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July 24, 2012
In Today's Issue
- The "secret" to losing belly fat...
- Make Over Your Kitchen To Ensure A Healthier Heart...
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
The "secret" to losing belly fat...
You've been lied to. Lied to by the fitness magazines, lied to by the government and lied to by the food industry. Lies such as... -> You need to eat "low calorie" to lose fat -> You should do long, slow cardio to put your body in the "fat burning zone" -> You should eat plenty of whole grains to stay healthy and lean -> Losing fat is a slow & steady process Well Vic Magary who is one of the go to fat loss experts just put up a video exposing all of these myths... Vic is a former Army soldier and he knows what works and what doesn't - and spills all of his biggest secrets in the video... Click through now and check out this free video and discover the secret to losing stubborn belly fat...*Disclosure: compensated affiliate*
Make Over Your Kitchen To Ensure A Healthier Heart...
Dear Reader,
Want to give your diet a heart healthy makeover? Start in the kitchen. Just think about it, what's in your cabinets, your pantry and fridge/freezer is the basis for what we eat. If you keep nutritious whole foods on hand, you and your family are more apt to eat healthier and thus cut your risk of heart disease.
Here are the components of a heart healthy diet
- Lots of fruits and veggies
- Whole grains and high fiber foods
- Fish, especially fatty fish like mackerel, trout, salmon and herring, two times each week
- Lean meats that are prepared to limit how much saturated and trans fats you get
- Choose fat free, 1% fat or low-fat options for dairy
- Limit cholesterol to under 300 milligrams a day
- Limit sugar sweetened drinks and foods with added sugars
- Limit sodium in your food choices and in how you cook, aim for taking in under 1,500 milligrams of sodium each day
- If you drink alcohol, limit yourself to no more than 2 drinks a day for men, one drink a day for women
What this all comes down to is eating a diet that's made up mostly of natural whole foods. Fruits, veggies, fish, whole grains... those items not packaged or carrying a nutrition label. When you buy packaged foods, look at the label and choose foods that are low in saturated fat, trans fat and sodium. You want them to be high in fiber as well.
Here are some things you can do in your kitchen to help keep your diet heart healthy.
1. Choose cooking fats that have the lowest amount of saturated and trans
fat, as well as the most beneficial ones (omega-3s and monounsaturated fats) which leaves you with oils like canola oil, which is low in saturated fat and high in the good monounsaturated fat and omega-3 fatty acids. Olive oil is another great choice if it works in the recipe, bringing delicious flavor while also having the most monounsaturated fats and very little of the saturated variety along with some of the helpful phytochemicals that come from olives.
2. Be smart about margarine for table use and for cooking. When a recipe calls for melted margarine or butter, replace it with canola oil. For the times when you need a margarine, look for one that has a little less fat (around 8 grams of fat per tablespoon), the smallest amount of saturated fat (2 grams or less per tablespoon) and no trans fat. These margarines will likely have mostly monounsaturated or polyunsaturated fats.
Continues below...
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Make Over Your Kitchen To Ensure A Healthier Heart... Continued...
3. Clear out the junk food in the pantry. Junk food is anything
that has no nutritional value and an abundance of fat, salt or sugar. That's
probably many of your own favorite foods; mine too. If you want to change your
diet, you need to get rid of the unhealthy options lurking within reach. Instead
fill the pantry with healthier
options that you like to eat.
4. Clean out the fridge and freezer and stock the space with healthier
options that you truly enjoy eating. Replace soda with flavored, sugar
free mineral water, no calorie iced tea, decaf coffee, nonfat or low fat milk
or ice water. Choose the light varieties of frozen favorites and keep frozen
fruits on hand as well. It's never been easier to stock your fridge with healthy
substitutes to the items you know - egg substitute, fat free half and half, low
fat cheese, fat free sour cream, nonfat plain yogurt, light cream cheese and
more.
5. Watch out for some of the following ingredients when it comes
to eating a nutritious diet that cuts fat, calories and cholesterol. They are:
mayonnaise (regular), bacon and bacon grease, heavy/light whipping cream, half
and half cream, puff pastry, full fat cheese, sausage, coconut oil, butter, and
pie crust dough.
6. Fill the fridge with the fresh and frozen fruits and veggies you
like best, then add whole grain items that you can make into quick meals. Things
like whole-wheat pita, tortillas and whole grain pasta. Be sure to also shop
for fresh or frozen fish, as well as lean cuts of meat or vegetarian meat choices
like veggie burgers or soy meatballs. When it comes to dairy, go low fat for
yogurt, cheese and cottage cheese, 1% skim milk and a good egg substitute. Choose
sugar free drinks you enjoy.
7. You can use your freezer to keep your favorite fruits and veggies
on hand no matter what the season. Add frozen blueberries/raspberries
to muffin mixes or pancakes, or as a topping for oatmeal or waffles. Use frozen
spinach in your next omelet, pasta recipe, pizza or casserole. You want to choose
a frozen dinner that has low amounts of sodium and saturated fat but lots of
fiber.
8. Change existing recipe fat content by making them a bit differently. Instead
of the butter/stick margarine used to make macaroni and cheese, add a tablespoon
or two of heart smart margarine and the same amount of fat free sour cream. Instead
of adding three eggs to a desert mix, beat in ¼ cup egg substitute or two egg
whites for every whole egg needed in the recipe.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/heart/features/
make-over-your-kitchen-healthy-heart
American Heart Association info on heart healthy diet:
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter
/Nutrition-Center_UCM_001188_SubHomePage.jsp
Franklin Institute info on healthy heart diet:
http://www.fi.edu/learn/heart/healthy/diet.html
AHA Scientific Statement in Circulation, 2006; vol 114: pp 82-96:
http://circ.ahajournals.org/content/114/1/82.long
American Heart Association, "Diet and Lifestyle Recommendations":
http://www.heart.org/HEARTORG/GettingHealthy/Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp
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