 3 servings of vegetables and 2 servings of fruit). These vitamin-rich foods boost your fiber and antioxidant intake and help keep you from overeating. Replace an empty calorie beverage or snack (such as soda or chips) with a fruit or vegetable such as an orange or celery sticks. Spice up your fruit and vegetable snack with herbs and spices, or a low-fat dip instead of using butter and/or salt to flavor them.

• Take it slow and be prepared for lapses. Trying to tackle every health resolution you’ve set for yourself all at once is a recipe for disaster. Spend a few weeks just trying to achieve one to two goals at a time. Add a couple more goals to your list as you establish new good habits. Permanent changes take time to implement so no need to rush them. No one is perfect. If you temporarily get sidetracked from your goals, don’t use it as an excuse to throw in the towel. Every day is a new chance to start over, so get right back to working towards a healthy lifestyle.

Winter holidays is a fun time of year to spend time with your loved ones and reflect on all the hard work you have put into attaining your health goals over the year. However, with holiday cheer comes endless temptations of the season’s high calorie favorites lurking around every corner — goodies appearing in homes and offices at Thanksgiving and continuing on until the next year. With nearly two months of celebrating, most Americans gain about a pound or two by New Year’s Day from the holidays. Even though it’s just a pound or two, most Americans don’t lose the weight they gain during the winter holidays and add up year after year. Don’t fall into this trap! Keep focused on your health goals you’ve set while still enjoying the winter holiday season. It is still possible to enjoy holiday goodies without the dreaded weight gain. You can still indulge in the foods you like, but be aware of the amount out eat. Portion Control is KEY.

Portion Control Tips to Avoid Holiday Weight Gain

Photo by Abernethy Laurels

Follow these tips to help you avoid overindulging and holiday weight gain:

–        Never Arrive Hungry. Plan ahead to help you maintain discipline in the face of temptation. Try to have a nutritious snack such as raw veggies or fruit before attending holiday parties. If you do arrive hungry, drink some water to fill up before filling up your plate.

–        Divert Your Attention. Holiday parties are not all about the food. Make socializing and enjoying the company of your friends and family, rather than food, the focus of the event.

–        Pace Yourself. No need to eat until you’re stuffed. Chew slowly and munch at a leisurely pace to fill you up with less food. Try putting your fork down after each bite to keep yourself in control.

–        Keep Track. It is easy to lose count of the small bite-size appetizers. Keep track by stashing a toothpick in your pocket for each one. Set a limit beforehand and stick to it.

–        Outsmart the Buffet. When dinner is served buffet style, use the smallest plate available and don’t stack your food. Aim for the simplest foods such as fresh fruits and vegetables or shrimp cocktail. Watch out for sauces and dips. Don’t stand near the buffet table. Keep your back to it so you won’t even see it.

–        Be Choosy About Sweets. Spend your calories on the special treats you really want. Be selective and limit your indulgences to small portions or only what is very sensual to you.

–        Bring Your Own Treats. Consider bringing a low-calorie treat that you know you’ll enjoy, which will make the more fattening alternatives less tempting.

–        Limit Alcohol. Plan how much alcohol you’ll drink and stick to it. It’s about control, not calories. More alcoholic beverages loosens inhibitions, resulting in less control over what you eat and contributing to higher calorie consumption. If you feel out of place without a drink, sip water or club soda so you have something to carry like everyone else.

–        Keep Portions In Mind. Downsize to healthy portions when filling up your plate by learning to “eyeball” your food to gauge what’s too much and what’s just right. The following chart shows how to use our hands as guidelines to control our portions:

With these tips in mind, sticking to your goals may feel a little bit more achievable. Remember to stay focused, disciplined, and have fun in the process! Happy holidays and cheers to a happy and healthy New Year!