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While there are some decent processed options out there most are scary chemical-filled concoctions. For more tips on healthy eating  and transitioning to a plant-based diet check out My Plant-Based Family.
I could have made this list MUCH longer but I wanted to create a very simple list that could get people started in the right direction. It’s easy to eat healthy around the holidays (and year round) with these healthy holiday eating tips!
Cut back on alcohol while enjoying your actual meal – alcohol acts as an appetite stimulant and causes blood sugar levels to drop, often leading to mindless snacking, instead of enjoying your more healthy meal.
Scout a workout buddy for the day after a holiday party to keep you committed to burning off extra calories. Replace your beloved potato chips with kale chips (I promise I will get around to do a recipe post for these, as they are my new favorites!). If you want this to come out creamier, Vitamin Shoppe suggests adding some coconut or unflavored almond milk to fluff it up a little bit.
By Sherri Frost Leave a Comment If you are like me, you have gone to a holiday party and completely forgotten all of the healthy eating you had committed to.
As soon as you are invited to any event whether it is your office holiday party, your best friend’s celebration or a celebration at relatives homes, put it on your calendar. Another great way to control what you eat at any holiday gathering is to bring something to share – something that is both tasty and healthy.
On the other hand sweet potatoes are full of vitamin A and vitamin C – both are powerful antioxidants that fight the damage done by free radicals. If you’re too busy to make a dish there are plenty of pre-made options that use nutritious ingredients available in the health food section of your local grocery store.
I believe every woman deserves to live a remarkable life filled with health, happiness and possibilities.
A Humdinger is defined as person, thing or action of remarkable excellence worth talking about. I would love to hear any questions, thoughts or compliments you may have, so please leave me a comment below.
Happy, Healthy, Humdinger Lifestyle ChallengeThe Happy, Healthy Lifestyle Challenge is back!
The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you consume 5 to 10 grams of fibre each day, you can reduce your total cholesterol by 3%.
Consuming omega-3 fats is associated with a reduced risk of death from coronary artery disease. Soluble fibre in your diet reduces LDL cholesterol levels beyond those achievable by a diet low in saturated and trans fats. Diets high in whole grains and fibre are associated with improved nutrition overall and a decreased risk for cardiovascular disease.
When you maintain a low-sodium diet  to perform and regulate certain functions of the body, such as blood pressure and muscle and nerve function} diet, you can keep hypertension at bay, or you can lower your blood pressure if you have elevated levels. Each fruit or vegetable you eat is associated with a 4% reduction in the risk for a coronary event.
You can reduce your triglycerides, another form of fat in the body, by maintaining a diet low in sugar and alcohol. Health Canada considers the nutritional health of Canadians to be pretty good but not great.
In 2007, 56.2% of Canadians older than 12 years of age reported inadequate consumption of fruit and vegetables, amounting to fewer than five servings per day.
Ontario has been identified as one of several provinces (along with Quebec, British Columbia, and Alberta) that has the lowest reported intake of fruits and vegetables.
One-fifth of Canadians consumed more than the recommended amount of calories from fat in 2004.
Eating healthily is one of the most important things you can do to prevent cardiovascular disease and improve your overall health. Saturated fats are the biggest culprits in raising LDL cholesterol levels in your blood, which indirectly increases heart disease risk. Saturated fats are found in animal products, including butter, cream, whole milk, egg yolks, lard, cheese, red meat, bacon, sausage, coconut butter, cocoa butter, fried foods, chips, and candy bars. Unsaturated fats are often regarded as healthier than saturated fats, although, like any fat, they should be consumed in moderation. Trans fats are found in fried foods, processed and fast foods, snack foods, margarine, cakes, pies, and commercial baked goods. The evidence suggests that saturated and trans fats affect blood cholesterol more negatively than do unsaturated fats.
Replace some of your meat meals with soy or legume meat substitutes, as they are high in fibre. Omega-3 fats lower cholesterol and reduce blood pressure — and are proven to have anti-clotting and anti-inflammatory effects.
Omega-3s are considered essential fatty acids because your body can’t make them on its own (except for DHA and EPA in limited quantities).
Insoluble fibre acts as roughage within the gastrointestinal tract to promote digestive health and bowel regularity.
High fibre foods can decrease your overall calorie consumption because they move slowly through your digestive system and make you feel fuller longer.


Fibre should be introduced to your diet gradually to avoid the possibility of abdominal bloating and cramps. For help with adding more fibre to your diet, click here to find out about high-fibre cereals.
To learn more about reducing your dietary sodium, watch this video from the Give Your Head a Shake campaign to cut sodium (Champlain Cardiovascular Disease Prevention Network). The DASH diet, a lifelong approach to healthy eating, is a great choice for people who want to get and stay heart healthy. Serving size is the standard amount of a particular food recommended by Canada’s Food Guide. If you want to know the nutritional value of the food you’re about to buy, read the nutrition label.
Healthy eating not only protects your heart health but also promotes overall health and helps to control numerous risk factors that affect a variety of chronic conditions and diseases.
Choose oils such as canola and olive and non-hydrogenated margarines instead of animal, hydrogenated, and trans fats. Remember! Read the food label and choose foods that have less than 200 mg or 10% DV per serving.
The workshops are appropriate for patients, families, and members of the public who are interested in learning about heart-healthy eating.
The production of this website was made possible by a grant from the Ottawa Heart Institute Alumni Inc. The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs. You can easily take vitamins everyday (Vitamin Shoppe carries my favorites!), but it’s even more than that.
I know this sounds nuts, but cinnamon not only has appetite suppressing qualities, but can also have a very sweet taste to it.
It is especially difficult when you are faced with all the tempting treats and goodies that you find at most holiday parties and meals. When you know your are going to a party, you’ll be able to prepare by focusing on making healthy food choices throughout the week. Eating a healthy meal or snack before the celebration lets you be in control of your food choices during the party. For example, sweet potatoes are a holiday favorite but they’re often paired with marshmallows, brown sugar and other diet busting ingredients. Many are even available online and you can have them delivered directly to your door for added convenience. If you don’t have time to make your own snacks and lunches then purchase healthy options. This is just one of the many healthy lifestyle tips we dive deep into in our Happy, Healthy Challenge.
When you take the time to do a little bit of planning you’ll find that you will be able to enjoy some of those goodies while at the same time maintaining your health and fitness goals. Surround yourself with positive people that support you and spend your time doing the things that are important to you.
If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this. Omega-3s exert a protective cardiovascular effect by reducing triglycerides, inhibiting clot formation, and reducing blood pressure.
Also, more fibre in your diet can lead to a decrease in blood pressure, insulin sensitivity, and blood clots. In fact, the food choices Canadians make contribute to a range of of nutrition-related chronic diseases, not least of which is cardiovascular disease (CVD). And when you get the proper nutrients from the range of foods your body needs, you look and feel good. When used in place of saturated fats, unsaturated fats have the potential to lower your total blood cholesterol and LDL levels. Other foods that have unsaturated fats include fish, poultry, flax seeds, soy products, and pumpkin seeds. Trans fats raise your LDL cholesterol while lowering your healthy HDL cholesterol, negatively impacting cardiovascular health. High levels of LDL cause cholesterol to build up on artery walls, leading to plaque formation. The more HDL you have in your blood, the better protected you are against the buildup of plaque in your arteries.
When combined with water, it forms a thick gel-like substance that can bind with and remove cholesterol from the body.
Because salt can be found in a variety of products, particularly processed foods, beverages, and medications, it’s easy to get too much in your diet. They are an excellent source of vitamins, minerals, and fibre, as well as generally low in calories.
When you start a weight-loss program or an eating plan to reduce or control your blood pressure, blood sugar, or cholesterol, it is important to understand how much you should eat for a given meal or snack. When seeking out heart-healthy products, look for labels that indicate low levels of saturated and total fat (3 g or less), cholesterol (20 mg or less), sodium (140 mg or less), and sugar, but higher amounts of fibre and vitamins and minerals. However, there are several things that should be considered when it comes to how to eat healthy and especially when forming your definition around what healthy eating means to you. It helps me stay hydrated and avoid cravings for soda or coffee when I'm running errands.


Cutting down on packaged food will open up opportunities for healthier foods that will fuel your body and help you feel great.
But the holidays are a certain kind of wonderful when eating healthy rules are often broken.
If you are looking for many of these healthy swaps this season, seriously check out your local Vitamin Shoppe, as they carry organic olive oil, chia seeds, and so much more that can be incorporated into your daily eating habits. You can also easily swap out the chipotle seasoning if you aren’t interested in spicy, but I find that for me spices help get me drinking lots of water afterwards and ups the overall flavor of my food.
At least you know there’s one dish you can enjoy without guilt – and then you can splurge on a dessert without worry.
Keep foods you know are good for you on hand and look ahead on the calendar to decide when you’re going to splurge. Following a heart-healthy diet means eating foods that are high in vitamins, minerals, and fibre — and low in sodium and fat. A poor diet and inactivity are second only to smoking among the non-genetic factors that can lead to illness and death.
Eating right, including following a heart-healthy diet, involves a highly complex array of factors that can influence your health in a big way. The more dangerous fats can lead to cholesterol buildup in the blood and, ultimately, atherosclerosis, or hardening and narrowing of the arteries.
When you consume omega-3 fatty acids according to guidelines, you can reduce total cholesterol and LDL levels, while increasing HDL levels, which can greatly improve your cardiovascular risk profile. When you eat excess calories (especially sugar and alcohol), they are stored as triglycerides. This addition of bulk also allows you to feel fuller longer and contributes to blood sugar homeostasis, which may contribute to effective weight, blood pressure, and cholesterol management. You need salt for the functioning of your muscles and nerves, to regulate blood pressure, and to maintain the fluid in your cells, among other things. Portions people serve at home and in restaurants are typically three to four times larger than recommended. This scale tells you what percentage of your daily value a nutrient provides, usually in terms of a single serving. Instead of worrying about ratios, calorie counting or the hottest super foods consider these 5 tips for eating healthy to get you started in the right direction. Be realistic and avoid planning difficult meals if you have a short time frame to prepare them and eat.
A food journal will help you see trends like high calorie late night snacks or chocolate-filled stress eating. So, here are some holiday healthy eating tips, brought to you straight from my daily habits and my friends over at The Vitamin Shoppe. You can also very easily double or triple the recipe in one large pot for bigger holiday get togethers. Or, if you live in warm tropical climate, like I do, consider planting some flowers in your garden for the season.
It has been proven that even modest changes to your diet can reduce your risk of death from CVD. Your food choices represent complex nutritional decisions — shaped by the relationship between you and your environment.
Too much salt can be harmful to your body, causing problems such as shortness of breath, elevated blood pressure, and water retention, all of which can lead to CVD, stroke, and kidney disease. The focus of the DASH diet is portion control and foods that offer variety and high nutritional value. For example, if the label shows 10% for calcium, you’re getting 10% of your daily calcium from a single serving.
Oatmeal is a hearty breakfast and very easy to make; buy rolled oats and cook according to the directions and add your favorite fruit, nuts and seeds. Foods containing fat are high in calories and can make you more susceptible to weight gain. The eating plan places a premium on fruits and vegetables, while discouraging sodium and saturated fat. Most of us eat some sort of snack everyday, if it's not planned you may reach for cookies or chips.
Eating foods that are low in saturated and trans fat are likely to help you maintain a normal weight and improve your cardiovascular health. It is also high in whole grains, low-fat dairy products, and includes fish, poultry, and nuts. The DASH diet is protective of cardiovascular health, particularly as it relates to blood pressure. You are making great choices throughout the day don't let dinner get hijacked by poor planning.
If you don't have  a lot of prep time choose things that cook quickly like quinoa and lentils and add your favorite veggies rely on low-sodium canned beans and frozen cut veggies.



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