May 31, 2010

How to Eat More Fruits and Vegetables Every Day

Filed under: healthy diet — Tags: , , , , , — drwatson @ 10:09 pm

Fruits and vegetables are extremely important to maintaining a healthy diet. However, many of us never get the necessary amount of fruits and vegetables everyday because we choose to fill our diets with bad carbs from fast food chains. Yet, there are simple ways we can increase our intake of fruits and vegetables.

Skip the chips and snack on something healthier. Instead of buying unhealthy snacks like potato chips and cookies, try eating some fruits and vegetables in between meals. I like to buy things like carrots that are a little harder and more solid of a snack, as they remind me more of a cookie or chip.

Add to the meals you already make. Try adding some vegetables to a pasta, or mixing some fruits in with a salad. This can add nutritional value to many meals and if you find some good recipes, you can create some very flavorful dishes.

Have fruits for desert. Try having more fruit after meals than something like ice cream or cake. Something like strawberries with non-fat yogurt can be very delicious. Maybe even make a fruit smoothie. Just add some yogurt, ice, and then fruits of your choice. I personally enjoy blueberries and strawberries.

January 13, 2010

Salt Banned in NYC

The city that never sleeps is implementing a new bylaw to save lives, although not in the way that you would expect. The New York City Health Department is taking the initiative to promote healthy living – by organizing the National Salt Reduction Initiative, a plan to reduce the average use of sodium within packaged and restaurant food by twenty percent within the next five years. The average American today consumes about twice the recommended quotient of salt per day, which explains the unnatural increase in heart attacks and strokes within the last decade.

Too much salt raises the risk of many cardiovascular conditions, including hypertension (or high blood pressure), strokes and heart attacks, causing approximately 800,000 deaths in the United States alone every year. Most of the salt consumed in an average person’s diet comes not from their saltshaker, but is added to food before it reaches the local supermarket. The New York City Health Department predicts that by reducing the salt content in consumer products and restaurant food, within five years the sodium intake of all Americans will be reduced by twenty percent.

Although salt is proven to contribute to high blood pressure, which amounts to billions of dollars in healthcare expenses, food scientists are concerned that people may actually suffer from the implements of the National Salt Reduction Initiative, as people can suffer from having too little salt. For example, iodized salt, which contains iodine, is an important factor that your body needs to produce the thyroid hormone, which is crucial in fetal and infant brain development. The lack of thyroid hormone development is extremely consequential, causing cretinism in many cases of iodine deficiency. Food scientists have also noted that other consumers in Europe actually intake about forty percent more salt than the average American, but because of their balanced diet containing many vegetables, they have excellent cardiovascular health. It is possible that the medical crisis surrounding the effects of high blood pressure may have little to do with salt, and more to do with having a balanced diet and plenty of vegetables.

It is unclear whether this new initiative will significantly impact the severity of the medical issues surrounding high blood pressure; however the National Salt Reduction Initiative marks an important step towards healthy living and better regulation of the quality of processed food.

December 29, 2009

How to Succeed With This Year’s Resolution

New Years Resolution SuccessWith 2010 fast approaching many of us have probably begun to make preparations to start our resolutions. Again the majority of us probably have our hearts set on losing some of the weight we packed on after all those holiday meals. However, many fail in their weight loss goals for a variety of reasons. However, this year try not to make one large switch in lifestyle, but try to slowly make many little changes.

Most resolutions end up failing within a month of starting. However, try spending that first month just adjusting to your resolution. Each week try to change one or two things in your diet. During the first week you should start by cutting out things like junk food. Cutting out all those sugary foods will be the hardest, but most rewarding step. During the second week try increasing your intake of fruits and vegetables by 1 or 2 servings a day.

Continue this type of cutting back of your unhealthy foods, and increasing the intake of healthy food groups you may not be getting enough of. If you’re able to find some time on a regular basis to exercise then you will definitely start seeing some results of your resolution. However, it won’t be easy and the only way you’ll be able to succeed is if you can stay committed to your goals. If you find it hard to stay focused, try finding someone you know that will keep you on task and will help you throughout the next year.

Information provided on this website is for general purposes only. It is not intended to take the place of advice from your practitioner.

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