Whether you’re considering plant-based diet options for health reasons, or to have a lighter footprint on our environment or “just because” you want to eat foods that don’t come from animals, it’s simple to make the swap in a few small steps that will have a big impact.
If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact. For these changes to stick, you should focus on adding more healthful foods, rather than just taking things out of your daily diet and routine. Here's 5 ways to make that happen!
(BPT) - Your heart is one of the most important organs in your body. It provides your body with the necessary oxygen and nutrients vital for daily survival. If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact.
For these changes to stick, focus on adding more healthful foods, rather than just taking things out of your daily diet and routine.
1. Add more seafood
Seafood is not only a good source of protein, but also a great source of omega-3 fatty acids, which have been shown to help reduce the risk of heart disease and stroke. The Seafood Nutrition Partnership, citing the American Heart Association, advises eating at least two servings of seafood per week for enough omega-3s and nutrients to show improved health. In particular, fatty fish such as salmon, trout, pollock, barramundi, mackerel, herring, sardines and albacore tuna have the highest amounts of the heart-healthy nutrients that help prevent cardiovascular disease.
To incorporate more fish into your diet, start with the recipe for Easy Lemon Pepper Salmon from The Marine Stewardship Council (MSC).
When selecting fish, whether fresh, frozen or canned, look for the MSC blue fish label to know you’re choosing sustainable seafood that’s good for you and good for the ocean. The MSC is a global nonprofit dedicated to protecting wild seafood for generations to come. By taking the simple step to look for the MSC label when purchasing seafood, you can help protect oceans from overfishing, support fishermen and fishing communities, and promote traceability — from the ocean to your delicious seafood dish.
2. Seek healthy fats
Not all fats are created equal. With all the fad diets that come and go, the Mediterranean diet continues to top media and nutritionists' lists of best plans for healthy eating. It's also been shown to help reduce the risk of heart disease, according to a study published in the New England Journal of Medicine.
The most commonly used fat in the Mediterranean diet is olive oil, which is great for cooking, salad dressings and more. Other healthy fats come from the foods themselves, like the unsaturated fats found in fish, nuts, seeds or avocados.
The Mediterranean approach is also plant-based, adding proteins like fish, lean meat, poultry and dairy (in moderation).
3. Opt for whole grains
Also featured in the Mediterranean plan are whole grains like brown rice, wild rice, whole wheat bread, oats and quinoa. Less-processed grains are healthier because they have both higher nutritional value and better fiber content.
The nutrients in many whole grains — including potassium, iron, phosphorus and more — help boost your heart health. The higher fiber in whole grains aids digestion and can help you keep your weight down, which can also improve your heart's function.
4. Focus on plants
You've probably heard a lot about plant-based eating recently. That's because of the growing awareness of both the health and the environmental benefits of focusing a larger portion of your diet on plants. Including a wider range of differently colored fruits and vegetables — plus nuts, seeds, beans and legumes — will give you the greatest nutritional benefits.
Plants offer tons of nutrients like vitamins, minerals and fiber — and many contain more protein than you might expect. A study published in the Journal of the American Heart Association found that eating more plant-based proteins is associated with lower heart disease risk in middle-aged adults.
5. Amp up your movement
Another vital ingredient in a heart-healthy lifestyle is exercise. Adding more daily movement helps you look and feel better, inside and out. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening exercises at least twice a week. It's always best to consult your doctor before beginning a new exercise plan.
Choosing whole foods over processed foods will improve your heart health. Using herbs and spices can also make your meal plan easier to stick to. Not only do some seasonings — like ginger, garlic and turmeric — offer positive health benefits, but they can also reduce unhealthy cravings by satisfying your taste buds.
What’s good for your heart also can be good for the environment. When you make looking for sustainably-sourced, heart-healthy products part of your routine, you create a win-win for your health and for the health of the planet.
The New Keto-Friendly South Beach Diet: Rev Your Metabolism and Improve Your Health with the Latest Science of Weight Loss
If your weight loss goals keep falling flat despite your best intentions, it may be due to an addiction you don’t even know you have. An addiction to sugar doesn’t mean that you can’t resist a slice of chocolate cake; it’s a true physiological addiction. Consider these insights to help a achieve a healthier lifestyle by blending the keto and low-carb approaches into one eating plan.
Beat Sugar Addiction for Better Weight Loss Results
(Family Features) If your weight loss goals keep falling flat despite your best intentions, it may be due to an addiction you don’t even know you have. An addiction to sugar doesn’t mean that you can’t resist a slice of chocolate cake; it’s a true physiological addiction.
World-renowned cardiologist and creator of the original South Beach Diet, Dr. Arthur Agatston, believes the secret is cutting out sugar and embracing a keto-friendly lifestyle.
“Sugar addiction, resulting in insulin resistance, is a big contributor to obesity, diabetes and heart disease,” Agatston said. “‘The New Keto-Friendly South Beach Diet’ follows the proven principles of the low-carb South Beach Diet, includes the keto diet’s higher fat and increases lean protein to combat sugar addiction and improve health.”
Agatston’s book is unique in that it follows the proven principles of a low-carb, good-carb, good-fat, healthy-protein approach, layers in science-backed elements of a higher fat diet and modifies it to increase protein.
Consider these insights from Agatson to help a achieve a healthier lifestyle by blending the keto and low-carb approaches into one eating plan:
More carbs and protein than keto: A keto-friendly, low-carb diet does not require a person to be in strict ketosis to put his or her body into fat burning mode, lose weight and reap the health benefits. The heart-healthy eating plan is both low carb and high fat but allows for higher levels of carbohydrates and provide more protein than strict keto.
A different approach to burning fat: A keto and low-carb eating plan switches your body from “fat storage” to “fat burning” by decreasing blood insulin levels without going into ketosis, achieving essentially the same results with a more flexible diet that is low in carbs and high in fat and protein.
Clarity on good vs. bad fats: Research shows saturated fats are generally healthy, and the relationship between omega-6 vegetable oils and omega-3 fish oils has been better characterized. Omega-6 vegetable oils are now classified as bad fats while there is more evidence omega-3 fats are good for you.
Increased metabolism: Metabolism has been shown to increase with lower insulin levels.
Conscious timing of meals: Someone who adopts a keto or low-carb diet may also find benefits from intermittent fasting, or extending the time between meals, as an effective strategy to jumpstart weight loss or to get back on track after a plateau. The notion is not that one must fast, but that longer stretches between eating, specifically eating low carb, helps with insulin reduction. An example of this would be to eat breakfast as added food for lunch or eat breakfast for lunch and have lunch as a midday snack.
For more advice to help attain your weight loss goals, visit SouthBeachDiet.com.SOURCE:
South Beach Diet
Losing weight is a highly personal journey as a wide range of factors can affect a person’s ability to do so. There’s no one approach to weight loss; rather, the best approach is the one that fits your life and body best. Get motivated to reach your weight loss goals with these expert tips.
Make Your Weight Loss Goals a Reality
(Family Features) Losing weight is a highly personal journey as a wide range of factors can affect a person’s ability to do so. There’s no one approach to weight loss; rather, the best approach is the one that fits your life and body best.
Get motivated to reach your weight loss goals with these expert tips.
Set realistic goals. Most experts agree you shouldn’t lose more than 1-2 pounds per week. More rapid loss may shock your system, and chances are you’re depriving your body of important nutrients. More aggressive loss is also less likely to be permanent or sustainable; long-term results generally come with steady loss over a period of time.
Eat well. Regardless what eating plan you choose, recognize the importance of nutrition in your weight loss program. Weight loss occurs when you burn more calories than you consume, so build your menu around nutrient-rich foods that fill you up. Strive for a well-balanced diet that encompasses all the food groups and, if necessary, discuss your goals with a doctor or nutritionist who can help you identify the best foods to enjoy and those to avoid.
Consider a supplement. If managing cravings or your appetite hinders your weight loss, a supplement may be a good solution. For example, RiduZone is a patented supplement that gives your body more of a substance it already creates called Oleoylethanolamide (OEA). In essence, OEA tells your brain you are full and it’s time to stop eating. Developed and endorsed by Dr. Jay Yepuri, a board-certified gastroenterologist, the supplement is a non-stimulant that may help you feel full faster to reduce caloric intake and boost metabolism to burn stored fat.
Get active. Creating a calorie deficit is necessary to lose weight, and increasing your physical activity helps ensure you’re burning calories. However, getting active isn’t just about playing the numbers game. Physical activity also promotes overall wellness with numerous physical and mental health benefits, including improving circulation and stimulating feel-good endorphins.
Stay committed. It’s easy to fall off your weight loss plan when unexpected circumstances arise. Give yourself a little grace and permission for occasional misses so you stay motivated to get back to your program. That may mean waiting for a cold to pass and doing less strenuous workouts at home or making extra healthy choices at mealtime in advance of an indulgent event. To help make keeping your commitments easier, consider an option like RiduZone to boost your body’s natural appetite-curbing power.
What is OEA?
Oleoylethanolamide (OEA) is a metabolite of oleic acid, a naturally produced substance that interacts with appetite-controlling receptors in the small intestine to signal the brain you are full. It also helps boost metabolism. However, as a result of food choices and excess body fat, naturally produced OEA may require supplementation to achieve the desired effect on appetite or body fat.
Created to mimic this naturally occurring metabolite, RiduZone is the only weight management supplement that contains OEA as an ingredient. Its production has been reviewed and is accepted as safe by the Food and Drug Administration.
Find more information to help jump-start your weight management program at RiduZone.com .
Photos courtesy of Getty ImagesSOURCE:
There is hope! Consider these tips for joining a program that includes personalized, one-on-one support to help you achieve sustainable weight loss and improve health and longevity.
Cutting Through ‘Wellness Confusion’ to Find Real Weight Loss
(Family Features) The secret is out – Americans are no longer in the dark about healthy eating.
A report commissioned by Jenny Craig revealed 92 percent of people believe they know the right foods to eat. However, despite increased awareness, more than half of Americans admit they make poor food choices daily.
One challenge in Americans’ struggle to lose weight is the growing use of the term “wellness,” with nearly half of Americans reporting they find the term confusing, according to the survey.
Another common obstacle is the time required to plan and prepare healthy meals. The survey found that nearly three in five people spend 7-14 hours or more each week planning and preparing meals, and 9 out of 10 believe having healthy, prepared meals would help them reach their weight-related goals.
Fortunately, for the two-thirds of Americans actively looking to lose weight, there are proven, science-based programs available that are convenient, easy to follow and avoid confusing buzzwords.
“Having a practical, science-based nutrition plan as well as ongoing support increases the chance of success for people on their weight loss journey," said Dr. Pamela Peeke, MD, MPH, chair of the Jenny Craig Science Advisory Board. "Since many people have limited time, a program that provides premium, portion-controlled meals can also help reduce the stress and confusion around healthy eating.”
Dr. Peeke offers these simple tips when joining a program that includes personalized, one-on-one support to help you achieve sustainable weight loss and improve health and longevity.
Eat with the sun. Following a healthy meal plan is important, but some people don’t realize that when you eat can be just as important as what you eat. Nobel Prize-winning research from 2017 discovered that every cell in the body has a biological clock that follows a daily 24-hour cycle – a natural circadian rhythm of light and dark that matches the body’s natural awake and sleep patterns. Following your circadian rhythm and feeding your body when your metabolism is most active (12 hours during the day) and giving it a digestion break when it needs to rejuvenate (12 hours at night) is known as time-restricted feeding and can optimize metabolism and weight loss, according to two studies, one published in 2017 in “Cell Metabolism” and another published in 2016 in “Ageing Research Reviews.” This innovative approach and rejuvenation period can also deliver several potential health benefits, including improved immune function and reduction in belly fat, which may decrease obesity and the risk of type 2 diabetes, according to a 2014 study published in “Cell Metabolism.”
Healthy, prepared meals are trending. When you’re already hungry and have limited time to spare, it can be easy to turn to something quick and, often, unhealthy. Having nutritious, portion-controlled food options on-hand can help you stay on track. Programs such as Jenny Craig offer nutritionally balanced menus that can be delivered right to your door with more than 100 dietitian- and chef-crafted entrees, desserts and snacks made with no artificial ingredients.
Find your support system. A 2018 study published in the “Journal of the American Medical Association” discovered that individuals following structured weight loss programs with support were more likely to lose weight and keep it off than those who did not. Look for a program, like Jenny Craig, that offers personalized, one-on-one support from a trained weight loss consultant who provides weekly coaching, education and encouragement throughout your journey.
To learn more, visit JennyCraig.com .
The survey was conducted on behalf of Jenny Craig by Branded Research Inc. on Oct.19-25, 2018 among 601 adults in the U.S.SOURCE:
Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.
How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it’s never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain.
Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.
1. Your resolution: Exercise one hour every day
Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.
2. Your resolution: Drink eight glasses of water every day
Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.
3. Your resolution: Cut out all sugar
Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages.
4. Your resolution: Cut out all snacking
Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.
5. Your resolution: Stick to a specific diet
Realistic goal: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits.
Don't give up on those resolutions, even if you’ve slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that’s a resolution worth keeping.
Nutty Grain-Free Granola and Yogurt Parfaits
4 Servings | Prep Time: 20 minutes | Cook Time: 45 minutes
Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month. (BPT)
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