Your Quick and Easy Shopping Guide to Heart-Healthy, Body-Healthy Grocery Shopping

Your Quick and Easy Shopping Guide to Heart-Healthy, Body-Healthy Grocery Shopping

Do you often have trouble knowing what items to buy when making your weekly trip to the grocery store? If so, you are definitely not alone! Many people feel overwhelmed with the options and variety that modern grocery stores and chains offer and find it difficult to make healthy choices. Below is a heart-healthy, body-health shopping guide with some quick tips to help you navigate the supermarket!

Each food section is broken down by items to "choose" and "limit." The "choose" items are ones you should pick more often, and the "limit" items should be chosen less often. Remember, don't try to avoid the "limit" items, because we humans are interesting creatures who often want what we can't have! Instead, try to make these items an occasional treat. Also, make sure to check out the tips listed after each food section. Healthy shopping!

Produce Items

Choose - Vegetables and fruit in a wide variety of colors for health-promoting antioxidants and phytochemicals.
Limit - No need to limit produce items, but remember to choose whole fruit over fruit juice for extra fiber and a more filling option.
Tips - Remember, half your plate should be veggies and fruit!

Deli Items

Choose - Low fat options such as turkey or chicken breast, roast beef, lean ham, and Canadian bacon.
Limit - High fat, high sodium meats like salami, bologna, and corned beef.
Tips - Get to know your local deli-person! Inquire about low sodium and low fat deli options. Larger grocery stores often carry many healthier meat options.

Breads & Cereals

Choose - Whole wheat and whole grain breads, enriched/fortified products. Try whole grain pasta & brown rice.
Limit - White breads, high fat and/or high sugar cereals.
Tips - The best cereal choices should have 2 or more grams of fiber, less than 8 grams of sugar and less than 2 grams of fat. Try a “high fiber” cereal or “double fiber” bread to increase your dietary fiber with little effort! Also, try your favorite pasta dishes with ½ whole wheat and ½ regular pasta for a fiber (and fullness) boost!

Canned Foods

Choose - Low sodium canned vegetables and soups, 100% fruit juices, and canned fruits packed in juice or light syrup.
Limit - High sodium canned vegetables and soups, fruit juice cocktails punches.
Tips - Many canned soups contain ¼ to ½ of the amount of sodium recommended in a day in only 1 serving (the typical can contains two or more servings)! Choose carefully and check the label if you are concerned about sodium content.

Packaged Foods

Choose - Lower fat cookie options such as graham crackers, ginger snaps, and fig bars. Also choose light popcorn and reduced fat and/or low sodium crackers.
Limit - Products containing saturated fat oils such as palm, palm kernel, and coconut oils. Also limit regular fat/sodium crackers and popcorn.
Tips - If portion control is an issue, try the new pre-packaged “100 Calorie” snack packs. These will help limit the amount of snacking you do while still fulfilling the craving. If cost is an issue, try making your own snack-packs by buying in bulk and portioning the foods in to small zip sandwich bags.

Fats, Oils, & Dressings

Choose - Tub or liquid margarine, light mayonnaise and salad dressings.
Limit - Stick margarine, butter, regular mayonnaise and salad dressings.
Tips - Try a margarine that contains plant stanols and sterols. Stanols and sterols can bind dietary cholesterol in the gut, helping to reduce the amount of cholesterol which enters your body. Just look for a heart symbol to identify products with these cholesterol-healthy compounds.

Dairy Items

Choose - 1% or skim milk, lowfat yogurt and cheeses.
Limit - Whole or 2% milk, regular fat cheeses and dairy products.
Tips - Substitute a small amount of plain, low fat yogurt for mayonnaise or sour cream. Also try using sharp cheddar instead of mild or medium cheddar in dishes for more flavor!

Meats, Poultry, & Fish

Choose - Choose skinless poultry and fish from deep waters such as salmon and tuna. When buying red meat, choose lower fat “Select” grade meats, lean and well trimmed cuts such as flank steak, round steak or roasts, sirloin, tenderloin, loin pork chops, and at least 85% lean ground beef.
Limit - Higher fat “Choice” and “Prime” grade meats, high fat or high cholesterol meats such as corned beef, hot dogs, sausage, bacon, and liver. Also limit high-sodium, heavily processed items such as chicken nuggets, patties, rolls, and breaded foods.
Tips - Substitute lean ground turkey in the place of ground beef for less fat and a very similar flavor! With this quick switch, almost all recipes can be made more heart healthy.

Frozen Foods

Choose - Plain frozen vegetables without sauces (which can be high in fat and salt), popsicles, sherbet, sorbet, frozen yogurt, and light ice cream. Try a non-fat fudge pop for all the chocolatey flavor you love and none of the fat!
Limit - Frozen vegetables with prepared sauces, regular ice cream and high fat desserts.
Tips - If you need convenient, health-friendly meal options for one, try a microwave meal that is “lean” or “healthy.” The best options will have less than 15 grams of fat, 400 calories, and 700 mg of sodium. Add a bag of pre-washed and chopped lettuce for a quick, easy meal!

Flexitarianism...The New Health Movement!

Flexitarianism...The New Health Movement!

There’s a new food movement in town…and maybe you’ve heard of it! Flexitarianism is a simple way to improve your diet and get many of the health benefits vegetarians can have without giving up meat. Not only is flexitarianism becoming popular with those seeking weight loss and the best wellbeing possible, but also with foodies and cooks across the nation.

So, what exactly is flexitarianism?
According to Dawn Jackson Blatner, a Registered Dietitian and author of The Flexitarian Diet, a flexitarian is a “vegetarian who is flexible enough to eat some meat, poultry, and fish.” This healthy diet focuses on plant foods, which are health protective and can help you live a longer life, weigh less, and have a lower risk of developing heart disease, diabetes, and cancer.

How can I be a flextitarian?
Flexitarianism is an excellent dietary lifestyle because it is much less restrictive than a traditional vegetarian diet. The basic principle behind this diet is to increase your plant food intake while decreasing your meat intake. Blatner states that “The Flexitarian Diet doesn’t judge what you are currently eating; rather, it asks you to include more plant foods and try new things.”

How do I get started?
Including more plant foods like fruits, veggies, whole grains, beans, legumes, nuts, and seeds is an excellent start. Also, give tofu (the other white meat - not pork, folks!) and soy meat substitutes a chance! Try add ‘umami’ flavor to your foods. ‘Umami’ is a Japanese word which means savory or meaty. Vegetarian choices which add meaty flavor include truffles, mushrooms, soybeans, potatoes, tomatoes, and aged cheeses as well as many other options.

Other excellent tips to becoming a flexetarian include using fruit to satisfy your sweet tooth, choose low fat dairy and whole grains, and use spices to make your foods taste wonderful without excess salt.

Remember that you don’t have to give meat up, but should try to decrease the number of days you eat meat and/or the amount you eat at each meal. Establishing a ‘Meatless Monday’ with meat-free breakfast, lunch, and dinner options can be a great starting point!

Want more info?
Want to learn more about eating a flexitarian diet? Check out Dawn Jackson Blatner’s book available on Amazon here. It is very well-written and even includes 100 quick and delicious flexitarian recipes.

Other resources - FREE!
If you would like other recipe ideas for healthy vegetarian options, check out websites such as AllRecipes.com or MixingBowl.com for excellent user-submitted recipes. Try using search terms like “vegetarian” or a favorite plant-based ingredient like black beans or zucchini. Users can rate and review each recipe and suggest changes to make each recipe tastier!

Healthy flexitarian eating!

Diet vs. Lifestyle Change...Which is Better?

Diet vs. Lifestyle Change...Which is Better?

Do you diet?
How often do you find yourself saying, “no…I can’t have that, I’m on a diet” or “I’ll have some when my diet is over”? Some people even comment that they are always on a diet of one kind or another. Although these quotes are common, I would like to encourage you to get away from the idea of going on a ‘diet’ and instead focus on making your eating habits a lifestyle change.

Why can the word ‘diet’ be negative?
When asked why the word ‘diet’ can be negative, most people recognize that we view diets as a temporary solution to reaching a goal body weight or size. Also, many people comment that diets often fail, and some even expect their diets to fail before they even start! Eating should not be torture, but an enjoyable way to nourish you body by choosing healthier foods more often and unhealthy foods less often.

Why is it more positive to make a lifestyle change?
Making a lifestyle change to the foods you eat is a much better approach to long-term healthy eating than going on a 'diet'. As the word ‘lifestyle’ implies, this is a change to your style or habits of living. Many of us have both good and bad lifestyle habits. For example, I may drink 8 cups of water a day, but only eat fried vegetables. The goal is to maintain your healthy habits and limit your unhealthy habits.

How do I make a lifestyle change?
The key to making a lifestyle change is to set realistic goals. You might decide to limit your soda intake to only one 12 ounce can a day instead of two 20 ounce bottles. You may decide you will only eat deep fried meats once a week and instead choose to bake, broil, or grill a majority of the time. Or, you may decide to eat a salad with light dressing with your dinner each night.

You don’t have to become a healthy eater overnight! Set up to three goals at a time which you truly believe you can achieve. Choose a non-food reward you would like to have once you have reached and maintained your goals. After those goals have been reached, set new goals and continue the health-enhancing process!

Remember, you are making lifestyle changes, not going on a ‘diet’! While you may sometimes make better choices than you do at other times, you are working toward a lifestyle you can maintain and enjoy. Don’t beat yourself up over your poor choices and recognize that slip-ups happen, but you are strong enough to continue on your path to healthier eating!

[photo courtesy of floodkoff via Flickr]

Why do we eat? Is it hunger…or something else?

Why do we eat? Is it hunger…or something else?

When people think of reasons why they eat, common answers may include “because I’m hungry” or “to live,” but how many of us really think of the reasons behind why we eat?

What does nostalgia have to do with eating?
Take, for example, a piece of warm, freshly baked apple pie…appealing not only to the taste buds, but the senses of smell and sight. This food is commonly linked to many positive feelings like holiday cheer and happiness or being home with the family. For many of us, food is not only something that tastes good and provides nutrition, but something which provides comfort and can bring back good memories.


What does attention have to do with eating?
While nostalgia can trigger eating, a lack of attention to emotion can also increase the amount of calories you eat in a day. A study published in 2009 in Cognition and Emotion found that women who paid the least attention to their emotions ate the most calories. This means that if you don’t pay attention to what you are feeling, you may be eating not because you are hungry, but for emotional reasons.

What is 'emotional eating'?
According to the Mayo Clinic, problems with finances, relationships, work/unemployment, health problems, fatigue, and even bad weather can trigger ‘emotional eating.’ Even boredom can drive you to snack just to have something to do. Food can serve as a distraction from difficulties, and is sometimes even compared to a drug! When you eat to soothe your emotions, weight gain may result. This unwanted body change can lead to more problems and ultimately trigger additional emotional eating episodes.

Am I an 'emotional eater'?
So, what can you do if your emotions are triggering you to eat? One very easy way to determine if emotional eating is a problem can be to keep a food journal. Write down the time you are eating, the food you are eating, if you are hungry, and the emotions you are feeling. Many times, keeping a journal for a week or two can help your recognize a pattern in your eating habits.

What can I do about 'emotional eating'?
You may also want to talk to a close friend or family about your emotions and eating habits. This can help to develop a support network to get you through difficult times. Avoid eating when you are distracted and don’t purchase items you tend to eat during weak emotional times. Instead, stock up on healthy items like fresh fruits, veggies, and lower-calorie snack foods. If emotional eating continues to be an issue, you may want seek the support of a therapist who can help to identify emotional triggers and habits.

If emotional eating is a concern in your life, remember you are only human! We all have ways of coping during times of stress. If you have an episode of ‘emotional eating,’ forgive yourself and move on. Focus on short-term goals for long-term success!

[photo courtesy of D Sharon Pruitt via Flickr]

Top Health and Nutrition Habits You Can Really Keep!

Top Health and Nutrition Habits You Can Really Keep!

The New Year day is gone…time to re-think those new resolutions! If you have already fallen off the wagon, don’t be discouraged - you are definitely not alone! In fact, most people break their resolutions by the end of the first week in January. So, here I come armed with my five best secrets for embracing life changing habits for good!

#1 – Hydrate your body with super power by juicing every day
I can’t emphasize enough what a life saving tool this habit is! Juicing is an easy way to get your 5-a-day of fruits and vegetables and help prevent chronic diseases including heart disease, cancer, and digestive problems to name just a few. This is not a license to drink all the fruit and veggie juice you want – the key is moderation. You can juice a small 8 oz. quantity, but if you want a quick pick-me-upper for later in the day, save another 8 oz. for your mid-afternoon snack attack!

#2 – The “no gym” moves
These habits will allow you to get lots of exercise without even wearing gym clothes! Here it goes:

• Place your phone really far so you have to run to answer it.
• Exercise more than just your eyes! While watching novelas, do squats or sit ups. If you prefer to stay on the couch, do arm exercises with a couple of soup cans.
• Get off the train or bus a few stops earlier so you can walk a few blocks to or from work.
• Walk around your building a few times during your break or lunch period.
• My favorite: dance with the escoba! This is when I let all my anxieties run away while singing to Cristian Castro’s favorite songs while sweeping la casa.

#3 – Choose foods with colors
This habit is not difficult for Latinos since we love just about anything that is eatable! Fill your plate with a variety of colors at each meal! This will assure that you have a well balanced diet without counting calories, fat, vitamins, minerals, etc.

#4 – Never, never, never skip a meal
This is the number one mistake dieters make! They starve themselves during the day and eat the house – and more – at night! If you are in a rush, grab a glass of low fat milk and add a piece of fruit, low-fat yogurt, handful of dried cereal, leftovers from the night before – anything! Just don’t leave the house with an empty stomach. Skipping meals will lead to overeating later in the day and ultimately work against your weight loss or maintenance goal. Try to spread out your calories during the day instead of eating all your calories at night – it will make a huge difference!

#5 – Get some rest – “me time”
Take time for yourself each day and truly enjoy your well deserved rest. Turn off the phone and have some “me time”…you will be a happier and more energized to tackle just about anything that comes your way!

Go ahead and take the first steps to a healthier life style! These tips are simple, but they will make a significant difference in your life!

[photo courtesy of joey.parsons via Flickr]

Glorious Guava

Glorious Guava

Guava, also known as Psidium guajava, is a delectable fruit which is cultivated in many tropical and subtropical countries. It grows native in Mexico, the Caribbean, and both North and South America.

Vitamins, Minerals, & More
The entire guava fruit is edible, but is not usually eaten. The fleshy fruit contains beneficial compounds such as antioxidants, polyphenols, and carotenoids. Guava also contains vitamins and minerals including Vitamin A, Vitamin C, Calcium, and Potassium.

Health Benefits
Guava is not only tasty, but offers many health benefits which have been proven through scientific study:

• Diabetes – Guava juice has been shown to have a blood sugar lowering (hypoglycemic) effect in animal studies. It has been suggested that guava may be used to improve or prevent Type 2 Diabetes. A Japanese animal study showed drinking guava juice long-term may increase insulin concentration in blood plasma, improving blood sugar control.
• Blood Pressure – Multiple studies have shown that eating guava can lower your blood pressure. These studies have proven that guava can bring improvements of 7 to 9 points.
• Blood Lipids – Other studies have shown guava consumption to decrease both total cholesterol and triglycerides and increase “good” HDL cholesterol. Reductions in serum total cholesterol range from 7.9 to 9.9% and decreases in triglycerides range from 7 to 7.7%. Guava-related increases in “good” HDL cholesterol range from an insignificant increase of 4.6% to a significant increase of 8%.

[References available upon request]

Go Guava
Enjoying guava is a great way to benefit your health and body. If guava is new to you, keep an eye out for it in the produce section of your local supermarket or Hispanic/tropical market. Go guava today!

[Photo courtesy of Vic Lic via Flickr]

Water and You - Healthy Hydration

Did you Know…Your Body is over 60% Water?

It’s true! The body is made up water and other materials which all come together to form a human being – YOU! You are not only made up of water, but also other items found in foods you eat each and every day such as protein, fat, carbohydrates, vitamins, and minerals. Interestingly, foods contain water along with these nutrients, and some foods such as fruits and vegetables are up to 90% water. Although a lot of water is in the foods you eat, your body cannot get all the water it needs from diet alone. It is necessary to drink water every day to stay healthy and energized!

Water, Thirst, and Dehydration

Many people believe that they only need to drink water when they feel thirsty, but the feeling of thirst lags behind the body’s need for water. In fact, when you are thirsty your body has already started to become dehydrated. Dehydration happens when the amount of water exiting your body is greater than how much you take in. This condition can be dangerous and may lead to weakness, exhaustion, mental confusion, or even death. Therefore, it is important to make sure you are drinking enough water. You can easily tell if you are dehydrated by looking at your urine. If it is dark yellow, you need to drink more water. If it is very pale yellow or clear, you are meeting your needs.

Daily Water Needs

In one day the average person loses about 2.5 liters of water. It is easy to see that getting this amount of water requires intake beyond the water found in food. Most people need between 7 and 11 cups of water per day. If you are physically active or live in a hot climate you may need more water than those who live less active lifestyles or reside in northern climates. Drinking extra water is also needed if are ill, pregnant or breastfeeding, or have other health conditions.

Healthy Effects of Water

Water is not just important to meet your body’s fluid needs. It also has many health benefits! Water is needed for every system of your body. It is used to flush bad toxins out of your organs, carry nutrients to your cells, and provide moisture to many body tissues including those in the ear, nose, and throat. Drinking plenty of water can help reduce the risk of developing many types of cancers including bladder, prostate, and breast. It can also help lessen your chances of getting kidney stones, a painful condition which can be caused by drinking too little water.

Water Tips and Tricks

So, now that you know how important water is for your body and health, how can you drink enough? Here are a few tips and tricks to help you take in the right amount of water:

• Keep water within reach at all times
• Drink water before, during, and after exercise
• Eat fruits and vegetables such as watermelon and tomatoes which are mainly made up of water
• Drink beverages such as milk and juice which are mostly of water

Water is important for your well-being! Drinking enough water ensures that you will have more health benefits and less health risks. If you have any questions or concerns about getting enough water, be sure to talk to your health provider. Water isn’t hard to get – always keep it with you and you will find that drinking enough water isn’t so hard after all.

[photo by darkpatator via Flickr]