Sodium which is a component of salt is not bad in itself. We do need a certain amount for nerve and muscle functioning but too much of it is bad for your heart. Salt makes you retain water and that can raise your blood pressure driving up your risk of heart disease and stroke.
The American Heart Association recommends that all Americans aim to
consume less than 1,500 mg of sodium per day. Some experts, including
the Centers for Disease Control and Prevention, think you can safely eat
a maximum of 2,300 mg (the amount in 1 tsp salt) if you're healthy and under age 51. If you're older, are African-American or have high blood pressure,
diabetes or kidney disease, everyone of those sources agrees that your daily cap should be
1,500 mg. But the truth is, most people exceed both of those numbers
(the average person eats 3,400 mg per day), so reducing your intake is a really smart move.
I was never one that watched how much salt I ate. I liked things salty, especially my popcorn! My dad had some health problems and had to drastically cut his sodium intake. I started paying attention to how much sodium was in things in an effort to help my mom find things that he could eat. It was shocking to see how much sodium is in things, especially processed foods. But even things like cottage cheese had a lot. It is hard to cut your sodium intake but using lots of fresh produce and taking the time to prepare healthy meals at home helps. We have also learned that there are a good number of sodium free seasonings out there and you can use lots of garlic, onions, and vinegars to add a lot of good flavor without all the sodium.
Keep an eye on how much salt you sprinkle on your food, that is the best place to start. But 77% of sodium comes from packaged foods and the number one source of sodium in our food is bread. It doesn't have a lot, just 150mg per slice, but we American eat so much of it that it really adds up. Other big offenders are canned soups, frozen meals and deli meats.
See you aren't able to always see or taste the sodium in foods, you need to check the labels. Aim for 500mg or less per serving and check different brands to look for low or no-sodium varieties of vegetables, beans and cottage cheese. And buying fresh definitely helps. The less an item is processed, the less sodium it has.
Source: Woman's Day
5.20.2014
5.15.2014
10 Foods That Help You Focus
Stop turning to energy drinks when you are tired and struggling to focus and try out some of these healthy, great tasting foods that will give you the energy and the focus that you need!
1. Quinoa
2. Chicken
3. Eggs
4. Peppermint Tea
5. Beets
6. Peanuts
7. Dried Fruit
8. Sage
9. Mackerel
10. Avocado
Source: Woman's Day
1. Quinoa
2. Chicken
3. Eggs
4. Peppermint Tea
5. Beets
6. Peanuts
7. Dried Fruit
8. Sage
9. Mackerel
10. Avocado
Source: Woman's Day
5.13.2014
10 Foods That Are Much Healthier Than You Think
There are a lot of foods that we love that get a bad wrap. Well it turns out that some of them aren't as bad as we once thought they were. See how many of these delicious and good for you foods that you can incorporate into your diet.
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
5.08.2014
Healthy Mother's Day Desserts
Mother's Day is coming up and sweets tend to be a popular thing to give our mom's to show them how much we love and appreciate them. I have scoured the web trying to find some delicious but healthier alternatives to make for mom. She is guaranteed to love them!
Chocolate Covered Strawberries: If you dip them in dark chocolate you have an antioxidant packed treat!
Baked Donuts: They are all the rage on the Internet. You can buy a donut pan online for $10 or less but if you don't want to splurge on a pan you can bake them into muffins. I recently bought a pan and love the results! They taste just as delicious as their deep fried counterparts but are baked in the oven so you don't have to feel guilty about indulging a little on them.
Grapefruit Brulee: All you need is a grapefruit cut in half, sprinkled with a little raw sugar and then throw it under the broiler until it is golden and delicious smelling. Keep an eye on it though so it doesn't burn!
Parfaits: Instead of cake and pudding in your parfaits try layering healthy yogurt and fruit and some homemade granola or nuts for a tasty treat. This also makes a delicious and healthy breakfast.
Source: Fitsugar.com
Chocolate Covered Strawberries: If you dip them in dark chocolate you have an antioxidant packed treat!
Baked Donuts: They are all the rage on the Internet. You can buy a donut pan online for $10 or less but if you don't want to splurge on a pan you can bake them into muffins. I recently bought a pan and love the results! They taste just as delicious as their deep fried counterparts but are baked in the oven so you don't have to feel guilty about indulging a little on them.
Grapefruit Brulee: All you need is a grapefruit cut in half, sprinkled with a little raw sugar and then throw it under the broiler until it is golden and delicious smelling. Keep an eye on it though so it doesn't burn!
Parfaits: Instead of cake and pudding in your parfaits try layering healthy yogurt and fruit and some homemade granola or nuts for a tasty treat. This also makes a delicious and healthy breakfast.
Source: Fitsugar.com
5.06.2014
Peanut Butter Powder
Peanut Butter Powder has become very popular lately. It has less than 2 grams of fat per serving and is a healthy way to curb your peanut butter craving. Here are some fun ways to try it out.
Vanilla Greek Yogurt + Apple Slices = "Pie Filling" Fruit Dip
Mix 2 T into a container of Greek yogurt for a creamy dip that is full of protein.
Popcorn + Coconut Oil = Peanut Butter Popcorn
You can make peanut butter popcorn on the stove top. Add a tablespoon to your cooking oil to coat the kernel during popping and sprinkle with an additional tablespoon before serving. You can also sprinkle with a dash of salt or a dusting of cocoa powder for a really tasty treat!
Chocolate Protein Powder + Banana = Chocolate PB Protein Shake
Add it to your favorite protein shake instead of regular peanut butter for that rich peanut butter taste with just a fraction of the fat. And protein helps you feel full longer so you will still be satisfied.
Sesame Oil & Sriracha + Noodles = Spicy Thai Noodles
A little fat is a good thing! Use a touch of sesame oil and you will have a creamy and satisfying spicy pasta dish with some satisfying good fats.
Celery + Raisins = Ants On A Log
Make a childhood favorite by using prepared peanut butter powder for regular. You will get all the crunch, creamy, chewy goodness that you remember!
Vanilla Greek Yogurt + Apple Slices = "Pie Filling" Fruit Dip
Mix 2 T into a container of Greek yogurt for a creamy dip that is full of protein.
Popcorn + Coconut Oil = Peanut Butter Popcorn
You can make peanut butter popcorn on the stove top. Add a tablespoon to your cooking oil to coat the kernel during popping and sprinkle with an additional tablespoon before serving. You can also sprinkle with a dash of salt or a dusting of cocoa powder for a really tasty treat!
Chocolate Protein Powder + Banana = Chocolate PB Protein Shake
Add it to your favorite protein shake instead of regular peanut butter for that rich peanut butter taste with just a fraction of the fat. And protein helps you feel full longer so you will still be satisfied.
Sesame Oil & Sriracha + Noodles = Spicy Thai Noodles
A little fat is a good thing! Use a touch of sesame oil and you will have a creamy and satisfying spicy pasta dish with some satisfying good fats.
Celery + Raisins = Ants On A Log
Make a childhood favorite by using prepared peanut butter powder for regular. You will get all the crunch, creamy, chewy goodness that you remember!
5.01.2014
What Is In Season In May
Eating fresh fruits and veggies is always the best thing to do but there are certain times of year that some things are in season and will taste delicious and other times of the year when they won't taste as great. Knowing what is in season is great knowledge to have and your taste buds will thank you! Eating them while in season will also be when the prices are the best which is an added bonus for your wallet.
Arugula
Asparagus
Blueberries
Brussels Sprouts
Carrots
Cauliflower
Collard Greens
Kale
Lettuce
Onions
Mushrooms
Peaches & Nectarines
Potatoes
Radishes
Rhubarb
Strawberries
Scallions
Spinach
Turnips
Arugula
Asparagus
Blueberries
Brussels Sprouts
Carrots
Cauliflower
Collard Greens
Kale
Lettuce
Onions
Mushrooms
Peaches & Nectarines
Potatoes
Radishes
Rhubarb
Strawberries
Scallions
Spinach
Turnips
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