27. “ This for That ” THAT THIS Potato chips, Cheetos Air-popped popcorn, baked chips, Cheddar Cheese Quakes Chocolate bar Extra dark chocolate mini bars or chips (keep in a jar) Soda pop Iced tea, Crystal Light, flavored sparkling water Traditional pizza Thin crust loaded chicken and veggies, personal pizzas using Flat Wraps French Fries Baked potato wedges drizzled with olive oil and herbs Traditional spaghetti, casserole dishes More veggies, lean meat (ground turkey, chicken), whole wheat pasta or spaghetti squash Ice cream “ Lite” yogurt parfait: fruit, light whip cream, light yogurt, crushed nuts
28. “ This for That ” THAT THIS Salad dressing, marinades Lemon juice, olive oil, herbs Hot dogs and Hamburgers Turkey dogs, fat free beef franks, Lean ground turkey burgers, veggie burgers, portabella cap burgers Cream soups, cream sauces Broth-based soups, marinara and vegetable sauces Traditional quesadillas Flat wrap grilled with low-fat cheese (add chicken or veggies) Chip/veggie dip Fat-free sour cream + seasoning packet Cake Angel food cake with strawberries Butter Eggs Olive oil, canola oil, applesauce (baking) Egg whites
32. Thank you for coming! On your way to a healthy heart…
Notes de l'éditeur
To keep your heart healthy, the risk preventions include… A good approach to this is known as the TLC Diet (Total Lifestyle Change): a low saturated fat, low cholesterol diet designed to help reduce your blood cholesterol level and to decrease your chance of developing heart disease, future heart attacks, and other heart disease complications. Exercise for elderly: light chair, gardening, to walking; little increments throughout the day
With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, here is just a listing of the "best of the best" heart-healthy foods. The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner. These foods range from containing Omega 3’s, fiber, heart healthy fats, and antioxidants.
Does this look familiar? The busy-ness and priorities in our lives may cause us to put our pantry organization on the backburner. Tackling this may seem like an overwhelming task, but fear not. There is a simple-solution-method I will guide you through.
So onto the kitchen makeover…
First step. The pantry clean up. Take a peek inside your refrigerator and pantry. Look at the expiration or "best used by" dates on food packages. Foods kept past their expiration dates can degrade in quality, and items such as butter and oils can go bad. Evaluate your needs- balance within food groups Shopping list- based on your needs Buy storage containers and label them- dry goods, cereals, etc. Pre-planned meals and snacks for the week By simplifying and you will speed up your food preparation by improving your kitchen set up.
Separate containers and storage areas aids an efficient kitchen. This makes it easy to cook quick, healthy meals; it helps one get a quick visual of what they have in order to save time and money.
Knowing you have everything you need to make a well-balanced meal. Look for in-season produce.
Whole grains have essential vitamins and dietary fiber. Whole-grain foods high in fiber include oat bran, oatmeal, whole-wheat bread, rice and barley. Low in calories and full of vitamins, minerals and dietary fiber, fruits and veggies are nutritious, filling foods. Whether they're fresh, frozen, canned or dried, they're a delicious must-have for your diet. Making lean choices will help you maintain a heart-healthy diet. Consider skinless chicken and turkey, fish, shellfish and lean cuts of beef such as round, sirloin, chuck and loin. Beans and soy products such as tofu are good meat substitutes. Choose oils high in monounsaturated and polyunsaturated fats, such as canola oil or olive oil, and use soft margarines with no trans fats. Try to steer clear of saturated and trans fats, which are often found in mayonnaise, chips, cookies, packaged muffins, snack cakes and crackers.
Most of the sodium (salt) in our diet comes from prepared food. Eating too much salt increases your risk of developing high blood pressure (a risk factor for both heart disease and stroke) and raises it in those who have it. When buying prepared and prepackaged foods, be sure and read the labels first. Watch for the words "soda" and "sodium" in the ingredient statement and look for the symbol "Na" on labels. Choose lower sodium products. Aim for less than 2300 mg of sodium a day - that's about one teaspoon of table salt.
Whole foods, or the phrase I enjoy using, “close to the ground” Variety 4. Keeps you on track
Added ingredients: fat, salt, sugar Avoid instant products because of the sodium content. “ 100” calorie packs for quick, convenient grab-n-go pre-portioned snacking Look for the heart-check mark! All products bearing the heart-check mark meet the American Heart Association's nutrition criteria per standard serving size to be: Low in fat (3 grams or less) Low in saturated fat (1 gram or less) Zero* trans fat (less than .5 grams) Low in cholesterol (20 milligrams or less) Moderate in sodium, with 480 milligrams or less for individual foods In addition, they contain at least 10 percent of the Daily Value of one or more of these naturally occurring nutrients: protein, vitamin A, vitamin C, calcium, iron or dietary fiber.
quinoa, bulgur, whole wheat couscous Limit high sugar cereal
Switching over to a low-fat dairy product is a quick, simple change that can make a significant difference in lowering our fat intake.
Red meat: without a lot of fat For pork, the center cuts are the healthiest choice Canned tuna may be high in sodium, rinse or opt for low-sodium Veggie burgers
Fiber lowers cholesterol.
When using griddle or frying pan, brush the pan to minimally coat or use nonstick spray or nonstick pan. Choose…
Preparing food at home will allow you to control the sodium content in your meals… Select no or low sodium canned goods