6 Fantastic Ways To Avoid Processed Foods

Most people know that eating less processed food is good for their health. However, it can sometimes be a bit confusing to avoid processed food and add more natural foods to your diet. The following tips will make the process a little easier.

Become A Label Reader
People who look at food labels are usually interested in things like calories, fat content, and the amount of sugar in the food. However, it is worth the extra time it will take to read the ingredients on the food label. If the food you are considering contains more than five ingredients and you are unable to pronounce some of them, you may want to look into alternative options.

Eat More Whole Foods
Eating more fruits and vegetables will help replace processed food in the diet. This approach also makes the food selection process simpler. There is no need to worry as much about calorie and carb counting when your diet consists mostly of whole food choices.

Choose Local Over Processed
Many people will be surprised to learn the whole-wheat bread they purchase in grocery stores is just as processed as the white bread in these stores. Buy your bread from a local baker to assure it contains no more ingredients than is necessary to make fresh bread. Locally grown and made fresh items are likely to go through much less of a process, and are generally healthier in the long run….

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Four Unhealthy Habits That Damage Your Heart

Most of us understand that unhealthy habits are sometimes inevitable, it may be a surprise to some that a few of these habits are part of our everyday lives and go unnoticed. Here are four of those unhealthy habits along with ideas on how to promote heart health.

Regularly Skipping a Good Night’s Rest

Adults typically need seven to eight hours of sleep to feel rested and be productive. Getting enough sleep is also necessary for heart health. During the non-REM phase of sleep, blood pressure and heart rate go down, which helps to give the heart the rest it needs to maintain cardiovascular health. In addition, a chronic lack of sleep is associated with obesity, hypertension, coronary artery disease, and elevated levels of stress hormones cortisol and adrenaline. The presence of those hormones is an indicator of inflammation, which is linked to cardiovascular disease.

Consuming Too Much Salt

Ninety percent of Americans consume more than the recommended daily intake of 1,500 milligrams of sodium. In fact, the average daily sodium intake is 3,400 milligrams, which is more than twice the recommended limit. The salt shaker is not the culprit since only 10 percent of sodium intake is from shaking salt on food. Most dietary sodium comes from restaurant, packaged, or prepared foods. Excessive sodium consumption raises the risk of hypertension, which may lead to heart disease. People interested in lowering their sodium intake should limit or avoid high sodium foods such as bacon, cold cuts, canned soup, jerky, chips, canned vegetables, and pretzels…

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Heart Disease and Obesity

When discussing heart health, there is an inevitable correlation between obesity and heart disease. To emphasize how serious obesity is, it’s second only to smoking as the leading cause of preventable deaths in the United States. According to the Center for Disease Control and Prevention, approximately 34.9 percent of adults and 16.9 percent of children were obese in 2011-2012.

To better understand obesity, let’s first define it. Obesity is defined as a body mass index (BMI) equal to or greater than 30 kg/m2. Obesity increases the risk of multiple chronic conditions such as type 2 diabetes, heart disease, cancer, obstructive sleep apnea, stroke, among other health conditions. According to the World Health Organization, Cardiovascular Disease (CVD) is the number one contributing factor leading to death globally; obesity increases the risk of CVD.

According to the National Health and Nutrition Examination Survey (NHANES), between 2007-2010 there were approximately 5.1 million Americans 20 years or older who suffered from heart failure. A higher BMI will increase the risk of heart failure. For every one unit of increase in BMI, the risk of heart failure rises by 5-7 percent in both men and women…

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4 Natural Foods That Will Boost Your Energy

Many adults are faced with heavily packed schedules and tasks that require them to be on the go from morning to night. From work or school to running a household and taking care of a family; your “job” likely doesn’t end with a regular 9-5. With the large number of tasks you’re taking on every day, it can be difficult to keep your energy up, and not feel as if you’re ready to crash by the time you hit the pillow. So, what are some of the ways you’re keeping yourself up and moving throughout the day? Coffee and energy drinks? For many adults, this is the solution to trying to get a quick energy boost; unfortunately, the boost is short-lived and can do more harm than good, over time.

A great way to avoid the quick-fixes to a lack of energy is to take a look at your diet and the foods you’re consuming daily. The foods you eat can play a major role in your energy level, and incorporating the right ones can give you the natural boost you need every day. Here are a few foods that not only boost your energy but improve your overall health.

Apples

Apples are a quick snack that can provide you with a sufficient energy boost throughout your day. A food that’s high in fiber and carbohydrates, apples can provide you with a sustainable energy release after consumption. Due to their high level of carbs, fibers, and natural sugars, they tend to take more time to process and digest; thus providing you with a slower and more sustained energy release, rather than a quick boost.

Oatmeal

Oatmeal is another great form of sustainable energy that when consumed in the morning, can likely last you for the remainder of your day. It’s known as a complex carbohydrate that’s packed with fiber and other major nutrients. According to Healthline, “It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.”..

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How to Boost Your Immune System and Stay Healthy

Cold and Flu season is still underway, and you may be wondering how you can keep yourself healthy, and avoid getting sick. For many, the winter and spring months bring on at least one dreaded head cold, or worse, the flu. However, it’s important to remember that your immune system is your body’s natural form of defense from sickness, and making sure it’s functioning properly is the first step to avoiding feeling under the weather. This season, here are a few great ways to give your immune system the boost it needs.

Don’t Miss Out on Sleep

Sleep deprivation is one of the main things that can contribute to a lowered immune system.  Think about when you’re not feeling well and your body’s decreased energy level. When you’re sick, your body desires sleep due to an automatic response and immune defense.  In other words, when you sleep while being sick, your body essentially kicks into overdrive and increases its healing process.  With that said, sleep is also a preventative measure you should always take to avoid getting sick.  It provides your body with downtime and gives it the opportunity to restore and repair itself.

Have a Well-Rounded Diet

Eating the right foods provides your body with tons of vitamins, minerals, and antioxidants that directly contribute to keeping your immune system functioning properly.  You’ll want to focus on natural foods such as fruits, vegetables, and grains and avoid processed foods that hold little to no nutritional value…

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Healthy & Natural Ways to Reduce High Cholesterol

Cholesterol is a fat-like substance that’s found naturally throughout your body.  In general, your body needs cholesterol to produce substances like certain hormones and Vitamin D that contribute to your body’s digestive system.  Naturally, your body creates the proper amount of cholesterol that it needs to function properly; however, many people struggle with battling high cholesterol that can lead to heart problems and other health issues.  Luckily, high cholesterol can be managed and reduced with the right steps:

Reduce Consumption of Saturated & Trans Fats

Saturated fats and Trans fats are both large contributors to a rise in your cholesterol level.  Saturated fats are primarily found in red meat and some dairy products that are high in fat. Reducing your consumption of these foods lowers your intake of low-density lipoprotein (LDL) cholesterol; LDL cholesterol is commonly referred to as “bad” cholesterol.  Additionally, many non-perishable items you purchase from the grocery store, such as butter and margarine, or sweets like cookies and cakes, can be high in trans fats.

Boost Your Soluble Fiber Intake

Just like fats, there are both good fiber, and bad fiber.  Soluble fiber, the good kind, can be found in many natural foods such as beans, avocados, broccoli, oats, and flax seeds, to mention just a few.  Soluble fiber blends well within your gut, reduces high blood sugar, improves digestion, and can contribute to lowering your cholesterol…

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The Mediterranean Diet and Heart Health

In previous blogs, we’ve discussed the many benefits and negative impacts that different foods and diets can have on your body and your heart.  The foods you eat regularly have a huge impact on your body’s overall function; from weight management to the function of vital organs, taking care of your body is extremely important.  Many people look at a diet as a form of restriction; meaning you focus on the things you can’t have, rather than what you can. The Mediterranean diet is a fantastic eating plan that not only gives you the ability to consume delicious foods but know the foods you are consuming are providing your body with numerous health benefits.  So, what is it?

The Mediterranean diet is a basic incorporation of natural, plant-based foods, whole grains, beans, and healthy fats, such as raw nuts; you even have the option of the occasional glass of red wine.  According to the American Heart Association, individuals that follow an average Mediterranean diet consume a much lower amount of saturated that those who eat the average American diet.  Let’s break it down:

Benefits

According to the Mayo Clinic, the traditional Mediterranean diet significantly reduces the risk of heart disease and is associated with decreased levels of LDL cholesterol.  A decrease in LDL cholesterol limits the buildup of cholesterol deposits in your heart and arteries, ultimately reducing the overall risk of mortality related to cardiovascular issues. Additionally, the Mediterranean diet reduces the risks of different types of cancers and can prevent other major chronic illnesses.   

Natural Foods: Fruits, Veggies, Grains

The main components of a healthy Mediterranean diet are natural foods such as fruits, vegetables, and grains like pasta, bread, and different types of rice…

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Heart Health: Top Heart Healthy Foods

Your heart health is a crucial component of your general wellbeing.  As the most important muscle in the human body, the heart needs to be taken care of just the same as you take care of any other muscle.  One sure way to maintain your heart’s overall health and ultimately improve its function is through your diet. We’re all familiar with the saying “you are what you eat”; this tends to be a lot more relevant than people sometimes think.  In addition to general best practices such as reducing stress, getting proper sleep and exercise, and reducing/eliminating harmful substances like alcohol and tobacco, consider some of these heart healthy diet options to improve and maintain overall heart health.

Berries, Berries, Berries

Berries are a delicious and versatile option that provides your body with tons of heart healthy vitamins and nutrients.  Extremely rich in antioxidants, berries are proven to the reduce harmful inflammation that can be directly linked to heart disease.  Items such as strawberries and blueberries can reduce bad LDL cholesterol and improve the function of blood vessels, helping control and reduce the risk of high blood pressure.  You can eat them on their own, as a delicious mixed berry smoothie, or add them into your favorite oatmeal or cereal.

Dark Leafy Greens

Some of the greatest natural components you can add to your diet are dark leafy greens such as kale, spinach, romaine lettuce, or collard greens.  Packed with vitamins, minerals and multiple antioxidants, these greens are known for their numerous heart health benefits. You’ll also find these items are packed with Vitamin K, which plays an essential role in protecting your arteries and promoting proper blood clotting.  Generally, leafy greens are known for their overall potential to reduce the risk of heart disease in both men and women…

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Quick and Easy Ways to Reduce Stress

As adults, it’s fair to say that stress is pretty unavoidable.  Between daily tasks like work, school, family, running a household, finances, and maintaining a social life, you may feel that your stress level is only increasing as time goes on;  and with the holidays right around the corner, you can probably add a few extra stressors onto your list. Though this is quite the common problem, reducing your stress level is possible, and can be quite easy with a few different tips and small, but beneficial, life adjustments.  If you feel you’re experiencing an overabundance of stress in your life, consider some of these tips to help learn how to manage, and ultimately reduce it.

Live in the Now

One of the easiest ways one can increase their stress level is over analyzing things in the past, that may not be in your control.  Nights when you’re lying awake worrying about what you need to get done at work, or the bills that need to be paid, are sure ways to drastically increase your stress level (and probably contribute to a serious lack of sleep).  Know that over thinking is preventing you from living in the present, and focusing on the things you can control at that moment. Take a step back and focus on your tasks at hand. When you need to address your stressors, do so in an organized way, so you’re not overwhelming yourself.

Don’t be Afraid to Reach Out

Your mental health is important, and you should always remember that you’re likely not the only one facing difficulties.  With that, never be afraid to reach out. Close friends and family generally understand you best, and can likely provide you with sound advice if you’re facing a tough or stressful time.  Take this opportunity to talk to someone, and share with them what you’re feeling or going through. If you feel more comfortable talking to a neutral party, a mental health professional is a great advocate who can listen, and provide you with the necessary tools to combat stressful situations head on…

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How Does a High Sodium Diet Affect Your Health?

When checking an ingredient label, you generally pay close attention to ingredients such as added sugars and sodium content; two ingredients that are harmless in moderation but with too much, can contribute to multiple health risks.  If you’re aware of the items you’re eating regularly, it is likely that anything processed has sodium in it. Even items that you think may be healthier options, like canned vegetables, for example, often have higher sodium content.  

Additionally, it’s important to recognize that sodium isn’t necessarily bad for you, in fact, it’s a mineral that your body needs to function properly.  Sodium helps control your body’s fluid balance, and even affects muscle function. However, this only applies when used in moderation. Major health organizations, such as the United States Department of Agriculture (USDA) and the American Heart Association (AHA) recommend no more than 2300 mg of sodium per day, with the preferred amount being 1500 mg. High sodium intake is extremely common in the United States, as many Americans consume well over the recommended amount, usually without even realizing.  What are some of the risks that come from consuming too much sodium?

High Blood Pressure

An individual with a diet that is high in sodium is typically at a higher risk of developing high blood pressure.  According to the AHA, 77.9 Million American adults suffer from high blood pressure, and children that have a high sodium diet are twice as likely to develop high blood pressure when compared to children with a low sodium diet.  As sodium enters your bloodstream, it also pulls water into your blood vessels; this increases the total amount of blood inside your blood vessels, thus increasing your blood pressure. Unmanaged high blood pressure can cause damage to your arteries, heart, and kidneys.  Serious damage to these areas could lead to chronic illnesses such as coronary artery disease and heart or kidney failure.

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