YzFit

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

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

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 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

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

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 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

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

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

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