Posts Tagged ‘healthy eating’
March 6, 2014
Trying to eat healthier this year? Instead of focusing on cutting out all of the fats from your diet, try to incorporate fats that have health benefits. Nutrition experts say that up to 35% of the calories consumed in a day come from good fats.
To get you started on the right track, here are the categories of healthy fats, and the best natural sources to find them. To take the next step in disease prevention, schedule a health screening to assess disease risk factors.
These types of fats help lower LDL cholesterol, boost HDL cholesterol, and can help lower your risk of heart attack and stroke. Monounsaturated fats also help provide nutrients to help develop and maintain your body’s cells. They are typically high in vitamin E, which is an antioxidant that many of us need more of.
Where can you find it? Try eating avocados, olives, almonds, hazelnuts, pecans, peanut butter and olive oil.
Omega-6 Fatty Acids
This type of fat is a polyunsaturated fat which helps to control total and LDL cholesterol helping to reduce the risk of heart disease. Omega-6 fatty acids also help brain function, maintain bone health and regulate metabolism.
The best sources to find omega-6 fatty acids are from sunflower and pumpkin seeds, walnuts, soybean and corn oil.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that are needed for the body to function normally. They also help to protect against irregular heart rhythms and reduce inflammation throughout the body including blood vessels and joints.
While many companies manufacture omega-3 pills, you can find it naturally in flaxseeds, chia seeds, walnuts, canola oil and in fish like herring, salmon, sardines, lake trout, and albacore tuna.
Important for Heart Health
These fats, when used in the proper moderation, have heart healthy benefits that work within your body to prevent disease. We offer heart disease screenings that include tests for high cholesterol, which is a major risk factor. Take preventive measures with your health by implementing a healthy nutrition plan and schedule a screening with us online today.
February 15, 2014
Your heart works hard to keep your body working and in motion, so it’s only fair that you help it out along the way. In honor of Heart Month, we’ve put together an infographic guide to help you eat your way to a healthy heart. These heart-friendly foods and tips have plenty of health benefits that will go straight to your heart!
Looking for more ways to keep your heart healthy? Schedule a heart disease screening with us online today.
February 13, 2014
You’ve probably heard it before, but we need to keep up with nutritious diets, regular physical activity, and necessary health screenings to have a healthy life. Holidays can make it tricky to stay on top of your healthy lifestyle, especially holidays that involve tons of sweets like Valentine’s Day. Chocolate covered strawberries, chocolate hearts, cookies, and cupcakes are plenty of ways to get off track with your health goals.
To give you and your sweetheart a heart-healthy gift this year, use some of these ideas:
Skip out on the traditional sweets
Instead of getting the traditional tempting sweets, try something different. Fruit baskets are a natural way to sweeten up the holiday while adding in some healthy nutrients. Try searching for foods at the grocery store that have a heart check mark on the package, meaning they have limited amounts of total, saturated, and trans fat.
Have a romantic dinner – the healthy way
Eating out at restaurants makes it difficult to know exactly what is in the foods you’re eating. Try cooking up a home cooked meal and spice it up with healthy seasonings. Rekindle an old flame with a favorite recipe, but substitute some ingredients for lower-fat or no-fat versions. If you are heading out to dinner, be sure to check online to see if the restaurant has nutritional information for the menu. Most chain restaurants have the information listed, so you can make a health conscious choice
Make your date an active one
It’s recommended that everyone get 30 minutes of exercise per day, so why not make it an activity for you and your loved one? Take a walk, do partner yoga, ice skating, or even take a ballroom dance class. Whatever you decide, just be sure to get moving!
Each of these tips can be combined with other healthy aging methods to ensure you’re staying on track this Valentine’s Day. In all things involving healthy aging, it’s all about moderation. Valentine’s Day doesn’t necessarily have to mean tossing your diet out the door. You can stay healthy, even on a holiday. All of us at Life Line Screening believe in you, and we wish a Happy Valentine’s Day!
December 19, 2013
An artificial sweetener is an unnatural substitute for pure sugar. Replacing an ingredient that grows from the earth with something man-made isn’t always good for the human body. Nonetheless, grocers’ shelves are jam-packed not only with foods containing artificial sweeteners, but also with boxes of artificial sweeteners for consumers who want to add the substance directly to food themselves.
Eating more produce and natural foods is necessary for healthy aging. Another step you could consider is removing artificial sweeteners from your diet altogether. You may be wondering, but why are artificial sweeteners so bad? Here are three reasons:
Artificial sweeteners increase binge eating.
Calorie-free, fake sugar activates the brain’s pleasure center as if it were really sugar. The problem? Although the artificial sweetener is hundreds of times sweeter than regular sugar, it doesn’t satisfy the brain’s pleasure center like natural sugar does. This confuses the body and triggers an increased desire for even more sweets. The brain is now sugar-bound, and binging on sodas and sweets becomes the mission.
Artificial sweeteners don’t work alone; they come with side effects.
From cardiovascular disease and obesity to type 2 diabetes and metabolic syndrome, artificial sweeteners contribute to many of today’s health problems. By reducing or cutting your use of artificial sweeteners, you are being proactive in lowering your disease risk.
Nature offers her own non-caloric sweeteners.
Another reason to ditch the artificial sweeteners: they are simply not needed because nature makes her own. One such non-caloric natural sweetener is a plant leaf called stevia; this leaf contains compounds that help sweeten meals and beverages the natural way. Like artificial sweeteners, stevia is available in individual powder packets or you can opt for liquid drops. As long as the packaging reads “stevia” or “stevia extract” and there are no artificial ingredients listed, it’s a great natural replacement for artificial sweeteners.
Artificial sweeteners can lead to excessive indulgence in natural sweets and can also be the origin of many health problems. Plus, there are natural alternatives in the environment that can easily replace artificial sweeteners. Though it may seem like you’re temporarily stuck in a junk-food, sugar-infested rut, you can become more health conscious with help from Life Line Screening. Cut the toxins out of your diet and you’ll be one step closer to a healthy lifestyle.
December 17, 2013
While the holidays should be a time of celebration, they actually fill many with a sense of dread. Many people, especially those focused on healthy aging, see festive parties filled with delicious food as a land mine ready to blow up all the positive choices they’ve made throughout the year.
That treacherous landscape can be navigated successfully with a little foresight and planning. These tips provide a plan to enjoy the treats of the season without derailing your healthy aging lifestyle.
- Careful portion control is a way to savor different items without going overboard on calorie intake. A bite or two provides just enough flavor to satisfy the taste buds and avoid that too-full feeling. Women’s Health suggests using some self-deception by choosing a smaller plate to fill, tricking the brain into thinking more food is being consumed.
- As with many things in life, holiday dining should be about quality, not quantity. It’s easy to fill up on the ever-present snacks loaded with empty calories that can lead to mindless consumption. According to Real Simple, choosing to eat special seasonal items such as a child’s first batch of cookies can be more physically and emotionally filling.
- Well-prepared quality foods don’t need high-fat additions to taste delicious. Lean meats and fish can be enhanced by low-calorie spices and seasonings instead of butter and oil. Hearty winter vegetables such as sweet potatoes and butternut squash make luscious yet healthy side dishes. Even a rich favorite like potatoes gratin can be enjoyed guilt-free with Cooking Light’s cheesy, low-fat version.
- When the star of a dish is a healthy protein, fruit or vegetable, it can be dressed up with a luscious sauce or topping to seem more indulgent. Keeping the richer part to an add-on allows for better taste proportions, avoiding a heavy, weighed-down feeling. A simple chicken breast provides endless possibilities with this variety of topping suggestions from Food Network.
Education is the best foundation for healthy aging. This holiday season and year-round, Life Line Screening stands behind healthy aging choices and being proactive with health. While the holidays mean more opportunities to indulge in unhealthy foods, they also mean more opportunities to make smart choices. Enjoy your holiday activities the healthy way. You can do it.