Bust Your Cravings with Power Foods
Did you know that eating certain foods can create cravings for more, creating a vicious cycle that leads to overeating? Potato chips, anyone? The good news is you can learn to beat those cravings by integrating power foods49 into your diet.
Power foods provide rich levels of various nutrients (like fiber, potassium and minerals) that are known to play important roles in fighting heart disease, minimizing certain cancer risks—and other health benefits. There are power foods in each of the five food groups (grains, vegetables, fruits, dairy and meats/beans) so it’s easier than you might think to add power foods to each and every meal—including snacks!
We’ve created a healthy list of power foods50 you can refer to when you’re planning meals.
Some power foods include:
Grains Barley, brown rice, oatmeal, bulgur, flax seed and wheat germ
Vegetables Sweet potatoes, bell peppers, carrots, asparagus, broccoli, garlic, leeks, shallots, onions, tomatoes and leafy greens (like spinach, romaine lettuce, mustard greens)
Fruits Apples, bananas, berries, citrus, kiwi, apricots, papaya and cantaloupe.
Dairy Skim milk, cottage cheese and soy milk
Meats and beans Salmon and tuna; black beans, lentils and kidney beans
Shop Healthy on a Budget
When you’re trying to stretch a dollar and feed your family, it can feel difficult to find healthy foods—especially if you’re also overworked and tired. Convenience foods can seem like an easy answer, but many include preservatives, sodium and other ingredients that aren’t good for your heart.
Here are SEVEN TIPS to help you shop smart AND healthy:
Create a weekly menu (which helps you plan ahead and avoid impulse shopping)
Make a shopping list—and stick to it
Buy fruits and vegetables that are in season; they’ll have the highest amount of nutrients AND cost less
Buy frozen and canned vegetables for convenience—but check labels to avoid added sodium and sugar
Dine in more often, to keep portions in check and your wallet full
Buy in bulk when you can, to cut costs and minimize shopping trips
Be a saver Freeze leftovers in single-serving containers for easy reheatable meals the whole family will love
Want more great advice on shopping smart? Check out our tips online.
Boost Your Metabolism with Heart-Healthy Foods
Metabolism is how your body turns calories into energy to keep you pumped up all day long. A healthy metabolism can help you lose weight and keep it off, which is great for heart health.
There are many ways you can boost your metabolism.52 Here are five to get you started:
Eat breakfast every day. Skipping breakfast may seem like a way to cut calories, but it actually slows down your metabolism!
Have five or six smaller meals throughout the day. Smaller meals help your body keep pace with your metabolism.
Eat plenty of fiber-rich foods like fruits, vegetables and grains.
Enjoy foods packed with vitamins B and C, like citrus, green peppers, strawberries, berries, lean meats, beans, potatoes and yogurt, to name a few.
Drink eight to 10 glasses of water a day, and consider making one or two of those a glass of green tea, which may boost metabolism and energy.
Stress Eating: How to Break the Habit
When times are tough, stress eating55 is a tempting habit to fall into. You’ve had a long day…money’s tight…you’re feeling frustrated or anxious…and that ice cream is calling out to you from the freezer.
It’s time to learn to say NO to stress eating, and YES to eating for health. Here are three tips you can use to start eating healthy, even during times of great stress or emotion.
Thats it for more read our health blogs.