Reap health benefits using the power of the plate

health benefitsYour plate can be a powerful weapon! No, we’re not talking about using it as a projectile object for self-defense. Instead you can wield your plate to prevent disease, help with recovery, manage stress, boost your memory and even slow down aging, plus so much more! Focus on adding foods that provide the benefits specific to your needs and you will likely reap additional health benefits. Continue reading

The Mediterranean diet: the gold standard for heart-healthy eating

May is National Mediterranean Diet Month

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Extra virgin olive oil in the diet has been shown to reduce cardiovascular disease

Are you looking for the most “heart-healthy” meal plan?

For years, the recommended diet to prevent heart disease was a low-fat diet. Then, as research began to reveal the negative effects of sugar and refined carbohydrates — often included in low-fat meals — many people turned to a low-carb diet. But low-carb does not necessarily mean “healthy.”

Now, more and more evidence points to a traditional Mediterranean meal plan as one of the healthiest eating patterns. A study, published in the New England Journal of Medicine (2/25/2013), shows that a Mediterranean diet can reduce the risk of heart attacks, strokes and deaths from heart disease by 30 percent in people at high risk for heart disease.

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Prevention is the best “cure” for cancer: 8 things you can do to prevent cancer

cancer preventionPrevention really is the best cure for any disease. This holds true for the dreaded “C” word as well. The number one best way to prevent cancer is simple: Achieve and maintain a healthy weight. Why? Because up to one third of all cancers have a positive relationship with being overweight and obesity.

Narrowing cancer prevention down to this one goal sounds simple, but actually achieving a healthy weight can be more difficult. It is doable, if you commit to little changes at a time. Just try the following: Continue reading

You can have your Thanksgiving feast and eat it, too

Thanksgiving feastThanksgiving brings to mind tables covered with rich foods, desserts and good company. It may also bring worry about derailing your healthy eating plan but you can have your Thanksgiving feast and eat it too – without guilt – if you follow five basic principles.

It’s a holi-DAY not a holi-SEASON!

  1. Start thinking of the holiday as a day, not a season.

No one can be perfect 100% of the time, so try to eat a healthy diet 90% of the time and Continue reading

Eight ways to take care of yourself and your cancer

take care of yourselfNutrition plays a pivotal role during treatment and recovery of cancer but maintaining a healthy diet can be a challenge. Here are eight ways to take care of yourself and your cancer.

1. Try to have small, frequent and easy-to-eat meals and snacks throughout the day such as yogurt with fruit or banana with nuts/nut butter.

2. If meats are difficult to eat or don’t taste good, try chopped or ground meats mixed with a sauce in a casserole, stew or pot pie. Continue reading

Six heart-healthy seeds

Boost your heart health with these nutrition-packed seeds

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Seeds provide a variety of nutrients that are good for your heart.

Seeds are packed with nutrients. In their most natural form, seeds are tiny embryonic plants inside of a shell. Besides a little sun, water and TLC, seeds contain all of the nutrients they need to grow. The outer layer is packed with minerals, vitamins, and plant-based chemical compounds known as phytochemicals, while the endosperm is filled with high-quality protein, complex carbohydrates and heart-healthy fats. This makes them a wonderful addition to our well-balanced diet! So the question is, which heart-healthy seeds should you choose?

Variety is key. All seeds provide protein and fiber, but each type of seed has something special it brings to the table. Consider incorporating some of these seeds into your diet: Continue reading