heart health

Healthy Lifestyle Tip ~ Oatmeal is a Great Way to Start the Day

by

Oatmeal is a Healthy Way to Start the Day

I make overnight oatmeal. I take a half cup of a high protein oatmeal (10 grams of protein) and add a third cup of ground flax seed flour. I add some goji berries aad raisons, stir in sufficient water, stick it in the fridge, and, boom, when morning arrives, my oatmeal is ready to go.

Here’s some info from Healthline regarding the benefits of oatmeal:

Oatmeal is made from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lowercholesterol and glucose levels, and also has antioxidant and probiotic properties. Because of the way the body processes oats, they will also leave you feeling full for longer, reducing the temptation to snack mid-morning.

Oats also provide:

  • iron
  • B vitamins
  • manganese
  • magnesium
  • zinc
  • selenium

In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs. Alternatively, mix raw oats with dried fruit nuts, seeds, coconut, and other ingredients for a homemade muesli. Oats are suitable for people with celiac disease or a gluten sensitivity, but you should choose oats that have been certified gluten-free due to a risk of cross-contamination.

Source

Health Tip for Today ~ Walking is a Powerful Exercise

by

Lace Up Your Walking Shoes – Walking is a Great Exercise

Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss. All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you’re walking for 30 to 60 minutes on most days of the week.

Source

Health Tip for Today ~ Is it Time You Tried Tempeh?

by

Tempeh is a fermented soybean product that offers key nutritional benefits

    1. High Protein Content: Tempeh is an excellent source of plant-based protein. It contains all the essential amino acids needed by the body, making it a valuable protein source, especially for vegans and vegetarians.
    2. Rich in Fiber: Tempeh is a good source of dietary fiber, which aids digestion and helps maintain a healthy digestive system. Adequate fiber intake can also promote feelings of fullness, regulate blood sugar levels, and support heart health.
    3. Probiotics and Digestive Health: The fermentation process used to produce tempeh results in the formation of beneficial bacteria or probiotics. These probiotics can enhance gut health by promoting the growth of healthy bacteria in the digestive system, improving nutrient absorption, and supporting immune function.
    4. Nutrient-Rich: Tempeh is a good source of various essential nutrients. It contains significant amounts of vitamins and minerals, including iron, calcium, magnesium, phosphorus, potassium, and B vitamins such as riboflavin, niacin, and vitamin B6.
    5. Isoflavones: Tempeh contains naturally occurring compounds called isoflavones, which are phytoestrogens. Isoflavones have been associated with several potential health benefits, including reduced risk of certain cancers, improved bone health, and relief from menopausal symptoms.
    6. Low in Saturated Fat and Cholesterol: Unlike some animal-based protein sources, tempeh is low in saturated fat and cholesterol, making it a heart-healthy protein option. It can be a useful component of a balanced diet aimed at reducing the risk of cardiovascular diseases.
    7. Gluten-Free and Low-Glycemic: Tempeh is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. Additionally, its low-glycemic nature means it has a minimal impact on blood sugar levels, which is beneficial for those managing diabetes or aiming to control blood sugar.

Remember that individual nutritional needs may vary, and it’s always advisable to consult a healthcare professional or a registered dietitian for personalized dietary advice.

Source: ChatCPT

Health Tip for Today ~ Yogurt Has Some Great Health Benefits

by

Dairy-based Yogurt is Rich in Protein and Calcium

Yogurt is a good source of potassium, which has been shown to help ease tension inside blood vessels, according to the American Heart Association, which can help lower blood pressure, . . . Because it is made using fermentation, all yogurt, dairy and nondairy, contains probiotics. These beneficial bacteria may help maintain or restore the healthy microorganisms in your digestive tract, and play a key role in your body’s immune response, according to the National Center for Complementary and Integrative Health.

Making yogurt a regular part of your diet may also help with maintaining a healthy weight. A systematic review of 22 studies published in May 2016 in the International Journal of Obesity found that eating yogurt was associated with a lower body weight, less weight gain over time, and a smaller waist circumference compared with non–yogurt eaters. A study published in October 2017 in PLoS One even found that people who eat yogurt at least once a week were 18 percent less likely to develop gum disease.

With all these benefits, it’s little wonder that research has found that eating yogurt regularly is associated with better diet quality in general.

Source

Health Tip of the Day ~ Should You Be Eating Chocolate Every Day?

by

There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against heart disease.

Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It’s still loaded with calories and easy to overeat. Maybe have a square or two after dinner and try to savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar.

Also, note that a lot of the chocolate on the market is not nutritious. Choose quality stuff: dark chocolate with 70% or higher cocoa content. You might want to check out this guide on how to find the best dark chocolate. Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Chocolate is a remarkable food that tastes awesome while providing significant health benefits.

Note: I have a piece of 100% cocoa (Ghiradelli chocolate). It tastes great with my dish of blueberries. It’s not sweet (sorry) but it packs a healthy punch). 

Health Tip of the Day ~ Foods Naturally High in Magnesium

by

Foods Naturally High in Magnesium

Why you want to eat foods naturally high in magnesium: Magnesium is an essential mineral that plays a vital role in various bodily functions, including muscle and nerve function, bone health, and heart health.

      1. Leafy greens: Dark, leafy greens such as spinach, kale, and Swiss chard are excellent sources of magnesium. One cup of cooked spinach, for example, contains around 157mg of magnesium.
      2. Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all good sources of magnesium. A quarter cup of pumpkin seeds, for example, contains around 191mg of magnesium.
      3. Legumes: Beans, lentils, and chickpeas are all high in magnesium. One cup of cooked black beans, for example, contains around 120mg of magnesium.
      4. Whole grains: Whole grains such as brown rice, quinoa, and whole wheat bread are good sources of magnesium. One cup of cooked quinoa, for example, contains around 118mg of magnesium.
      5. Fish: Some types of fish, such as mackerel and salmon, are good sources of magnesium. A 3-ounce serving of cooked salmon, for example, contains around 26mg of magnesium.
      6. Dairy products: Dairy products such as milk, yogurt, and cheese are good sources of magnesium. One cup of plain yogurt, for example, contains around 47mg of magnesium.

Health Tip of the Day ~ Strawberries are Lo Cal and Healthy

by

It’s a Good Time to Eat Fresh Strawberries

Strawberries are a delicious and nutritious fruit that offer a range of health benefits.

      1. Rich in antioxidants: Strawberries are a good source of antioxidants, including vitamin C and various flavonoids. These antioxidants can help protect the body against damage from free radicals, which can contribute to a range of chronic diseases.
      2. Support heart health: Strawberries contain compounds that can help improve heart health, such as anthocyanins and ellagic acid. These compounds can help reduce inflammation, improve blood flow, and lower cholesterol levels.
      3. May help regulate blood sugar: Strawberries are a good source of fiber and have a low glycemic index, which means they may help regulate blood sugar levels.
      4. Support brain health: Strawberries contain compounds that may help support brain health, such as anthocyanins and fisetin. These compounds may help improve cognitive function and reduce the risk of age-related cognitive decline.
      5. May have anti-cancer properties: Some studies suggest that the antioxidants and other compounds in strawberries may have anti-cancer properties, particularly in relation to breast, colon, and oral cancers.
      6. Support skin health: The vitamin C and other antioxidants in strawberries can help protect the skin against damage from UV radiation and other environmental factors. They may also help improve skin elasticity and reduce the appearance of wrinkles.

Overall, incorporating strawberries into your diet can be a great way to support your overall health and well-being.

Source: ChatGPT

Health Tip of the Day ~ Walnuts are an Awesome Food

by

5 Reasons You Should be Eating Walnuts

    1. Rich in Nutrients: Walnuts are a nutrient-dense food that contains essential nutrients such as protein, fiber, healthy fats, vitamins, and minerals. A one-ounce serving of walnuts provides 4 grams of protein, 2 grams of fiber, and is an excellent source of manganese and copper.
    2. Heart Health: Eating walnuts can be beneficial for heart health as they contain high amounts of alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid. Research has shown that consuming walnuts may reduce the risk of heart disease by improving blood lipid levels and decreasing inflammation.
    3. Brain Health: Walnuts are rich in antioxidants and other nutrients that are beneficial for brain health. Studies have shown that consuming walnuts may help improve cognitive function, memory, and mood.
    4. Weight Management: Despite being high in calories, walnuts can be a great addition to a weight management plan. Research has shown that incorporating walnuts into a healthy diet can lead to greater satiety and reduced overall caloric intake.
    5. Versatility in Cooking: Walnuts can be used in a variety of ways in cooking, making them a versatile ingredient to have in the kitchen. They can be added to salads, baked goods, smoothies, and used as a topping for oatmeal or yogurt, making them a convenient and easy way to add nutrition to your meals.
Source: ChatGPT open AI

Health Tip of the Day ~ Invite Mulberries into Your Life

by

Mulberries are a Nutritional Powerhouse

Mulberries are a wild berry with a wonderfully sweet flavor and are packed with antioxidants, vitamins, and minerals. 

Easy to prepare and eat, mulberries can be used in place of or alongside most other berries. They are also wonderful as a snack and sweet enough to replace treats that are typically loaded with added sugars. 

The vitamins, minerals, and antioxidants in mulberries provide a variety of powerful health benefits. For example, the flavonoids in mulberries fight free radicals to limit oxidative stress. This is important, because oxidative stress can have a negative impact on several facets of physical, cognitive, and even emotional health.Mulberries are also rich in phenolic acids, which can play a role in everything from cancer prevention to diabetes management.  In addition to promoting a higher intake of polyphenols such as flavonoids and phenolic acids, mulberries offer a variety of other benefits. These include the following: heart health, cognitive health, and eye health. 

Source

Today’s Health Tip ~ Practicing Self-Compassion May Save Your Life

by

Be Kind to Yourself

Look in the mirror and smile, as new research has found that being kind to yourself might just help save your life.    A recent study has found women, in their forties and up, who practice self-compassion may be less likely to develop the early stages of cardiovascular disease, even if they have other risk factors, such as high cholesterol and high blood pressure.  We’ve long been aware of the toll stress takes on our bodies and the role it plays in the development of cardiovascular disease. The prolonged pandemic has only served to amplify our daily stressors, especially for women.

So stop, breathe and pop on the kettle. It’s time to be kind to yourself. Taking time to look after your own mental wellbeing can have lasting physical benefits. . . . Self-compassion can take many forms, for some it may involve devoting some time to daily mindfulnessactivities, and for others it might be curling up in a quiet place with a good book or going for a walk. Whatever form your self-compassion takes be sure that it provides you with a place from which you can engage in some positive self-talk – be your own best friend!

Source

Verified by MonsterInsights