eating healthy

Eat Fruits and Veggies to Lower Blood Pressure

February 28, 2019 by Suzanne Costa Leave a Comment

According to a recent study done by the American Heart Association, one in three adults suffer from hypertension or high blood pressure. While many people are prescribed medication to help reduce their blood pressure, nutritionists say that simply by eating your fruits and vegetables that you can help reduce your blood pressure naturally.

Fruits and vegetables are chock full of great vitamins and nutrients that will help to lower your blood pressure and combined with medication and exercise you will be back on the healthy track. Physicians recommend 4 to 5 servings of vegetables per day and 2 to 3 servings of fruit per day. The following are some great blood pressure lowering options:

healthy diet for lowering blood pressure — Lower blood pressure with fruits and veggies

Vegetables: swiss chard, broccoli, cabbage, cauliflower, spinach and lettuce.

Fruits: citrus fruits, bananas, and apples.

While all fruits and vegetables are good for you, the above contain the appropriate amounts of the right vitamins and nutrients that when added to your regular diet will equal out to a heart-supportive diet.

By simply making some small changes to your everyday eating and making sure to get the appropriate number of foods and vegetables in your daily diet, you will see your blood pressure numbers gradually decreasing.

Welcome 2019: A New Year to be Healthy

January 29, 2019 by Suzanne Costa Leave a Comment

Once again, we have welcomed a new year. If your New Year’s resolution is to maintain your health and eat better in 2019, then these foods (and drinks) should be on your upcoming grocery list.

Grains: Dieticians suggest that you increase your intake of oats, barley and rye in 2011. For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too. The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes. Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish: If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish – such as, mackerel, sardines, herring, fresh tuna, trout and anchovies. Oily fish are some of the only food sources of vitamin D. These fish are also good for curbing cardiovascular disease.

The American Heart Association recommends eating two servings of oily fish per week but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system.

Soy: If you want to reduce your risk of cancer, then soy may be your answer. Research has shown that soy can ward off certain cancers as well as have an impact on your heart. The Food and Drug Administration states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels. To add soy to your diet, you can find it in soy burgers, tofu and soy milk.

Red Wine: While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart. These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink. Experts advise that you should stick to red over white wine because red grapes have 10 times more benefit to your health than white grapes.

Holiday Stress 101: Stock Up on Superfoods

December 5, 2018 by Suzanne Costa Leave a Comment

It’s the holiday season and for many people that also means it’s the stressful season. Instead of sweating every little thing this year, try fighting off your holiday stress with these amazing, stress-fighting superfoods.

Avocado – they give you a burst of vitamin B, which will help to keep you alert and awake, while reducing anxiety.
Bananas – help to keep you energized and reduce your blood pressure.
Brown rice – complex carbohydrates (like those in rice) help to raise your body’s serotonin levels, without the carb crash that is typically associated with eating carbohydrates.
Dark chocolate – also increases the levels of serotonin in the body, giving you those feelings of joy and happiness.
Fish – the omega-3 fatty acids in fish help to lower adrenaline levels in the body, which can result in a calming effect in your mind and body.

Avoid Packing on the Pounds while on Vacation

September 11, 2018 by Suzanne Costa Leave a Comment

Sure everyone loves vacation, but no one loves coming back from vacation and stepping on the scale. Instead follow these steps to avoid putting on those extra pounds.

Book a hotel or condo with a kitchen, a mini-kitchen, or at least a small refrigerator. If you have a kitchen in your place you will be prone to eat a few meals in your place, which will be healthier than consistently eating out during your entire vacation. You can always choose to eat your breakfast and lunch in your room, then have your dinner out so that you can still enjoy some delicious vacation food.
Do some research about the restaurants and food options in the area where you are vacationing. If you know what restaurants and resorts offer healthier choices than others, then you can plan your meals out and not just choose the closest (and sometimes unhealthier) place when it is time to eat.
Pack some resistance bands in your suitcase for some easy exercises on the go. You can easily find some great resistance band workouts online and do them in the privacy of your room.
Change up your playlist. If you are working out while on vacation, choose an entirely different playlist or a different audio book to switch things up while you are away from your normal routine. This way you can still relax like you are on vacation, but still get in your workout… even if the only different thing is what’s coming through your headphones.
Don’t forget your sneakers… and you can do so by wearing them when you travel. Most people who don’t exercise on vacation say it’s because they forgot to pack their tennis shoes. If you are wearing your tennis shoes when you leave your house then you can’t use that as an excuse.
Work out first thing in the morning. One reason is that if you get up early and workout the rest of the day you are free to do whatever you please. Another reason is that you won’t affect anyone else’s schedule that may be on vacation with you if you get up first thing and get your daily workout in. You don’t have to try and fit in a full workout. Even 20 minutes of jogging, walking or doing yoga is better than doing nothing.

Food Hacks to Help with Pesky Issues

July 21, 2018 by Suzanne Costa Leave a Comment

No one ever wants to admit that their breath may not be the best smelling or that they are an insomniac… but they are both issues that many people have to deal with, among other pesky health problems.

Fortunately, there are some easy “food hacks” that will tackle bad breath and much more!

Food is your “best weapon” when it comes to helping your body deal with some of these not-so-pleasant situations.

Here are some foods that can help:

Have bad breath? Try eating some yogurt. According to experts, eating unsweetened yogurt can reduce the level of odor-causing hydrogen sulfide bacteria in your mouth. Good bacteria found in yogurt, like streptococcus thermophilus and lactobacillus bulgaricus, overpowered the hydrogen sulfide and helped lower levels by more than half – helping to eliminate the smelly mouth odor.

Can’t sleep? Try some kiwi.

Because of the high levels of antioxidants and serotonin in kiwi, many people with sleep disorders have found that eating kiwi one hour before bed will help with their insomnia. People with sleep disorders have increased levels of oxidative stress and low levels of serotonin can cause insomnia. Eating kiwi counteracts this process and can help people catch their ZZZZ’s.

Have a hard workout? Eat some ginger.

If you hit the gym pretty hard and are dealing with the after effects of a tough session, munch on some ginger. Eating just 2 grams of raw or heated ginger per day can reduce post-workout muscle soreness by 25 percent. Ginger contains anti-inflammatory compounds and oils called gingerols that contain painkilling and sedative effects in tests conducted.

Have acne? Indulge in some salmon.

Salmon is rich in omega-3 fatty acids which decreases inflammation. Studies show that inflammation is one of the underlying causes of acne and pimples.

Childhood Obesity 101: Monitoring Your Child’s Diet

May 4, 2018 by Suzanne Costa Leave a Comment

Childhood obesity is constantly on the rise, so as parents we need to be sure that we are always monitoring our children’s fat intake. In order to help your child maintain a healthy lifestyle, be sure to establish good eating habits like the following:

Children with a family history of cholesterol and heart disease should drink 2 percent milk.
After their 2^nd birthday, all kids should drink 1 percent milk.
Serve your child lean meats and fish.
Limit your child’s cheese intake.
Limit fruit juice intake to 4 to 6 ounces per day.
Offer low-fat snacks like yogurt, pretzels or fresh fruit.
Prepare foods using low-fat methods like broiling, steaming or roasting.