By Family Features

While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.

Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.

Additionally, walnuts are the only nut significantly high in omega-3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.

Find more information and heart-healthy recipes at walnuts.org/heart-health.

Greek Cucumber Walnut Bites

Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board

Prep time: 25 minutes

Servings: 6

1/2 cup walnuts, chopped

1 English cucumber, ends trimmed (about 14 ounces)

1/2 cup roasted red pepper hummus

1/2 cup reduced-fat crumbled feta cheese

5 cherry tomatoes, quartered

Heat oven to 350 F.

On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.

Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.

In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnut-hummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.

Banana Bread Overnight Oats

Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board

Prep time: 15 minutes

Servings: 4

3 ripe bananas, sliced

2 cups old-fashioned oats

1 tablespoon ground cinnamon

1/2 teaspoon salt

1 teaspoon vanilla

3/4 cup chopped California walnuts, divided

1 tablespoon maple syrup

3 cups skim milk

In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.

Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.

To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.

Source: California Walnut Board

Excerpt from:
Show your heart some love, add healthy walnuts to your diet - Sumter Item

Theres so much to think about when starting the vegan diet and it can get a little confusing to know how much of food groups a person will need to eat. With so many vegan type diets and know how articles online, its easy to miss the important considerations a beginner will need know. But getting it right can make all the difference, so here are some tips to think about before embarking on your first vegan diet.

MAIN NUTRIENTS TO KEEP IN MIND

Iron is one of the main nutrients to keep in mind when starting a vegan diet. The types of food groups to satisfy the level of intake is through plant-based foods like legumes, tofu, nuts and seeds, whole-grains, dried fruits and dark green, leafy vegetables.

Accredited practising dietitian and Spokesperson for the Dietitians Association of Australia Melanie McGrice said the iron level intake is generally around 18mg for women aged 19-50.

From having a handful of seeds, youre going to get maybe 1 or 2mg of iron but not the full 18mg and so thats where its about the whole of your diet and planning for each meal. Ms McGrice said.

For men aged 19-50, the adequate intake for iron is 8mg.

Dietitians Association of Australia reports the type of iron in plant-based foods (non-haem iron) is not easily absorbed, so in order to boost the absorption of iron in plant-based foods is to include food meals rich with vitamin C. This would mean including berries, citrus fruit, Kiwi fruit, capsicum, tomatoes and broccoli.

Along with iron, nutrients such as B12, Calcium, Omega-3 fats, Zinc and Choline will need to be kept in mind according to Ms McGrice.

REPLACEMENTS AND PLANNING IS KEY

Sustaining balanced nutrients while on a vegan diet can be hard to do, especially if youre starting out for the first time. Many people worry about getting enough iron intake or if they get enough protein. But according to Ms McGrice, replacements and planning is key in getting the adequate intake.

According to practising dietitians, this diet involves food groups like fruit and vegetables, bread, cereals, and grains, legumes (lentils, chickpeas, dried beans), soy food like tofu and tempeh, and nuts and seeds.

Ms McGrice said its beneficial to really plan out your diet each day to make sure that nutritional needs are met. Its not about eating these food groups on its own but food groups that are complimentary as well.

Instead of having dairy, youll be having dairy alternatives such as soy milk and for Omega 3 options include foods such as chia seeds. Ms McGrice said.

With calcium it will be about having something like tahini and green, leafy vegetables and for iron, seeds are a good source, she said.

Zinc in plant-based foods are commonly found in legumes, nuts, seeds and oatmeal, and for a balanced intake of Choline, it appears in plant-based foods in small amounts.

Its beneficial to know food groups that contain these nutrients and by eating a well-balanced vegan diet with plenty of whole foods such as tofu, quinoa, and broccoli, its ensuring the daily requirements that are rich in resources.

I guess the key thing is that youre not going to get all of your nutrients just from one of those food types, Ms McGrice said.

The best way for a nutritional balance is ensuring to have complementary proteins within the same meal, she said.

COMMON MISTAKES

There are common mistakes made that affect nutrient adequate intake according to Ms McGrice. Sometimes these common mistakes can be tricky, even for those who have been and currently are on vegan diets.

Not having complementary protein in food groups within each meal is a common mistake its the kind of thinking that theyre going to meet the entire nutrient needs just by eating one food group with a particular nutrient, Ms McGrice said.

Just because someone eats a cup of broccoli doesnt mean that theyre going to meet all of their calcium needs. As mentioned before, its better to plan each meal with complementary proteins.

Ms McGrice said its easier to make an appointment with an accredited practising dietitian to help you to design a plan thats best for starting a vegan diet for the first time.

Or attend a vegan support group and get some practical tips to help you through the process, said Ms McGrice.

POTENTIAL SIDE EFFECTS

A vegan diet, if not done correctly, has potential for negative side effects.

Iron and B12 deficiency are a common, negative side effect if the nutrient requirements are not met according to Ms McGrice. The body cant make iron itself, so food is needed.

Having an annual blood test is a good idea to check your nutritional profile, Ms McGrice said.

The main cause for iron deficiency, according to Ms McGrice, can be caused by not eating enough iron rich foods. Some people, like children and teenagers, and pregnant women need more iron than others.

Vitamin B12 is needed to help the blood form and for the brain and nervous system to function properly.

The common symptoms of B12 deficiency include tiredness, light-headedness, rapid heart rate, easy bruising and bleeding, weight loss.

Read the original:
Vegan diet: One thing to know before converting to veganism - NEWS.com.au

Poor diets have become a major global health concern, as people with overweight or micronutrient deficiencies have come to outnumber those who are hungry or under-nourished, according to a leading scientist.

Forests have been observed to improve the quality of diets among tropical rural populations, but until recently, there was not much evidence to show how.

As it happens, tree cover matters, but so does the size and arrangement of forest patches across landscapes, according to new findings by the University of British Columbia (UBC), the Center for International Forestry Research (CIFOR) and partner organizations.

The diversity of peoples diet and their likelihood of eating fruits improves the greater the tree cover is, and the higher the number of forest patches is says lead author Laura Vang Rasmussen from UBCs Department of Forest and Conservation Sciences. Fruit and vegetable consumption are important indicators of varied, well-balanced diets, but people do not eat enough of them, especially in Africa.

To better understand how forests patterns affect what people eat, researchers selected five countries with tropical forests Tanzania, Uganda, Nigeria, Malawi and Ethiopia where there is geo-localized data on household food consumption. The results come from linking World Bank surveys with information on forest cover and configuration from global datasets.

BREAKING MYTHS

More blocks of forests were observed to be associated with more diverse diets in three (Uganda, Nigeria and Ethiopia) and four (Uganda, Nigeria, Ethiopia and Tanzania) of the countries, respectively. The absence of significant associations in Malawi might be related to the fact that fruit is more widely consumed in this country, as compared to the others.

Our next research step is to tease apart the mechanisms linking forests and diets, beyond the obvious provision of wild food, Vang said.

Despite the need for more research to explain the results, authors noted that forests patterns affect wildlife movement, pollination, seed dispersal and even peoples access to forest resources. For example, smaller patches might better support peoples diets if they tend to collect food and products along forest edges.

Tree cover also matters because forests contribute to diets in a number of ways: they provide fodder for livestock, which is a source of meat and dairy products; offer services such as pest control and nutrient recycling that can boost crop production and quality; and provide wood fuel to cook foods such as beans.

For Vang, the findings also challenge the idea that people who are wealthier and better connected to markets have more diverse diets.

We found that families in the middle wealth group were not eating more fruit than poorer households in two of the countries. Given the importance of fruit for health outcomes, this challenges the widely held assumption that promoting income-generating opportunities is enough to improve diets, Vang said.

Recognizing the role of forests in food security and nutrition matters because agricultural intensification does not necessarily lead to better diets, either. In fact, intensive agriculture may usher in monoculture cash crops, resulting in poorer diets and health.

HEALTHY LANDSCAPES AND PEOPLE

For the authors, evidence that forests influence fruit consumption calls for more research on how best to conserve forests in landscapes, taking into account regional differences.

Vang will devote the next five years to further unpacking the links between forests patterns and diets, and will also study how they change over time with funding from the European Research Council. There is still a knowledge gap on potential trade-offs between forest conservation, food production and securing high-quality diets, she said.

She also noted that increased agricultural yields alone cannot address the widespread problem of well-balanced diets, which means there is a need to bring together the agricultural and forest sectors to advance quality diets in rural Africa and beyond.

In the paper, researchers call for a food security and nutrition strategy that maintains or increases access to forests, while diversifying agricultural production, bringing income-generating opportunities and increasing access to bio-fortifications.

It is in everybodys best interest to promote healthy landscapes as the basis for healthier diets for rural people, Vang said.

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More forest patches, healthier diets - Forests News, Center for International Forestry Research

Registered dietitian Caroline Susie, who is a Lake Highlands High School alumna, works for a global healthcare company, advising clients of all sizes on how to improve their diets. Shes also shared health tips on episodes of Fox 4s Good Day. The best tip I can give: Dont take nutrition advice from Dr. Google or an influencer on social media.Work with a registered, licensed dietitian. Dietitians have degrees in nutrition, have completed a 1,200-hour supervised internship, passed national boards and complete ongoing continuing education. Look for RD or RDN in title, or when in doubt, ask Susie says.

Load up on H20

Hydration is so important, especially as we age, as water contributes to almost every function in our bodies.Research shows that having a glass of water before each meal can result in consuming fewer calories at the meal.To increase your water consumption, use a water tracker, get a cool water bottle, and vary your water flavors by making spa water, adding citrus or cucumbers.

Focus on adding foods, not eliminating

When you eliminate a specific food or food group from your diet, you cant help but think about it 24/7. I call this, the Chick-fil-A effect.What is the day of the week you always want Chick-fil-A? Sunday [when the fast-food restaurant is closed]. So instead of restricting yourself, focus on adding foods to your diet. This positive mindset will help you make healthier choices and feel good about them.

Dont fear carbs

Yes, its true, not all carbs are created equal, but to simply demonize the entire food category is not fair. We have decades of research associating complex carbs with decreased risk of developing heart disease, stroke and chronic conditions.Some great choices of complex carbs include whole-grain bread and beans, brown rice and fresh fruit.

Naturally occurring sugar is just fine

Remember back in the 90s, when we were so terrified of fat?Well sugar is the new fat.But here is the secret: Sugar is not the bad guy.In fact, naturally occurring sugar occurs in two forms: fruit [fructose] and milk [lactose]. In addition to natural energy, fruit and milkprovide a host of other nutrition benefits like vitamin A, C, D and calcium. If you have diabetes or pre-diabetes, watch your portion sizes.

Choose lean

Lean protein is not only an essential nutrient imperative to many bodily processes, but research shows that consuming lean protein contributes to satiety, that feeling of staying fuller longer. Reach for fish, lean beef, Greek yogurt, chicken, pork, cottage cheese, eggs, peanut butter, tofu and shrimp.

The perfect pair

I tell all my clients to always pair complex carbohydrates with lean protein at every meal and snack.The complex carbs provide energy, while protein provides that feeling of fullness.Pair them to balance out blood sugar levels. This will prevent you from being hangry later.

Stock up

Your freezer is your best friend. Stock up on healthy foods such as frozen veggies, fruits, grilled chicken and fish. These can save you in a time pinch.

Eat more veggies

Sneak veggies in everywhere.Add veggies to your eggs. Top your sandwich with spinach and a slice of tomato. Puree veggies into your marinara sauce. Incorporate a small salad with lunch and dinner, or try adding more veggies into soups and chilis. Try the crudite approach: finger friendly veggies such as mini peppers, carrots and cucumbers, served with a low-fat dip.

Make exercise a habit

Every step counts. Even if you only have 10 minutes, get moving. Your exercise goal is 150 minutesof moderate intensity exercise per week. Yes, brisk walking counts and yes, you can break this up into 10-minute segments. Schedule exercise into your day. Invest in a wearable device like a Fitbit for motivation. Find a group of friends who can hold you accountable. Always check with your doctor before beginning an exercise program.

Follow @CarolineSusieRD on Twitter and Instagram or check out her website for more tips.

Original post:
How to avoid the 'Chick-fil-a' effect and other healthy diet tips - Advocate Media

High Blood Pressure: Here are some winter foods which can help you control high blood pressure

High blood pressure or hypertension can be controlled with the right precautions. This health condition should not be ignored as it can put you at a higher risk of heart diseases. Many factors from diet to lifestyle can affect your blood pressure numbers. But do you know temperature can also affect your blood pressure? During the winter season, when your body comes in contact with the cold temperature, the blood vessels shrink which leads to fluctuations in blood pressure. Most people witness high blood pressure with a drop in temperature. But hypertension can be effectively managed with the right preventive measures.

Your diet leaves a strong impact on your blood pressure numbers. The right diet can help you effectively control hypertension. Along with the right diet, regular exercise is the best way to fight high blood pressure. This winter season makesome changes in your diet and lifestyle to fight high blood pressure. Here are some winter foods which should be a part of your winter diet.

Oranges are easily available during the winter season. This citrus fruit is loaded with multiple health benefits. It is also beneficial for hypertension patients. Orange is rich in vitamin B6 and magnesium which contributeto lower blood pressure numbers. Studies have also shown that orange juice can also help you control hypertension. This winter season adds more oranges to your diet to control blood pressure naturally.

Oranges can help you control high blood pressurePhoto Credit: iStock

Also read:Orange: An Amazing Winter Fruit For Diabetes, Weight Loss, Skin And Much More; Know All Health Benefits

Bananas are one of the most beneficial fruits for high blood pressure. Bananas are rich in potassium which can help you manage bloodpressure. You can find bananas almost throughout the year. You can eat a banana as an evening snack or even for breakfast as well.

Carrot is also a famous winter vegetable that can help you control high blood pressure. The presence of fibre and potassium in carrots contributes to reduced blood pressure. Carrots are also good for your vision and weight loss.

This winter add carrots to your diet to control blood pressurePhoto Credit: iStock

Also read:Speed Up Your Weight Loss Process With Carrots This Winter; Know Other Health Benefits

Green leafy vegetables are extremely healthy. They are loaded with many essential nutrients. During the winter season, you can find a variety of green leafy vegetables that are beneficial for your blood pressure numbers. Some of the leafy greens which you can add to your diet may include- spinach, methi leaves, kale or lettuce.

Also read:Hypertension Prevention: Try Cardamom To Control High Blood Pressure, Here's How It Works

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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High Blood Pressure: Add These Winter Foods To Your Diet To Control Hypertension Naturally - NDTV News

Can diabetics throw away their insulin pumps simply by changing their diets?

Israeli research published in Diabetes Care suggests that the standard diet recommended for diabetics is making things worse.

Perhaps counter intuitively, eating a big breakfast of starches and sugars can help diabetics replace the need to inject insulin, while at the same time reducing the weight gain associated with diabetes and improving overall cardiovascular health.

Type 2 diabetics must inject themselves with insulin, a hormone that regulates the movement of sugar into liver, muscle and fat cells, up to four times a day. The injections keep patients alive but trigger a vicious cycle where increasingly higher doses are required.

In addition to insulin injections, diabetics generally follow a diet nicknamed 6M six small meals spread throughout the day, including a bedtime snack to prevent a drop in sugar levels during the night.

The new diet protocol is dubbed 3M and calls for just three meals a day, starting with bread, fruit and sweets in the early hours of the morning, a substantial lunch and a small dinner (specifically lacking any starches, sweets and fruits).

The 3M diet seems to be better matched to our circadian rhythm, which is optimized for eating in the morning and fasting during the evening and night, the research shows.

The 6M diet, by contrast, has not been effective for sugar control, so diabetics require additional medication and insulin, explains co-lead researcher Prof. Daniela Jakubowicz of Tel Aviv University and Wolfson Medical Centers Diabetes Unit.Insulin injections [also] lead to weight gain, which further increases blood sugar levels.

In a study of 29 Type 2 diabetes patients, those on the 3M diet lost weight and experienced substantially improved sugar levels. The 6M diet group did not lose weight or experience any improvement of sugar levels.

Their need for diabetic medication, especially for insulin doses, dipped substantially. Some were even able to stop using insulin altogether, said Jakubowicz.

In addition, the 3M diet improved the expression of biological clock genes. This suggests that the 3M diet is not only more effective in controlling diabetes, it may also prevent many other complications such as cardiovascular disease, aging and cancer, which are all regulated by the biological clock genes.

This may be the mechanism that makes the 3M diet successful, as it enhances insulin secretion and improves sugar delivery into the muscles, creating a balanced daytime and nocturnal glucose metabolism.

The researchers also from the Hebrew University, Hadassah Hebrew University Medical Center and the Weizmann Institute of Science in Israel, as well as Lund University in Sweden will next investigate the role certain proteins play in breakfast foods consumed by diabetics.

See the original post:
The diet and diabetes link: It's not what you think - ISRAEL21c

House of Macadamias

Presented by T1

Macadamia nuts are poised to be the next hottest superfood in the highly-competitive diet industry. This incredibly healthy nut is increasingly favored by followers of the keto, vegan and flexitarian plans, while appealing to health connoisseurs and environmentally conscious consumers alike.

When compared to lesser nuts like peanuts, almonds and cashews, Macadamias contain the highest levels of healthy monounsaturated fats and lower lectin levels to aid digestion. And unlike those other nuts, macadamias are a rare and important source of Omega 7 palmitoleic acid, which is scientifically shown to help fight metabolic syndrome.

House of Macadamias

From an environmental standpoint, Macadamia nuts can bear fruit for up to 100 years providing a long term and sustainable food source. Unsurprisingly, Macadamias have soared into superfood status and earned a high price tag that has prevented them from being popularized on a mainstream level.

House of Macadamias

The problem always lay in their accessibility, for if they could be brought to market on a macro scale, nutrition experts agree that they would offer a superior value choice with unparalleled versatility of applications ranging from Macadamia milk, snacks, energy bars, and more.

Setting out to solve for this predicament of epic importance for the food industry, pioneering company House of Macadamias has been able to cut directly to the production source of Macadamias in South Africa, thus circumventing expensive middleman exporters. As a result, House of Macadamias is emerging as the first brand to offer an industry-disruptive product line to consumers worldwide at an accessible level.

House of Macadamias

According to House of Macadamias co-founder Brandon Hiemstra, "this brand is deeply personal to me, with many of the Macadamia farmers being my friends our goal and passion is to build a brand where Macadamias share the same accessibility as peanuts, almonds and cashews, helping farmers and providing a more nutritious and tastier offering."

That's why experts point to this Kickstarter campaign as having profound implications. Likely, we will be witnessing the first-ever merger of a certified superfood line into the mainstream markets, with distribution opportunities spanning Macadamia milk, Macadamia snacks, and Macadamia nutritional performance products.

House of Macadamias

We're talking about unveiling a product with true industry-disruptive and long term implications," adds House of Macadamias co-founder Brendon Rogers. "By design, nature can't outcompete the Macadamia nut. If we can package it into a user-friendly product that's just as easy to consume as the alternatives, we're introducing a product that is better for the planet."

House of Macadamias two minuteKickstarter video has more details behind their unique vision. It features Chris van Heerden, a former IBO welterweight world champion boxer, who uses Macadamias to fuel his performance, and House of Macadamias products are up to 50% off while supplies last.

Read more from the original source:
Why Macadamia Nuts Are The Superfood Everyone Should Include In Their Diet - Maxim

In our modern-day lifestyle, the ancient school of Ayurveda can offer respite from everyday troubles and stress. Plus, certain roots and herbs prescribed in this holistic healing therapy can also help get rid of diseases and several ailments. While a lot of them are already in use, some of them are still not talked about. Katuki, a traditional herb, originally found in the mountains is rather rare and not as popularly known as other traditional herbs and spices but can offer respite from so many problems that may be weighing down your body. A bitter root with sweet, helpful health benefits, here are some benefits of this ayurvedic plant:1. It is a natural fever pillWhen we are stuck by a bout of temperature and chills, the first thing we all do is pop in a pill to bring the body temperature down. What if we told you, katuki consumed during sick days can cool down the body naturally? The herb contains powerful antipyretic properties that soothe and fight the inflammation responsible for the sudden chills and body heat. Consumed with either warm water or ghee, it can naturally protect the body from seasonal dangers. You can also try adding powdered katuki to your meals to boost your health.

2. Eases respiration and breathingPollution, seasonal woes or viral infections- breathing troubles can spell trouble anytime. Katuki, with its potent anti-inflammatory properties, can open up the passageways, ease congestion and help expel any irritants, naturally. It can also act as a natural aid that can come to the rescue of asthmatic patients by limiting the release of histamine in the body. Studies are also being conducted to test its efficacy in providing respiratory benefits for the body. Plus, it is also touted to carry immune-boosting benefits, which again can prevent the chances of chronic infections happening.

Excerpt from:
5 reasons you must include Katuki in your diet! - Times of India

Meghan King Edmonds has had enough of people telling her to "eat a burger." Whether the comments are well-intentioned or not, The Real Housewives of Orange County alum has seen plenty of them that address her too-thin appearance,so she decided to address her recent weight loss head-on with a candid blog post.

As anyone who's been keeping up with Meghan's life could have guessed, the mom of three has been feeling an undue amount of stress lately and she's lost her appetite.

Between coping with her son's brain injury and a divorce that blindsided her, "Im not hungry," Meghan wrote. And that doesn't mean that she's not trying.

"This is the first time in my life Ive counted calories and its in the opposite way most Americans do so," she wrote. "Ieat breakfast every day. Thats easy. Lunch is hard because its an annoyance: a stop in the middle of the day when Im on a roll. So when I eat lunch I really go for it all the carbs and all the protein. I dont snack never have. Dinner can go either way. The kids are asleep so I have time to eat and I do but usually Im not very hungry."

And once more, for the record: "But I digress," Meghan wrote."I agree, Im too thin ...The best is yet to come. (Including love handlesthose are coming soon. Okay I take that backmaybe not love handles lets not get crazy but some meat on the old bones.)"

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Meghan King Edmonds Details Her Daily Diet as She Struggles to Put on Weight - Bravo