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Heart Healthy Foods –

use herbs instead of salt sugar and trans fats

black beans are high in folate, Magnesium and fiber which helps lower cholesterol and blood sugar

Tuna Salmon, Mackerel, Herring. have Omega three fats to reduce blood pressure and Triglycerides

Use Olive oil- instead of saturated solid fats like butter

Walnuts and almonds have fiber and unsaturated fats- they lower LDL- bad cholesterol

Oranges- are high in pectin and Potassium which helps control blood pressure

Carrots have soluble fiber which lowers cholesterol

Oatmeal- lowers LDL Cholesterol and keeps blood sugar stable

Use less white flour and more oatmeal when baking.

Cherries and blueberries have anthocyanins which protect blood vessels

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Sugar, Salt and Fat – How to lessen them in your diet.

Too much processed sugar – and weight gain can lead to diabetes

Too much salt can lead to hypertension and heart disease

Too much fat can lead to overweight and obesity and diabetes

How do we minimize our cravings for salt, sugar and fat?

Roast your vegetables to bring out their natural sweetness

Use herbs like parsley dill, basil and oregano to add flavor and nutrients to your food without adding salt or sugar

Use healthy fats such as avocado – to make foods creamier and tastier

Try cinnamon, nutmeg and vanilla bean  to your meals to excite your taste buds and feel more satisfied

Combine your complex carbohydrate with a protein and a healthy fat to keep your glucose load down and put less strain on your pancreas. Example- apple- or banana with some almonds or walnuts.

Eat regularly and dont skip meals so that your blood sugar levels are stable and you don’t crave a whole box of processed sugar cookies or cakes.

If you want a treat that is processed- ( which I would try and avoid) go for the 100 calorie treats and eat in moderation – a treat means- once in a while- not daily.

Final Suggestions- Try to plan meals in advance that incorporate fresh fruits, vegetables and whole grains, with minimal processed foods. For example- I prepare for the week for breakfast in advance- a combo of steel cut oats, quinoa, brown rice. I serve myself one cup for breakfast with a fresh fruit. When prepared in advance in the fridge- it takes less than 1 minute to reheat and heat.

Try to have fresh fruit at work and nuts ( unsalted) to snack on throughout the day to ward off salt, sugar and fat cravings.

Healthy eating to lower blood pressure

Healthy Nutrition to lower High blood Pressure

Eat foods that are naturally low in fat such as whole grains, fruits and vegetables.
Aim for 30 g of fiber a day- average fruit is 2 grams of fiber per serving, average vegetable is about 3 g of fiber per serving, a serving of beans is 5-6 grams of fiber.
Look at food labels and pay special attention to the level of saturated fat. You want less than 10% of your whole days calories from saturated fat.
Choose lean protein foods such as soy, skinless chicken ( not fried) , very lean meat, and fat free dairy products.
Do not eat foods that say hydrogenated or partially hydrogenated on food labels. They are loaded with saturated and trans fats. Choose monounsaturated oils such as olive oil.
Limit fried foods and processed foods. Limit prepared baked foods such as donuts cookies and crackers. They may contain saturated and trans fats.
Eat fewer products that are high in saturated fats such as hard cheeses, whole milk, ice cream, butter and fatty meats.
Pay attention to how foods are prepared. Healthy ways to cook fish, chicken and lean meats are broiling, grilling, poaching and baking.
Eat foods that are high in fiber including oats and oat bran, split peas, lentils, beans such as kidney, black and navy beans and brown rice
Stay away from fast food restaurants where healthy choices are hard to find
Try to have more potassium 4700 mg a day
Less sodium than 2,300 mg a day is a start, aim for 1500 mg a day is even better

Severe Obesity and feeding mismanagement

How difficult is it to make choices that will enable us to be healthy? Today an over 300 pound patient came to see me for weight loss advice. All meals are ordered out. This person does not cook at all. If a person does not cook are there still healthy choices? Is there still portion control? I was surprised at the mind set of a “diet” as opposed to making healthy lifestyle changes.  I know that eating out restauranteurs add fat and salt to make the food more palatable, however, one can request no fat added and no salt added to foods.  I would like some feedback from the audience out there.

Oz the Great and Powerful, Popcorn the OVERSIZE and EXPENSIVE

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Oz the Great and Powerful, Popcorn the OVERSIZE and EXPENSIVE

Yesterday saw OZ, the great and Powerful and the popcorn was GREAT SIZE and POWERFUL TO THE WALLET. I did not have any popcorn. Just enjoyed the movie and special effects. Popcorn is a good choice for a snack, without the salt and butter. It is high in fiber and low in calories, when eaten in portion control.