4 Ways to Motivate Yourself to Eat Fresh!

While there is lots of talk and arguments about what is the best way to eat there is one thing that most seem to agree on: processed food should not be in our diets.  I say most because those that produce processed foods try to convince everyone they are a necessity and spend millions..billions on convincing consumers everyday.  A diet with out processed foods sounds amazing but sometimes it is hard getting that motivation to start cooking fresh.  So here are a 4 things you can do to help you achieve that extra motivation.

1.  Spring is here, its time to get some fresh herbs growing.  You can start with seeds or pick up a few plants of your favorite herbs to get you started.  When you have fresh herbs to cook with its an incentive to get creative in the kitchen.

2. Pick up a new cook book.  Even if you just go through looking at the pictures for inspiration, it is bound to inspire some new cooking ideas.

3. Clear the processed foods out of the house.  A great way to do this is donate those boxes and cans to local food pantries or food drives.  Due to their nature and need to be able to store food.. processed foods are usually all that they accept.

4. Pick up a new vegetable and experiment.  I have yet to meet a person who eats too many vegetables.  Its just not possible.  They are packed with nutrients and low in calories.  But so often we get into the same rut with our veggies.  If you have a local farmers market to explore or even your local grocery store may surprise you.  Pick up a new veggie and experiment with different ways to cook it.  Google is a great place to start your cooking adventure!

photo credit: amiefedora

Is your Chicken just Chicken???

Typically when we go and purchase chicken we do not think to look at the ingredients.  It is supposed to be just that chicken.  However, industry common practice is to plump the chicken.  What this ends up being is chicken injected with either salt water, chicken stalk, seaweed extract or a combination.   What this equates to is to a higher sodium content.  Chicken should have about 75 mg sodium per 4-ounce serving while a plumped chicken may list up to 440 mg sodium for the same serving size.  So next time you buy chicken I would encourage you to read the ingredients.  High sodium intake increases your risk for: heart disease, hemorrhagic stroke, kidney disease, osteoporosis, and stomach cancer.  Oh and one last thing, just because the package says "Organic" or "100 % Natural" does not mean that plumping is not involved.  photo credit: law_keven

ED and your heart

Erectile Dysfunction is a predictor of mortality and cardiovascular disease. The study was published yesterday in Circulation: Journal of the American Heart Association. 1549 cardiovascular patients underwent a double-blind in 13 countries, they reported 16.2% of ED patients died from cardiovascular problems, suffered heart attacks or strokes, or were hospitalized for heart failure. Only 10.3% of men with no or mild ED had similar outcomes.

ED is closely associated with conditions that occur in atherosclerosis and vascular problems, such as plaque buildup, which often precedes heart attacks and strokes.
photo credit: Nevada Tumbleweed

Metabolic Syndrome

Metabolic syndrome is a widespread issue among Americans—47 million Americans have it. It’s not actually a disease. It is a combination of health issues that can lead to some of the top health concerns in our country today. Metabolic syndrome is the combination of high blood pressure, poor cholesterol levels, high blood sugar, and abdominal fat. This combination is particularly dangerous because it doubles the risk of blood vessel and heart disease, which lead to stroke and heart attack. It also increases the risk for diabetes by five times. How do you know if you are at risk? According to WebMD, these are the risk factors that lead to metabolic syndrome.
• Large waist size: 40 inches or larger for men, and 35 inches or larger for women.
• Cholesterol—high triglycerides: 150 mg/dL or higher or if you are taking a cholesterol medicine.
• Cholesterol—low good (HDL) cholesterol: less than 40 mg/dL for men, and less than 50 mg/dL for women, or you are taking a cholesterol medication.
• High blood pressure: BP above 130/85 mm Hg or you are taking a blood pressure medication.
• High blood sugar: fasting glucose level is above 100 mg/dL.
You are considered to have metabolic syndrome if you have 3 or more of these risk factors. Fortunately, there are lifestyle changes you can make to decrease your risks. Eating a healthy diet and exercising regularly helps many people reduce their risks.
photo credit: jasleen_kaur

Eat More Purple

You often hear the advice to “Eat your greens!” However, it’s important to eat food of a variety of colors because they contain different nutrients. Purple and blue are often neglected colors in the average diet. In fact, eighty-eight percent of people don’t get enough purple and blue in their diet. Purple and blue foods only make up three percent of the average diet. These foods are packed with disease-fighting antioxidants. Scientists believe that compounds known as anthocyanins, found in these foods, get rid of free radicals and soothe inflammation. A study done by the National Health and Nutrition Examination Study found that people who ate blue and purple fruits and vegetables had a lower risk for high blood pressure and were less likely to have low levels of HDL “good” cholesterol. These people are also less likely to be overweight. By reducing three of the five risk factors for metabolic syndrome, it is also believed that eating purple and blue foods will reduce the risk for type 2 diabetes and cardiovascular disease. Good sources include fresh or frozen berries, plums, grapes, and chopped red cabbage. One of the easiest ways to obtain these benefits is by adding Concord grape juice to your diet.
photo credit: See-ming Lee 李思明 SML

White Tea the Fountain of Youth?

A study from Kingston University in London has found that white tea could help you live a longer life. Antioxidants contained in white tea may help reduce your risk for skin aging, cancer and arthritis. White tea is uncured and unfermented. One study has found that white tea has more cancer-fighting properties than other more processed teas. Other studies show that white tea thins the blood and improves artery function, thereby reducing the risk of stroke. White tea also contains a specific type of antioxidant called Catechins. Catechins actually lower bad cholesterol and increase good cholesterol. This helps prevent hardening of the arteries. Researchers have also discovered that people who drink 2 or more cups of tea a day are 50% less likely to die after a heart attack. White tea has been found in some studies to increase bone density. White tea also contains antibacterial and antiviral properties, which improves your immune system function. This helps your body guard against the common cold and flu. It also kills the bacteria that cause tooth decay and plaque. A cup of tea a day could make a difference in your health! photo credit: KnitStorm

Spinach May Help Reduce Stress

Spinach is low in calories, yet high in vitamins and minerals that your body needs. Spinach contains magnesium that helps reduce the effects of stress on the body by keeping your blood pressure from spiking, says Beth Reardon, R.D., director of integrative nutrition at Duke Integrative Medicine in North Carolina. By eating 3 cups of spinach, you consume 40 percent of your body’s daily magnesium needs.
1 cup of raw spinach contains:
• 7 calories
• 0 grams fat
• 0 grams cholesterol
• 24 mg sodium
• 1 gram fiber
• 1 gram protein
• 56% daily value of Vitamin A
• 14% daily value of Vitamin C
• 5% daily value of Iron
• 3% daily value of Calcium
• It also contains Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Phosphorus, Potassium, Copper and Manganese.
photo credit: Clearly Ambiguous

Eat to Lose Weight

Some people skip breakfast in an effort to lose weight, but this practice is more likely to cause a weight gain. Eating breakfast actually reduces your overall calorie intake. Studies have shown that thinner adults, adolescents and children are more likely to eat breakfast than their overweight counterparts. Skipping breakfast makes weight control more difficult because it makes snacking harder to resist and skippers typically eat larger meals during the rest of the day to compensate for their hunger. Some studies have shown that people who eat fewer, larger meals tend to accumulate more body fat. Eating breakfast also improves your performance during the day. Sometimes teens, especially girls, will skip breakfasts to lose weight. It is important for parents to educate their children on the importance of eating breakfast and its role in maintaining good health and preventing obesity. It’s also very important for children to eat breakfast instead of sleeping in. Studies show that kids who skip breakfast are tardy and absent from school more than kids who eat breakfast. If you still don’t have time to make breakfast for your kids, consider enrolling them in a school breakfast program. Remember—eating breakfast is important no matter what your age!
photo credit: lepiaf.geo

Does Natural Mean Healthy?

When you go to the supermarket and see something labeled “natural”, you assume it must be healthy, right? The truth is, the words food manufacturers put on their labels may not mean what you think they mean. Here’s a list of some of these words and their definitions.

• Natural: means no artificial ingredients have been added (regulated only for meat and poultry.)

• Organic: means no pesticides, synthetic fertilizers, growth hormones or antibiotics were used.

• No hormones administered: an unverified certification that the cow was not given hormones during its lifetime.

• No antibiotic administered: an unverified certification that the meat or poultry has not been given antibiotics.

• Cage free: means the chickens weren’t in cages, but they can be packed into a windowless indoor space. It has no impact on nutrition.

• Free-range: an unregulated term that means the chicken has access to the outdoors for more than half its life. They can still live in very crowded conditions with limited outdoor space.

• Grass-fed: means that the cow ate grass at some point during its life. Look for “100% grass-fed.”

• Pastured or pasture-raised: unregulated term that means the animal has roamed a pasture throughout its lifetime.
photocredit:cygnus921

Good Karma for a Yoga Mat

If you have a used yoga mat you need to get rid of, don’t trash it -- recycle it! The Bolder Mat Company in Colorado will refurbish it and donate to a yoga-inspired charity. The mat will be used to teach at-risk populations about the benefits of yoga. Not only will you make someone else’s life better, you will receive a $5 coupon for a new yoga mat or accessory from The Bolder Mat Company. The process is simple:
1. Pack your mat including your personal information so they can send you a coupon.
2. Ship your mat to The Bolder Mat Company.
3. Donate and receive your coupon!
There is no limit to how many mats you can donate. Yoga studios can contact them to receive a bulk discount if they are recycling more than five mats.
www.theboldermatcompany.com
photo credit:adria.richards

The Spice of Life: Cinnamon

• Just a quarter teaspoon of cinnamon sprinkled on your food can help prevent an insulin spike. This spike normally occurs after a meal and signals the body to store fat instead of burning it. It could help in your battle of the bulge!
• Because cinnamon helps regulate insulin, it may also be beneficial for diabetics.
• Studies have also shown that eating half a teaspoon of cinnamon a day may lower LDL (bad) cholesterol.
• Cinnamon has been found in some studies to reduce the proliferation of cancer cells in both leukemia and lymphoma.
• Cinnamon has an anti-clotting effect on blood.
• A study done at Copenhagen University found that arthritis patients who consumed cinnamon mixed with honey daily had significantly reduced pain after a month.
• It inhibits bacteria growth in food and drinks.
• The smell of cinnamon may boost cognitive function and memory.
• Cinnamon is a good source of fiber, manganese, iron and calcium.
photo credit: Lady AnnDerground

Apples a Healthy Appetite Suppressants

A question that I seem to get often is "are there any safe appetite suppressants?"  And usually there is an advertisement that they have read or some bizarre herbal remedy that is supposed to cure all their weight issues with by taking a pill.

However, while I do not suggest any of those products or herbal remedies; (in fact I would suggest that you will benefit your body more if you run in the opposite direction) but there is one natural appetite suppressant that occurs naturally in apples.  Apples have a lot of phytochemicals that benefit the body and they just happen to help suppress the appetite a bit.  In college I had an interesting discovery.   I could buy a large Fugi Apple(my favorite) and a orange from the grocery store and if I ate the orange first I could then finish off the apple or at least be close to it. However, if i ate the apple first I would feel full enough that I wouldn't feel hungry enough to want to peel the orange.

Now granted I would pick out the largest Fugi apple I could find because they were my favorite.  But I would find it would hold me over if I didn't have time to go and get lunch till much later in the day.  Later one of my wellness professors talked about the benefits of doing an "apple fast" to reset the metabolism for a day.  While I don't think I'll be signing up for an apple fast anytime soon I think the old saying has more benefits than we give it credit.  An apple a day keeps the doctor away.  While it may not keep the doctor away you my find that it has a positive impact on the waist line over time.
photo credit: leoncillo sabino

Symptom Searching

Are you one of those people who looks up symptoms online to try and diagnose your health problem? Some doctors worry about their patients partaking in this practice. Over 70% of young women search the web at the first symptom. However, as long as you’re not obsessing about it to the point of becoming a hypochondriac, it may be beneficial. If you have spent some time researching, you are more equipped to have a conversation with your doctor and to ask the questions you need answers to. You can actually help your doctor make a diagnosis if you are well-prepared. Make sure you look for your health information at a reliable site. Here are several sites that are good resources.
WebMD.com
mayoclinic.com
cdc.gov (Centers for Disease Control and Prevention)
photocredit:laffy4k

BPA May Cause Irregular Heartbeat

The FDA made a controversial conclusion that BPA (bisphenol A) is not a health risk, but there is new evidence that it may not be good for you. BPA is found in some plastic food containers. A study from the University of Cincinnati found that it causes irregular heartbeats in female rodents. It seems that when BPA is combined with estrogen it may harm the human heart. Female estrogen receptors are responsible for this effect on the heart muscle cells. These cellular changes caused the improperly controlled beating of the female heart. These effects are female specific. While this study is controversial, the FDA is reviewing its previous conclusions. In the meantime, store and heat your food in ceramic or glass instead of plastic. photocredit:reegmo

Alcohol and Depression

Alcohol is connected to depression in two ways—either a person drinks too much and as a result feels depressed or a person drinks to relieve anxiety and depression. Either way, alcohol affects the chemistry in the brain, which increases the risk for depression. Hangovers create a vicious cycle of waking up feeling sick, anxious, jittery and guilty. Life can become depressing because of the problems alcohol creates—relationship difficulties with family and friends, problems at work, memory issues and sexual problems. For many depressed drinkers, cutting out alcohol consumption can drastically improve their mood. Most start to feel better within a few weeks of cutting out alcohol. The best idea is stop drinking first to see whether that is what is causing the depression. Friends and family may find it easier to get along with a sober person. If after four weeks of not drinking, the depression has not lifted, a General Practitioner may suggest cognitive therapy or prescribe medication. Some of the symptoms of alcoholism include using alcohol as a way to cope with anxiety, anger, frustration, depression or a lack of self-confidence; relationships are negatively affected; feelings of guilt, depression or self-loathing; large amounts of time spent drinking; drinking early in the day and hiding the amount being consumed from friends and family. If this sounds like you or someone you love, you can contact your local Alcoholics Anonymous for help.
photo credit:PTRA

Coffee Alternatives

Most people drink coffee for the morning pick-me-up, but if you are wanting to cut down on your jitters or just your caffeine intake, you have choices.
• Herbal coffees are an option, such as Teeccino. It contains no caffeine, but it may provide a natural alertness. Its main ingredient is chicory root. People who are trying to give up coffee for health reasons often turn to Teeccino. It tastes a lot like coffee, but a little sweet and smoky. It contains heart-healthy potassium and inulin that helps aid digestion. Teeccino is safe for even kids to drink and comes in a variety of flavors.
• Yerba Mate is made of South American holly tree leaves. You can find it in brands such as Guayaki, which a very environmentally friendly company that is focused on restoring the rain forests. Guayaki has less than half the caffeine of coffee. Its flavor is very herbal. It has high levels of antioxidants and heart-healthy potassium.
• Morning Matcha is made of green-tea leaves ground into powder. It also contains about half the amount of caffeine of coffee. It tastes similar to steeped green tea, but has more of a kick. It has about three times the antioxidants of bagged tea, giving you extra protection from heart disease and cancer. It is pricey, though. One jar, which contains 15-20 servings, costs $33.
photo credit: Chris Owens

Bumming a Cigarette Bums out Your Heart

If you think you’re beating the bad effects of cigarettes because you don’t smoke regularly, but still bum one now and then on a night out—you’re kidding yourself! Every puff you take increases your potential for arterial damage. A University of Georgia study found that sporadic smokers who smoked two cigarettes after two days of not smoking were 36 percent less responsive to blood flow changes than nonsmokers. After four cigarettes the arterial response was even worse. Impaired arterial response is the first step to heart disease. Cigarette smokers also have more build up of fatty deposits in their arteries. In fact, the Surgeon General has declared smoking “the leading preventable cause of disease and deaths in the United States.” Secondhand smoke will cause these same effects, so try to avoid it if possible. Smoking also decreases you HDL (good) cholesterol. And don’t forget—it’s bad for your lungs, too!

photo credit: vramak

Feet Risk, All in the Name of Fashion.

photo credit: valeyoshinoA recent poll found that nearly 4 out of 10 women buy shoes knowing they do not fit.  Also the Society of Chiropodists and Podiatrists found 37% would wear uncomfortable shoes as long as they were fashionable.  And 17% percent of men admitted to buying shoes in the wrong size.  Not all foot problems can be prevented but, a large majority of problems do result from incorrect or poor footwear.  Next time you are tempted to buy that hot little pair of heals that really doesn't fit (but its so cute); think about corns or ingrowing nails and then see how cute you think it is.  Is it really worth it?

Coffee: Pros and Cons

Pros
• Coffee’s antioxidants may reduce cell damage linked to Parkinson’s disease and reduce inflammation that leads to Alzheimer’s.
• Coffee has antibacterial and anti-adhesive qualities, so it may keep bacteria from causing cavities and it could cut your risk of oral cancer in half.
• Premenopausal women who drank 4 or more cups of Java a day had a 38 percent lower risk for breast cancer.
• Two or more cups of coffee a day may reduce the risk of gallstones.
• Two to five cups a day may reduce your risk for skin cancer by up to 17 percent.
• Three to four cups a day reduces the risk of type 2 diabetes by 30 percent.

Cons
• Espresso may raise LDL “bad” cholesterol.
• More than 500 mg of caffeine can worsen anxiety by increasing stress hormones and raise blood pressure, a Duke University study found.
• Polyphenols in coffee can block your body’s absorption of iron and calcium.
• Additives such as cream and sugar add lots of empty calories.
• If consumed habitually, it may cause your adrenal glands to be exhausted.
• It contains carcinogens.
• It has been associated with low birth weight, birth defects, miscarriages, premature birth, inability to conceive, and sluggish sperm.
• It irritates the lining of the stomach and can cause digestive disorders.

Just how much caffeine is in your drink?
• 1 cup decaf coffee or tea: 2 mg or more
• 1 cup hot cocoa: 9 mg
• 1 cup green tea: 20 mg
• 12-oz. can Diet Coke: 47 mg
• 1 cup black tea: 47 mg
• 1-oz. shot espresso: 64 mg
• 8.4-oz. can Red Bull: 80 mg
• 1 cup home brewed coffee: 95 mg
• 14-oz. Dunkin’ Donuts hot coffee: 178 mg
• Grande Starbucks Pike Place Roast: 330-500 mg
photo credit: visualpanic

Trader Joe’s Breaded Chickenless Nuggets vs. Morningstar Farms Chicken Nuggets

Trader Joe’s Breaded Chickenless Nuggets vs. Morningstar Farms Chicken Nuggets

Both of these brands of vegetarian chicken nuggets are quite tasty. Trader Joe’s comes out on top for nutritional value, though.

Morningstar Farms Chicken Nuggets
• Serving size: 4 nuggets
• Calories: 190
• Total fat: 9 grams
• Saturated fat: 1.5 grams
• Cholesterol: 0 mg
• Sodium: 600 mg
• Total carbohydrates: 19 grams
• Dietary fiber: 4 grams
• Sugars: 2 grams
• Protein: 12 grams
Trader Joe’s Breaded Chickenless Nuggets
• Serving size: 4 nuggets
• Calories: 130
• Total fat: 5 grams
• Saturated fat: 0 grams
• Cholesterol: 0 mg
• Sodium: 310 mg
• Total carbohydrates: 15 grams
• Dietary Fiber: 5 grams
• Sugars: 0 grams
• Protein: 12 grams
photo credit: PurpleDinosaur