healthy heart

Emotional eating can sabotage your weight-loss efforts. It often leads to eating too much — especially too much of high-calorie, sweet and fatty foods. The good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

5 Tips to Tame Emotional Eating

1. 1. Control your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing.
   2. Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not hungry. Give the craving time to pass.
   3. Get support. You’re more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
   4. Fight boredom. Instead of snacking when you’re not hungry, distract yourself and substitute a healthier behavior. Take a walk, watch a movie, play with your cat, listen to music, read, surf the internet or call a friend.
   5. Take away temptation. Don’t keep hard-to-resist comfort foods in your home. And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check.

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Strawberries a Tasty Nutritional Powerhouse

The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange. Choose medium-sized berries that are firm, plump, and deep red; once picked, they don’t ripen further.

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Salsa is a nutritional powerhouse. Fresh salsa is one of the best ways to add more flavor to your food while also delivering essential (and tasty!) nutrients. With all the health benefits salsa boasts, you can add an extra serving to your favorite foods. There’s no need to hold back! Here are 10 reasons your body will thank you for eating more salsa.

1. It’s a good dose of Vitamin C.
2. It may stabilize blood sugar.
3. It’s hydrating.
4. It’s a cancer fighter.
5. It will help you burn fat.
6. It’s healthy for your heart.
7. It contains potassium.
8. It’s filled with flavor.
9. It’s a source of quercetin.
10. It provides a heap of citric acid.

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The Less You Drink the Better

We know that alcohol increases the risk for several cancers, including oral cancer, pharynx and larynx cancers, colorectal and esophageal cancers, as well as liver and breast cancers.

How does drinking alcohol increase a person’s cancer risk?

There are many ways in which alcohol can increase a person’s risk of cancer:

• • The ethanol in alcoholic drinks breaks down to acetaldehyde, a known carcinogen. This compound damages DNA and stops our cells from repairing the damage. This can allow cancerous cells to grow.
  • Alcohol can affect levels of hormones like estrogen. These hormones act as messengers that tell our cells to grow and divide. The more cells divide, the more chances there are for something to go wrong and for cancer to develop.
  • Alcohol makes the body less able to break down and absorb several important nutrients such as vitamins A, C, D, E, and folate. These nutrients help protect the body against cancer.
  • The important thing to remember is that every time you drink, you increase your cancer risk. As with cigarettes and processed meat, there is no safe amount of alcohol.

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You Don’t Need to Eat Red Meat

There is an accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and premature death.

Red meat has high amounts of protein, which helps promote muscle growth, and vitamin B₁₂ to make red blood cells. For example, a 3-ounce serving has about 45% of the Daily Value (DV) of protein and 35% of the DV for B₁₂. A serving of red meat is also a good source of zinc, which can help the body produce testosterone, and selenium, a powerful antioxidant. Plus, red meat is rich in iron. However, Dr. Hu says that you don’t need to eat red meat to get these essential nutrients. “You can get the same amounts — and in some cases even more — from poultry, fish, eggs, and nuts, and as well as by following a plant-based diet.”

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