Posts Tagged ‘diet’

Did you know…

• Every 25 seconds one American will have a coronary event, and every minute one American will die from one. (CDC)
• In, 2006, 326,000 American females and 315,705 American males died of heart disease. (CDC)

What is Heart Disease? Heart disease is the leading cause of death for both men and women in the United States. While the number of deaths from heart disease continues to grow, the good news is that many heart diseases cases can be prevented. Heart disease refers to several types of heart conditions. The most common type in the United States is coronary artery disease, which leads to heart attack and heart failure. Heart attacks occur when the blood supply to the heart muscle becomes blocked. This blockage is commonly due to a gradual build-up of cholesterol plaque in the arteries that supply blood to the heart. It is important to be aware of who is at risk for heart disease and the steps that be taken to prevent it.

A healthy diet is one important prevention tool. Choose lean meats and poultry without the skin, select low-fat or fat-free dairy products, cut back on beverages and foods with added sugar, choose and prepare foods with little to no salt, be aware of portion sizes, and choose healthy fats. Unsaturated fats (polyunsaturated and monounsaturated) are healthy fats and are found in foods such as nuts, avocados, and olive oil. Unhealthy fats include saturated and trans fat which are found in butter, high fat meats like bacon and sausage, and processed muffins and pastries.

Who is at Risk? - Risk factors for heart disease include:

• High cholesterol
• High blood pressure
• Obesity
• Diabetes
• Tobacco use
• Excessive alcohol consumption
• Physical inactivity
• High fat or high salt diet
• Family history of heart disease

What Can You Do? – A healthy diet and active lifestyle are the best tools for preventing heart disease. Here are a few things you can do to protect yourself from heart disease.

• Eat a healthy diet
• Maintain a healthy weight
• Exercise regularly
• Don’t smoke
• Limit alcohol use
• Have your cholesterol checked
• Monitor your blood pressure
• Manage your diabetes
• Talk to your healthcare provider

Signs & Symptoms of a Heart Attack – Not all heart attacks are sudden and intense; many start slow as mild pain or discomfort. Be aware of these signs and symptoms. When in doubt, call 911.

• Chest Discomfort – uncomfortable pressure, squeezing, fullness, or pain that lasts more than a few minutes or goes away and comes back
• Upper Body Discomfort – pain in the arms, back, neck, jaw or stomach
• Shortness of Breath – may occur with or before chest discomfort
• Other Symptoms – cold swear, nausea, or lightheadedness

Go Red for Women – wear red on February 5th to support the fight against heart disease in women!

For more information on heart disease, visit www.americanheart.org or www.cdc.gov/heartdisease

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If you haven’t yet heard, the latest weight loss trend is the new P90X diet and fitness plan. Celebrities like Pink, Ashton Kutcher, and Sheryl Crow all claim that they use P90X to get in shape. I myself was unsure about what the P90X system was all about so I set out to do my own research.

P90X, or Power 90 Extreme, is a home fitness training system that aims to improve your physical physique in 90 days using vigorous interval training. This full body fitness plan includes cardiovascular, strength training, and stretching exercises divided into 3 30-day phases. It also consists of nutrition and supplementation plan.

The idea behind P90X is “muscle confusion.” Different movements and new exercises are introduced during each phase which prevents the body from becoming accustomed to any one exercise thus resulting in continuous improvement. Since the P90X system is an at home regimen, it requires that users have dumbbells, a pull-up bar or resistance band, a sturdy chair, a yoga mat, push-up handles, and a heart rate monitor.

Similar to the exercise portion of the program, the nutrition plan of P90X is also broken down into 3 30 day-phases. The first 30 days focuses on a high protein, low carbohydrate, and calorie restricted diet. The second phase includes a more moderate calorie intake with a balanced amount of protein and carbohydrates. Finally, the third phase aims for higher calories and more carbohydrates in order to supply the body with more energy to sustain the vigorous exercises. It is recommended that users also consume a post-exercise P90X recovery formula that consists of a 4:1 ratio of carbohydrates to whey protein – a supposedly ideal ratio for muscle growth and increased endurance. Optional supplements to be taken during the program include L-glutamine, L-arginine, and creatine.

Have you heard of the P90X home fitness training system? Are you or someone you know giving it a try? Please leave a comment! I am not selling, promoting, or discouraging the P90X system, but rather I am most interested in getting some feedback from anyone who is or has used it just out of curiosity!

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Check out my new books!

Cook This Not That! by David Zincsenko: This book has tons of delicious looking recipes and even educates you on what items you should stock your pantry with in order to be the ultimate healthy cook! I really enjoy the writing style of this book as well as all of the great pictures! I loved Eat This Not That, so I can’t wait to start reading this one! Just flipping through the pages is making me hungry!

The Biggest Loser Simple Swaps by Cheryl Forberg: I have watched The Biggest Loser religiously since season one and I just can’t get enough! I love how this book provides follow-ups on previous contestants and all of the recipes in the book look so yummy! This book will go perfect with my Tuesday night viewings of the show!

What food and diet book are you currently reading?

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Agave nectar is commonly known to be a key ingredient in tequila, but it is becoming the preferred choice of sweetener for health conscience individuals today! With vegan and raw food diets becoming more and more common, agave nectar has become all the rage!

Agave nectar comes from the Blue Agave plant grown in Southern Mexico. The nectar, or syrup, is extracted from the center of the plant called the pina, which is similar to a pineapple. The taste of agave is similar to that of honey, but it is a little sweeter and not quite as thick.

There are many varieties of agave nectar — light, amber, dark and raw. The lighter the coloring, the more mild the flavor will be due to filtration and heating processes. Amber and dark agave nectar are commonly used as toppings in place of maple syrup on dishes such as waffles or pancakes. Raw agave nectar, often used as a sweetener by raw foodists, is produced at lower temperatures to protect its natural enzymes.

Agave nectar differs from other sugars because it has a low glycemic index. This means that it will provide a sweet taste without causing a spike in your blood sugar. Because your blood sugar tends to spike after consuming other sugars, agave nectar is a great sugar alternative for those with health disorders like diabetes. When using agave nectar in place of other sugar sources, be sure to take into consideration substitution measurements, as all sugars are not created equally and will require different amounts to get the same result.

Try some agave nectar next time you are looking for a little sweetness in your meal and let Eat Chic know what you think!Enjoy this post? Share it with your Facebook friends!

How your skin looks on the outside is a reflection of what you put inside your body. The foods you eat can actually increase skin health and enhance the appearance of your skin. However, you have to choose the right foods. Therefore, Eat Chic has composed a list of foods for healthier and better looking skin! Try to incorporate any of these nutritious foods into your daily diet and see if you notice a difference in how your skin glows!

1. Avocado: avocados contain a unique blend of essential oils and B vitamins. One in particular, vitamin B3 (niacin) has anti-inflammatory characteristics which help soothe irritated skin and decrease skin redness. The oils in avocados are what make them a well-known ingredient in facial masks because they help rid of dry skin.
2. Flaxseed: foods high in omega-3 fatty acids like flaxseed hyrdate the skin and help to unclog pores. Try salmon, walnuts, or even chia seeds for other sources of omega-3 fatty acids.
3. Mangoes: mangoes are a good source of vitamin A (July’s Vitamin of the Month!). Vitamin A helps to maintain skin cells and repair them should they be damaged from free radicals such as ultraviolet rays from the sun.
4. Berries: berries such as blueberries, strawberries, or blackberries all contain high amounts of antioxidants which protect skin against sun damage and skin cancer by fighting off free radials that may damage the skin.
5. Almonds: almonds are an excellent source of vitamin E which protects skin from premature aging. Almonds also contain natural oils that moisturize the skin.

What should you drink for healthy skin? Green tea has natural anti-inflammatory properties that help reduce the risk of skin cancer. Water is also important to maintaining natural glowing skin. Keeping yourself well hydrated will prevent dry skin and also flush out any harmful toxins in the body.

Add these foods to your diet and let your natural beauty shine through!Enjoy this post? Share it with your Facebook friends!