Monday, April 17, 2017
How many daily servings of fruits and vegetables should you eat to keep your heart healthy? Five servings a day (about two-and-a-half cups) appears to slightly lower your risk of heart attack and stroke. But pump up your produce intake to 10 servings a day, and you may lower your risk of cardiovascular disease by 28% and your risk of premature death by 31%, according to a new review article.
The findings, published online Feb. 22, 2017, by the International Journal of Epidemiology, were gleaned from 95 studies from around the world looking at the effects of fruit and vegetable intake. The items that seemed to offer the greatest benefits included apples, pears, oranges and other citrus fruits, green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage, and cauliflower), and green and yellow vegetables (such as green beans, carrots, and peppers).
Fruits and vegetables contain many healthful nutrients, especially fiber, which seems to help lower cholesterol and blood pressure and improve blood vessel function. That may explain the study results, the authors say.
Source: Fruits and vegetables for heart health: More is better – Harvard Health
Thursday, April 13, 2017
- 1 Tomato topped with olive oil, lemon and feta
- 1 c Edamame
- 3 c Air-Popped Popcorn
- ½ cup soy yogurt with ½ chopped apple, 1 oz chopped walnuts, cinnamon and honey.
- 1 c Baby Carrots with 2 Tbsp Hummus
- 1/2 Cantaloupe
- 2 ounces almonds and 2 Tbsp Dried Cranberries
- 1 c Raspberries with 2 Tbsp Plain soy Yogurt and 1 tsp Honey
- Baked sweet potatoes fries - one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes.
- Rice Bowl - Brown Rice small bowl and top with salsa, hummus, or Trader Joe’s ‘Cowboy Caviar,’ a mix of black beans, peppers, and roasted corn.
- Whole Wheat / Gluten Free bagel With Ricotta and Strawberries
- ½ avocado, smashed and topped on 2 Rice cakes
- Fruit Taco - Fold whole corn tortillas with organic strawberries, edamame, ripe avocado, cilantro, and a drizzle of balsamic vinegar
- Mini tapas - Stuff mini whole wheat pitas (about 2 inches in diameter) with different tastes, such as salsa; cashew butter; low-fat cheese; or hummus with cucumber and tomato
- ½ cup humus with celery, carrot sticks, green pepper, broccoli
- 1/2 cup pumpkin seeds in the shell
- ½ - 1 cup fruit
- 2 tablespoons of nut butter with celery sticks
- 2 tablespoons of nut butter and sliced apple
- Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch (Drizzle with ½ tablespoon honey and top with sliced strawberries.
- Combine about ¼ cup dried pineapple pieces with about 25 pistachio nuts.
- Dried-fruit-and-nut combos: raisins and peanuts, apricots and almonds, cherries and hazelnuts.
- Dust whole wheat pita with ¼ teaspoon dried oregano and broil until browned. Cut into quarters.
- Slice a cucumber into strips and place on a plate with baby carrots or baby corn. Dip in a lower-fat dressing, such as Annie's Naturals Roasted Red Pepper Vinaigrette or Trader Joe's Carrot-Ginger.
- Frozen grapes, banana (peeled and sliced)
- Sunflower seeds
- 2 ounces. assorted walnuts, pistachios, almonds
- Apple, cored, chopped, sprinkled cinnamon sweetened with honey or agave nectar, and baked 350 degrees until tender.
- Corn chips - Corn tortillas, cut in 1/4 and baked chips (about 7-10) with tomato salsa
- 5 dried apricots
- 1 Sliced orange sprinkled with cinnamon
- 1 cup Grilled pineapple
- 1 cup of blueberries with 1 cup plain soy yogurt
- Oatmeal - ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup fresh berries.
- Pumpkin Yogurt - ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup
- Kale chips – 1 cup kale, stems removed, baked with 1 tablespoon olive oil, at 400 degrees until crisp.
- Italian potatoes – 1 potato cooked chopped, tossed with olive oil, salt, and Italian seasoning.
- Egg sandwich - 1 slice of whole wheat bread toasted, topped with sliced boiled egg, salt, pepper.
- Cucumber sandwich - ½ whole wheat English muffin with 2 ounces goat cheese and sliced cucumber.
Your partner in health,
Cindy Cohen RN, BS BA
Certified Health Coach
C2 Your Health LLC
Top 50 Health Promotion Professional