Content
is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every
morning to Justin and Meredith’s morning show on 89.9 FM.
Are you looking for ways to improve your health and reduce the risk of cardiovascular disease? This week, we will explore some fascinating facts and practical tips to help you transition to a healthier diet. From making simple dietary changes to understanding food labels and trying out a delicious recipe, we have it all covered.
Cutting Back on Saturated Fats for a Healthier Heart
Did
you know that replacing 100 calories from cheese with 100 calories from peanut
butter daily could reduce the risk of cardiovascular disease by up to 24
percent? Dairy products, such as yogurt, cheese, and eggs, contribute to
excessive saturated fat intake, a leading cause of cardiovascular disease. It
is time to reconsider our dietary choices for the sake of our loved ones'
health.
In 2017, the American Heart Association issued a Presidential Advisory, emphasizing the importance of reducing saturated fat consumption. So, let's commit to cutting back on dairy, meat, and saturated fats like coconut oil to protect our hearts and those of our family and friends.
Transitioning to Plant-Based Alternatives
If you are making the transition to a dairy-free diet, you can opt for soy milk, almond milk, or oat milk. Start with half dairy and half non-dairy and gradually shift to all plant-based alternatives. The health benefits are truly remarkable and worth the effort.
Deciphering
Nutrition Labels
One
of the key aspects of making informed food choices is understanding nutrition
labels. The FDA now requires processed food manufacturers to list "added
sugars" on labels. This change faced resistance from various sectors of
the food industry, but it is a vital step in helping consumers make healthier
choices.
When reading nutrition labels, focus on keeping fat and sugar content low. Ensure that no more than 2% of calories come from fat or sugar. Additionally, pay attention to sodium levels (whatever the calorie count is, the sodium milligrams should be the same or less), and avoid saturated fats and oils. Look for whole grains in the ingredients list to make better food selections.
Fix-It Friday: Citrus Quinoa Salad Recipe
Let's wrap up the week with a delightful and nutritious recipe. Here is a simple
recipe for a Citrus Quinoa Salad:
Ingredients:
2 cloves garlic, minced.
1
tsp lemon zest
2/3
cup dry tricolor quinoa rinsed and drained.
1
15-ounce can of non-salt-added cannellini beans, rinsed and drained.
1
medium orange peeled and sectioned.
1
medium avocado, peeled and chopped.
1/2
cup thinly sliced red onion.
2
tsp orange zest
6
tbsp orange juice
3
tbsp grapefruit juice
1
tbsp coarse ground mustard
1
tbsp pure maple syrup
2%
chopped fresh chives.
Instructions:
In
a large saucepan, combine garlic, lemon zest, and 1 1/2 cups of water. Bring to
a boil, reduce heat, and stir in the quinoa. Cover and simmer for about 15
minutes or until tender. Stir in the beans.
Spread
the quinoa mixture in a 10x15 pan to cool, then transfer it to a platter.
Arrange
the grapefruit, orange, avocado, and onion in layers.
For
the dressing, mix the orange zest, orange juice, grapefruit juice, mustard, and
maple syrup in a small bowl.
Top
the salad with chives.
AND a blast from the past:
Osteoporosis is estimated to affect 200 million people worldwide and is a disease characterized by excessive bone loss, leading to bone fragility and an increased risk of fractures. Bone mineral density is the most robust and consistent predictor of fractures. What can we eat to boost our bone density? Increased consumption of plant foods is associated with increased bone mineral density. There is an extensive range of micronutrients and phytochemicals packed within plants that can be powerful promoters of bone health. On the other hand, animal-source eating has been associated with a higher risk of fractures, suggesting that a more animal-based diet is related to bone fragility. It's Meatless Monday and a great day to plan a meatless week to build strong bones!
We know that people who are obese have stronger bones. Why? Because they are weight-lifting more pounds all day, every day. If you walked around with a 50-pound backpack every day, your bones would grow stronger, too. That is how you build strong bones: through weight-bearing exercise. Vegetarians, and especially vegans, have such low rates of obesity that they can have lower bone density. In fact, everyone who is skinny is at risk, so all persons in a low body weight category, no matter what their diet should be monitored for osteoporosis, and everyone, all weight, should do weight-bearing exercises like walking or climbing stairs. Have a terrific Tuesday, get your bone density checked, and walk every day!
Some studies suggest coffee drinkers live longer than non-coffee drinkers - coffee may have beneficial effects on inflammation, lung function, insulin sensitivity, and depression. So how do you choose the healthiest coffee? It turns out that the more you roast, the less there is – the beneficial effects appear to be partially destroyed by roasting. Caffeine is stable, but a dark roast may wipe out 90% of the antioxidant content of the beans. The difference between a medium-light roast and a medium roast was not enough to be effective in total antioxidant status in people’s bloodstreams after drinking them—they both gave about the same boost. It is a wonderful Wednesday and a good time to boost your health on the shelf with coffee, just not dark roast 😊.
The addition of milk in recent studies was shown to block the protective effects of tea on artery function, meaning drink tea and you get a significant improvement in vascular function within hours, add milk and completely stop the good effects of tea. There is a big boost in artery function when drinking tea, but drink the same amount of tea with milk, and it is like you never drank the tea at all. They think it is the casein to blame—one of the milk proteins - binding up the tea phytonutrients. And it holds true for the beneficial compounds in coffee: drink it black and you get twice the benefit. Cannot bear to drink it black? Use soy or almond milk – it does not block those great nutrients! The same concept holds true for chocolate: eat milk chocolate, and nothing much happens to the antioxidant power of your bloodstream, but eat dark chocolate, and we get a nice spike within an hour of consumption. Live longer and live stronger by avoiding dairy and have a super healthy day!
Fix It Friday is here and we're fixing Pierce's Red Lentil Soup from the Engine 2 Cookbook - delicious! In a deep pot, you cook onions, carrots, and celery in vegetable broth. In a small bowl, combine garlic, turmeric, ground coriander and cumin, chili powder. Then add the spice mixture to the pot, stir it well, and add red lentils and a bay leaf. Reduce the heat and when the lentils are done, remove the bay leaf. It is a great soup to freeze for later! Have a fabulous fix, it is Friday, everyone!
Final Thoughts
Making
conscious choices about your diet can have a significant impact on your health
and well-being. By reducing saturated fats, transitioning to plant-based
alternatives, understanding nutrition labels, and trying out delicious and
nutritious recipes, you can embark on a journey to a healthier, happier you.
Start your journey today and make choices that promote longevity and strength.
Have a fantastic and
healthy day!
