Archive for the ‘Eat Healthy’ Category

Wine, in moderate amounts, can be very helpful to our health.

All alcohol has been found to help boost High-density lipoprotein (HDL) or “good cholesterol”  but more exclusively to wine, especially red wine, is the concentration of antioxidants that come with each serving.

excerpt from reducetriglycerides.com

Research has indicated that moderate intake of red wine can be beneficial to the heart health. The cardioprotective effect has been attributed to antioxidants present in the skin and seeds of red grapes.

It is believed the antioxidants, called flavonoids, reduce the risk of coronary heart disease in three ways by:

  • reducing production of low density lipoprotein (LDL) cholesterol (also know as the “bad” cholesterol)
  • boosting high density lipoprotein (HDL) cholesterol (the “good” cholesterol), and
  • reducing blood clotting.
Researchers at the University of California, at Davis have found the highest concentrations of flavonoids in Cabernet Sauvignon, followed closely by Petit Syrah and Pinot Noir.
But the key remains “In Moderation”. For women it’s one glass a day (or about 5 oz.) and for men it is two glasses (or about 10 oz.). Now when you get pass these levels of intake that’s where the benefits of wine can take a turn and become more harmful than helpful. Wine can elevate triglycerides which can cause your body to store more fat. Also women that are more susceptible to breast cancer really should drink with caution.  All alcohol, including wine, can increase hormones that could effect their condition.
excerpt from health.com

Wine could preserve your memory. When researchers gave memory quizzes to women in their 70s, those who drank one drink or more every day scored much better than those who drank less or not at all. Wine helps prevent clots and reduce blood vessel inflammation, both of which have been linked to cognitive decline and heart disease, explains Tedd Goldfinger, DO, of the University of Arizona School of Medicine. Alcohol also seems to raise HDL, the so-called good cholesterol, which helps unclog your arteries.

These are just a few of the benefits and the warnings from/about drinking wine. See the related links below to find out more about the beneficial factors of drinking wine.  In moderation 😀

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Spaghetti with Olives and Bread Crumbs

Recipe courtesy Giada De Laurentiis

  • 1 pound spaghetti
  • 3/4 cup extra-virgin olive oil
  • 2/3 cup seasoned dried bread crumbs
  • 1/4 teaspoon sea salt, plus more for seasoning
  • 1/4 teaspoon freshly ground black pepper, plus more for seasoning
  • 3/4 cup pitted and roughly chopped black olives (recommended: kalamata)
  • 3/4 cup pitted and roughly chopped large green olives (recommended: Bella Di Cerignola)
  • 1/3 cup freshly grated Parmesan
  • 1/4 cup chopped fresh flat-leaf parsley

Directions

Bring a large pot of salted water to a boil. Add the pasta and cook, stirring occasionally, until tender but still firm to the bite, about 8 minutes.

Meanwhile, in a large saute pan, heat the oil over medium-high heat. Add the bread crumbs and 1/4 teaspoon each of the sea salt and pepper. Stirring constantly, cook the breadcrumbs until golden brown, about 2 minutes.

Drain the pasta, reserving 1 cup of the pasta water. Stir the pasta into the bread crumb mixture. Remove the pan from the heat and add the black and green olives. Add the Parmesan cheese and 3 tablespoons of the parsley. Season the pasta with salt and pepper, to taste. Gently toss to coat, adding reserved pasta water, if needed, to loosen the pasta. Transfer to a large serving bowl and garnish with the remaining parsley.

Thanks to Giada De Laurentiis and Food Network for the great vegetarian fare!

I just came across a great article: “Eat Healthy on a Budget“, really has some great tips on how to do just this. Click on above link to read full article.

 

 

 

Some great tips from the article include:

  • “It’s hard to beat eggs (14 cents per egg).” Great source of protein
  • “If you want to eat meat, a whole chicken ($1.29 per lb.)”
  • “Leafy greens and canned fish are also excellent sources of calcium.”
  • “Steer clear of “multigrain” products, which sound healthy but are made from refined grains.”  Stick to whole grains

Some guidelines I recommend is to cut down on your calorie intake from sugar and saturated fat, and up your intake of vitamin D, potassium, fiber, and calcium. Do this with Dairy Products, Fruits, Vegetables and vitamin supplements.

 

1.  Eat Lots of Berries.

2.  Rock Out Loud!
  • A quick one song Rock Out session is a great little pick me up.
  • Sing out loud. Dance.  Get others involved.
3.  Drink Lots of Water.
  • Drinking 8 cups a day will fight off sluggishness.
  • Get a 32 oz. water bottle and polish off two a day.
4.  Take a Power Nap.
  • Do it in your chair.  Don’t lie down on sofa, you’ll be out too long.
  • Keep it short.  5-15 minutes.
5.  Go to Bed at the Same Time Every Night.
  • Easier said than done, but if you can get on a schedule your body will notice.
6.  Take that Vitamin C.
  • Drink some orange juice or take a tablet, but get your daily dose.
7.  Quit Smoking
  • Smoking is a huge drain on your body, amongst many other bad affects.
  • Smokers who have quit report feeling more energetic.  Benefit Report
8.  Eat Smaller More Frequent Meals.
  • Maintain a steady dose of energy by eating smaller more frequent meals throughout the day.
  • Do not snack on sugar laden foods.  Try nuts, berries, foods high in antioxidants and fiber.  Also good proteins and low complex carbs are great.
9.  Have a “You Day”.
  • Take a vacation from your problems.  Like What About Bob, yeah but trust me, do it.
  • Take one day for yourself.  No work, no errands, no chores.  Just chill. Take a mini-vacation
10. Change Your Socks.
  • Bring a pair of socks to work and change them at lunch time.  You’ll be amazed by how refreshed you feel.

I read a really great article on healthfinder.gov about how to start a conversation with someone about eating healthy.

Sometimes it’s hard to tell a loved one that they need to change their habits. You don’t wanna stand by and watch them dig their grave with a fork and spoon. I’ve had to do such a thing once and it wasn’t easy.

Here’s some tips from the article on what to say:

  • “I care about you and want you to live a healthy life.”
  • “There are simple things we can do, like eating oatmeal or whole-grain cereal for breakfast.”
  • “Let’s go grocery shopping together for healthy foods.”
You can read the rest of the article here.
If you are in a similar situation or if you know someone in a similar situation, have them read this article. Subscribe to healthfinder.gov and to my blog wellbeinginsideandout.com.  Staying on top on your health is the best thing you can do for you.


 

What do you do to stay healthy or to help keep your loved ones healthy?


 


 

Related articles

It’s been a while… sorry bout that, kinda been living it up lately clearing my mind, changing perspectives. Anyway just wanted to pop back in and say hi and leave you with some great info I found from Howcast on Youtube.  I feel like there will be a lot more coming up soon.  Feeling Good 😀 Doing the bull dance, feeling the flow.

Giving your metabolism a boost can bring us a long way toward our goal of physical fitness and ultimately feeling good about ourselves.  This is an article complied of the best foods you can eat to help revive and boost your metabolism. Of course getting in some solid exercise with this will really kick it in the pants.

So stoke your metabolic fire and burn calories faster with these diet-friendly foods and beverages:


1. Water. That’s right, water. A new study seems to indicate that drinking water actually speeds up weight loss and boost metabolism. Water is also a natural appetite suppressant that flushes out sodium and toxins.  Make sure you start your day out with at least a pint of water, not only will this help in setting the metabolic tone for the day, it’s also a great way to wake yourself up and get going.  (On a side note I also recommend taking a daily multivitamin with this morning glass of water.)

2. Grapefruit. This theory indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss and boost metabolism. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

3. Apples and Pears. This low-calorie, high fiber food is a great alternative when you a craving a sugary snack.  Apples are also proven to help assist with a healthy heart.  So eating a few apples or pears a day will help you control your intake, boost your metabolism and therefore help you lose weight.

4. Green Tea. Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.

5. Soup. Soup is a super appetite suppressant. It’s made up of a hunger-satisfying combination of liquids and solids.  Most soups are also low in calorie so you’re filling up and controlling your intake.  Choose healthier soups with low sodium.

6. Low-Fat Yogurt. Low-fat yogurt is a rich source of weight-loss-friendly calcium and also provides a good source of protein.  It’s all about controlling your intake and eating properly.

7. Broccoli. Broccoli is a super-food.  It is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss super-food not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

8. Lean Turkey. Burn fat and build muscle with this lean, high in protein food.  Foods high in protein will help boost your metabolism tremendously. You will burn more calories when you replace you fatty meats with lean turkey.

9. Oatmeal. This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber that keeps you full and provides you with the energy you need to help boost your metabolism and burn calories.

10. Hot Peppers. Eating hot peppers can speed up and boost metabolism and help “cool” your cravings.  Here’s why: Capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

A few other tips to help you boost that metabolism.


Make sure you eat breakfast.

If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode,” thinking it’s starving because you’re going a long period of time frequently 8 to 10 hours or more, without food.

Eat the majority of your food earlier in the day.

Dinner should be your lightest meal, and some experts recommend you don’t anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you’re aware and moving around and burning more calories per hour.

Don’t starve.

Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

Eat smaller meals more frequently.

Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.

Get enough aerobic exercise.

As much as you can is really a help for your metabolism, and if you do it in the morning, you’ll raise your metabolism all day.

Build muscle with weight training or resistance exercise.

At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

…And Don’t forget:

Water, water, water!!

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