Whether you eat meat or not, protein is a vital part of our diets. Below are just a few of the foods that will help you reach your protein intake for the day.
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For years we have been cautioned about consuming cholesterol-containing foods as a way to control our blood cholesterol levels. Perhaps that is why a collective gasp was heard when the 2015 Dietary Advisory Committee Scientific Report recently proposed lifting dietary cholesterol-limiting recommendations.
The Dietary Advisory Committee is made up of health experts who are charged with researching scientific and medical literature and making recommendations that guide dietary health practices. They make suggestions that other organizations review; organizations such as the United States Department of Agriculture or the United States Department of Health and Human Services, which jointly publish the Dietary Guidelines for Americans every five years. The last published set of Dietary Guidelines was in 2010 and the 2015 Dietary Guidelines will be published later this year. The guidelines are just that, a highly referenced nutrition guide for not only nutrition professionals, but also the general public.
The current dietary guidelines advise Americans to limit dietary cholesterol to less than 300 milligrams per day. For egg lovers this poses a challenge, with the average egg taking up most of this allowance. So why the change in recommendations by the Dietary Advisory Committee? Continue Reading »
You know it is almost St. Patrick’s Day when McDonald’s starts advertising the return of its highly anticipated Shamrock Shake and stores start changing their decor to highlight different shades of green. After a long, seemingly never-ending winter, March 17 brings a rush of excitement, not only for the celebration of the patron saint of Ireland, but for the feeling that spring weather is upon us.
St. Patrick’s Day is full of tradition: parades, leprechauns, shamrocks, and corned beef and cabbage, just to name a few. But don’t use the celebration as an excuse to forget all the healthy habits we vowed to make when that ball dropped in Times Square just a few short months ago!
Give yourself a push to get your daily servings of fruits and vegetables. The latest dietary guidelines from the Center for Nutrition Policy and Promotion recommend 1 ½ -2 cups of fruit and 2 ½-3 cups of vegetables per day for the average adult. It is important to eat a variety of fruits and vegetables, which is why the guidelines also recommend at least 1-2 cups of dark green vegetables per week. Dark green vegetables include broccoli, spinach, bok choy, kale and turnips. So, fill up half of that St. Patrick’s Day plate with green fruits and vegetables!
Here are some ideas on how you can think green this St. Patrick’s Day and make some healthy swaps. Continue Reading »
When it comes to recent food trends, it is almost impossible to ignore the increased use and popularity of Salvia hispanica L.
Salvia hispani… what?
Salvia hispanica L. is popularly known as chia seeds. This mint-related plant is leaving its mark on the food industry and is ever so prevalent on the Internet. If you do a quick Google search you will find plenty of recipes using chia seeds, and you are likely see people raving about this gluten-free seed on Pinterest and other social media networks, too.
Chia seeds, which date back to the ancient Aztecs, have shot to the top of the “superfood” lists, creating a craze with consumers. Perhaps it is their versatility that is so appealing. You can use chia seeds to make beverages, desserts, crackers, breading and more.
The seed can be consumed whole or ground, and may be easily added to foods such as yogurts, smoothies, oatmeal and other cereals. A unique property of the seed is its ability to turn gelatinous or gummy when soaked, allowing it to be used as a thickening agent in recipes.
This feature comes in handy when using chia seeds as a substitute for eggs in baking. To use chia seeds instead of eggs, soak one tablespoon of ground chia seeds in three tablespoons of water for five to 10 minutes. This is usually the equivalent of one egg. In a study published in the Journal of the American Dietetic Association, it was found that 25 percent of eggs or oil in a recipe could be replaced with the chia gel without affecting the functional or sensory properties of the result. By using chia seeds instead of oil or eggs, it decreases the caloric and fat content of the final product. Continue Reading »
It’s a practice we’re all likely used to, whether it’s for a checkup or an illness-specific appointment. Your provider pulls out his or her stethoscope as he or she listens to different areas of your chest, you may also be asked to take several deep breaths. Have you ever wondered exactly what your provider is listening for?
The sounds our hearts make can warn of several different issues. Typically, your heart should be sounding out a regular, steady rhythm with a strong beat of about 60 to 100 times per minute. A heart sound is produced by the closing of your heart valve, a sound that is described as a “lub” noise as the valves between the atria and ventricles close and a “dub” noise as valves between the ventricles and large blood vessels close. If your provider hears a rapid or irregular heartbeat, a heart murmur or additional heart sounds, further testing could be needed to rule out the following potential issues.
A heart murmur is essentially a noise, not a specific disease. Murmurs are generated by the turbulent flow of blood inside or outside the heart. Heart murmurs can be innocent or abnormal. An innocent heart murmur is one that is not indicative of any underlying health problems, and may disappear over time.
Abnormal heart murmurs are often caused by valve or blood flow abnormalities. Your provider will determine whether a murmur is innocent or abnormal and a sign of a health issue by listening to your heartbeat and assessing how long the murmur lasts, when it happens, what activities prompt it, and where it is the loudest. Continue Reading »