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Posts Tagged ‘ beans and legumes ’

Eat more of these foods for a healthy heart

Below is my blog post for Huffington Post, “Eat more of these foods for a healthy heart.” 

You can also read it HERE.

 

Welcome to February, American Heart Month. American Heart Month is a great way to remind Americans to focus on keeping their hearts healthy. According to the American Heart Association, cardiovascular disease, including heart disease and stroke, is the leading cause of death with more than 17.3 million deaths each year and this number is expected to rise to more than 23.6 million by 2030.

As a nutritionist, I’ve seen firsthand how a heart-healthy lifestyle, including a healthy diet, can make a huge difference in improving one’s health. A heart-healthy diet consists of foods rich in fruits, vegetables, whole grains, and healthy proteins (fish, legumes); and low in added sugar, salt, and saturated fats (margarine, butter, fatty meats).

This February, in honor of American Heart Month, eat your heart out with my top picks below. Your heart will be happy! And keep a focus on including more heart healthy foods all year long—not just for the month of February.

Berries

Berries, including blueberries, strawberries, blackberries, and raspberries, are chock full of heart-healthy antioxidants, polyphenols and fiber, which help fight chronic disease including heart disease. They are also a good source of vitamin C which has been linked to a lower risk of stroke. And they taste great too! For an added nutrition boost, add your favorite berries to cereal, yogurt, smoothies, and salads. Your heart—and your waist—will be happy.

Cruciferous vegetables

Cruciferous vegetable, which include broccoli, kale, collards, cabbage, bok choy, Brussels sprouts, and cauliflower are members of the Brassica family and known to be rich in fiber, vitamins, minerals, and phytochemicals which have have antioxidant properties and help fight heart disease.

Broccoli, for example, is chock full of vitamin C, the mineral calcium, fiber, and vitamin A. It is also rich in sulforaphane, a health-promoting compound that can fight disease. Cauliflower may not be green, but it is full of heart-healthy properties; it contains antioxidants, fiber, and allicin, a component found in garlic known to reduce cholesterol and reduce the risk of heart attacks. Cruciferous vegetables taste great when roasted with a little olive oil and your favorite spices.

Salmon

Salmon and other fatty fish, including arctic char, trout and sardines, contain heart-healthy fats know as omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and decrease the risk of plaque in the arteries. Current guidelines suggest eating fish twice a week, and for good reason. Whether eating out or eating in, choose grilled salmon instead of a steak as your protein option.

Beans and legumes

Eating small amounts of beans and legumes is good for your heart. They are high in soluble fiber which helps to lower cholesterol and heart-healthy flavonoids shown to lower your risk for heart attack and strokes. Eating just one serving of beans or legumes per day has been shown to reduce LDL or “bad cholesterol.” Beans and legumes are also high in fiber and are a terrific source of plant protein helping to keep you full—and trim, an added bonus for maintaining heart health. Top your salad with chickpeas, enjoy a lentil or split pea soup, or have a snack of hummus and veggies.

Oatmeal

Oatmeal contains soluble fiber which has been shown to reduce cholesterol levels. The type of fiber in oatmeal, beta glucans, may be particularly beneficial for heart health and for weight control. Oatmeal also contains the minerals magnesium and potassium also good for the heart. So next time you are looking for a healthy breakfast cereal, choose the oatmeal instead of the cream of wheat. And for an added boost of nutrition, top it with berries and a tablespoon of chia seeds.

Nuts and seeds

I am a huge fan of nuts and seeds and always recommend them to my clients for heart health. Nuts contain protein, the antioxidant vitamin E, and heart-healthy fats. Sprinkle chopped walnuts and flaxseeds into your morning yogurt and enjoy a handful of almonds or an apple with a tablespoon of peanut butter for a healthy afternoon snack. One handful of your favorite nuts will satisfy both your hunger—and your heart! One caveat: eat your nuts unsalted of course!

Olive oil

Olive oil, especially extra virgin, contains high levels of “heart healthy” monounsaturated fats and antioxidants to help unclog your arteries. Best to use an olive oil based dressing instead of creamy varieties such as ranch and blue cheese. However, it’s important not to over pour; aim for 1-2 tablespoons, or a shot glass worth.

Red wine

Yes, you can enjoy a glass of red wine with your grilled salmon and vegetable medley. While moderate alcohol is good for the heart and elevates good (HDL) cholesterol, red wine, in particular contains resveratrol, a compound with antioxidant properties, which can help prevent heart disease and other chronic diseases. Practice moderation, of course. Women can enjoy one drink a day while men can enjoy two drinks a day. Enjoy!

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Healthy foods to keep your hunger pangs away

Below is my blog post for Huffington Post.

You can also read it HERE.

The worst part about trying to lose weight is feeling hungry. As a nutritionist specializing in weight loss and maintenance, I have experienced firsthand that feeling hungry often leads dieters astray and contributes to them falling off the wagon.

I have never been a fan of deprivation diets — or any diet for that matter. It is more important to develop lifelong habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. The key to feeling full is not eating large portions, but rather, choosing foods that contain nutrients which aid satiety. Foods high in protein, fiber, and good fats tend to keep your hunger at bay, which is what you want to aim for when trying losing weight.

Here are six nutritious — and delicious — foods that will help keep you feeling full. You won’t even know you are trying to lose weight.

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating breakfast. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

3. Avocado

Avocados taste great and add zest to a meal. They are also rich in healthy nutrients — including heart-healthy monounsaturated fats, fiber, vitamin E and potassium — while also keeping your hunger at bay. Research from Loma Linda University and sponsored by the Hass Avocado Board found that subjects who consumed one-half of a fresh avocado with lunch felt more satisfied and had less of a desire to eat after the meal.

So the next time you are deciding what to eat for lunch, add some avocado and you won’t be running to the vending machine for a late-afternoon snack.

4. Lentils

Beans and legumes contain a terrific combination of nutrients to help keep you feeling full. They are loaded with soluble fiber and protein. An excellent protein alternative for vegetarians, they are a good source of iron, magnesium, potassium, and folate. These heart-healthy nutrients may also help to reduce blood cholesterol and triglycerides.

I invite you to incorporate lentils into your diet, if you don’t already. You can enjoy lentil soup, lentil pate, or lentil salad. Toss some cooked lentils with some olive oil, chopped red peppers, scallions, and your favorite spices. This salad can be eaten as part of a meal or as a healthy and satisfying snack.

5. Almonds

Need a healthy late-afternoon snack? Grab a handful of almonds. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eatersmay have a lower incidence of diabetes when compared to those who rarely eat nuts.

6. Quinoa

Quinoa makes for a healthy and satiating addition to a meal. This ancient grain contains an array of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full. A 1/2-cup serving of cooked quinoa contains 2.6 grams of fiber and 4.1 grams of protein as compared to 1/2 cup of cooked white rice which contains only 0.3 gram of fiber and 2.2 grams of protein.

And no, quinoa is not fattening. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled fish or tofu along with your favorite assortment of sautéed vegetables.

We would love to hear your favorite foods that keep your hunger pangs away.

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