Fitness4Her

Women's Fitness

Good-For-You Foods That Reduce Harmful Inflammation

By

An anti-inflammatory diet is ideal for overall good health. That’s because it can reduce the risk of heart disease, keep existing cardiac problems in check, reduce blood pressure, improve cholesterol and soothe tender and stiff arthritic joints.

Chronic or out-of-control inflammation in the body leads to ill health. Especially in people with pre-existing illnesses, like diabetes, cardiovascular disease, certain cancers and Alzheimer’s disease may be triggered by inflammation. Inflammation has often been referred to as a silent culprit of many ailments. You may not have any symptoms until the illness surfaces.

Most American women’s diets include far too many foods rich in omega-6 fatty acids. These are found in processed and fast foods. The average woman eats far too few foods that are rich in omega-3 fatty acids, such as those found in cold-water fish or supplements. When you have an imbalance of these fatty acids, inflammation can move in and take over, leading to some of the serious ailments mentioned above.

• Eat plenty of fruits and veggies. Especially those containing phytochemicals, super antioxidants found in many plant foods that are believed to help reduce inflammation. A great example is a tomato, paired with olive oil to help the body process it quicker. Yum!

• Eat foods low in saturated fat and reduce or eliminate trans fats from your diet.

• Choose good sources of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.

• Lower the amount of refined carbohydrates that you eat such as pasta and white rice. It’s okay to eat it sometime, but not as a regular staple to your diet.

• Eat plenty of whole grains such as brown rice, bulgur wheat, quinoa or orzo.

• Eat protein at every meal but choose those foods that are lower in saturated fat, chicken, fish, some pork and even beef are great sources of protein. If you are watching your weight, be mindful of your portion size.

• Avoid refined foods and processed foods. Those foods found in a box usually contain a high amount of preservatives and sodium. Choose fresh or frozen foods whenever possible.

• Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.

Cooking Healthy and the Sneaky Chef

By

When you have finicky eaters who refuse to eat foods that are good for them, it’s time to call on the Sneaky Chef. That’s the nickname a friend of mine called me one day after I had explained the art of substituting healthy ingredients in my family’s favorite meals. It’s not so much being sneaky, as it is being a savvy cook. It’s about making foods taste great without the extra calories and then adding ingredients that are actually good for you.

If you have ever eaten a cake made with applesauce rather than cooking oil, you will probably agree that there is little difference in the taste or texture. The cake is just as moist but without the higher calories of the oil. I use applesauce in many of my recipes.

I have substituted tofu for meat in many recipes and used ground turkey in place of ground meat. Cottage cheese is a wonderful substitute for ricotta cheese, and can be used in lasagna and other tomato sauce dishes. I like some low-fat cheeses, but others don’t have much taste. I never compromise the flavor of the dish by cutting too much fat or calories from a recipe.

Another way to sneak healthy foods on your family and yourself is to make a big salad. Add ingredients that you don’t normally try, but do it gradually. One new vegetable or fruit at a time will allow everyone’s taste buds and digestive system to adjust. Make your own salad dressing to control the amount of sodium and sugar that you are adding to your meals. You can make it ahead of time and store vinaigrettes on the table and cream based dressings in the refrigerator until you are ready to use.

As often as possible, substitute olive oil for butter and vegetable oil. Olive oil has so many health benefits; it’s good for your digestive system, your cardiovascular system, and your immune system. Eating foods with olive oil will give you radiant skin, lustrous hair and beautiful nails. It’s delicious on meats, vegetables and bread.

If you dare to be sneaky and substitute healthy ingredients in your family’s meals, you won’t regret the benefits of healthier eating. Keep them eating this way and they will continue to make healthy choices for the rest of their lives. A happy family is a healthy family; some foods your family members will like but others they may not, the important thing is that you all try new foods together as a family—that’s really what it is all about.

The Healthy Benefits of Tea – Nature’s Beneficial Brew

By

If you want a drink that will keep you healthy, make you feel younger and possibly live longer, put down that coffee cup and try a hot cup of tea, instead. Although, it contains caffeine, tea is especially beneficial to your heart and overall health.

Tea contains flavonoids, antioxidants that help to neutralize free radicals, which can cause cancer. Recent studies have found that people who regularly consume Black Tea have a reduced risk of heart disease and stroke.

Virtually calorie free, tea is a refreshing beverage that contains no sodium, fat, carbonation or sugar. It also helps to maintain proper fluid balance. But drinking tea is not the only way to benefit from this natural beverage. Tea can be used in a variety of dishes from salad dressing to cake batters.

Tea aids in digestion and can help you to lose weight. By far, lower in calories than sugar-laden soft drinks, tea works on the body like a natural laxative. A great ally for losing weight, tea can boost exercise endurance. It also magically shrinks your waistline.

From the first sip to the last, a good cup of tea comforts a weary soul like a familiar friend. Warm and comforting, a cup of hot tea can make the stress melt away. There are even teas that will calm you and help you fall asleep, like chamomile tea.

Although tea has been around for thousands of years, it has found a new group of followers for its mystical brew. Tea bars and stores devoted to selling teas have sprung up everywhere. They encourage tastings and promote different brands and tea and food parings. There are so many different flavors that it’s easy to fall in love with at least one of them.

Loose-leaf tea comes in a variety of types in Black, White, Green or Oolong tea. Each has a different flavor and different health benefits. Loose-leaf tea is a higher quality tea with a much better taste than bag teas.

Iced tea is also beneficial to your health. Choose unsweetened tea to keep it virtually calorie-free. A cold glass of tea is a welcome refreshment on a hot summer day. It goes well with sandwiches, snacks or a full course meal. Totally versatile, hot or cold, tea is the favorite beverage that Americans choose to quench their thirst.

How To Cook Without Butter

By

If you are watching your cholesterol intake, looking for ways to cut down on saturated fats or just searching for new ways to cook old foods, try cooking without the addition of butter. It’s not that I am an enemy of butter; it’s just that I can find so many ways to cook without it that it’s really a non-issue with me. Living in the South, most of my friends and neighbors look at me as if I am crazy. I have not overlooked the fact that butter is a flavor carrier; I too look for foods that amplify the flavors of the meats and vegetables that I prepare. Seasonings, fruit juices and zests as well as vinegar and oil all play a part in the meals that I make on a regular basis.

When cooking with oil, I usually choose extra virgin olive oil. The astounding benefits of olive oil never cease to amaze me. A true favorite of mine, olive oil complements the taste of many foods that I prepare regularly for my family. It’s easily digestible and provides the healthy fat that your body needs. Olive oil is a flavor carrier that locks in the moisture of chicken breasts and other lean cuts of meat. Brush it on grilled vegetables for a taste sensation you won’t feel guilty about. To me it has a lighter taste than butter and the fact that it contains half the saturated fat content as butter, olive oil is the healthier choice when you are watching your fat and cholesterol consumption.

Long acknowledged for being a heart healthy fat, recent studies show an increase in the protein osteocalcin, a marker for bone growth in people who regularly ate a Mediterranean diet and virgin olive oil. You can also increase your osteocalcin levels by munching on olives. Add a few to your salad or toss some into your food processor combined with some capers and anchovies for a tasty tepenade that you can add to sandwiches or pasta for a boost of flavor.

Other ways to cook without butter include cooking with orange juice, lemon wedges, pineapple slices, a variety of peppers, applesauce, garlic and nuts. All of which can be combined and complemented with a small amount of olive oil to lock in the flavors of your food and even have enough left over to make a sauce that will rival most of the finer restaurants in town.

If you want to make the switch, or just interested in adding olive oil to more of your recipes, keep a bottle close to your stove and grab it instead of heading to the refrigerator for the butter. I keep a bottle in the cabinet next to my stove because I reach for it repeatedly. Whether you choose virgin or extra virgin olive oil is up to you. These types are considered more beneficial than the light tasting variety, but be open to the different flavors and decide for yourself.

Fat – The Good, The Bad and The Ugly

By

The very word fat carries its own stigma, making many of us cringe at the thought of being considered fat or even indulging in fattening foods. But as we all know, fat is an essential part of any diet and not all fat is created equal. There are good fats, such as those derived from plants or fruit, like olive oil. Parmesan cheese, a highly digestible fat, provides many valuable nutrients such as protein, not to mention its wonderful taste and versatility. But there are the bad fats, too. Those heart-clogging fats used for frying foods not only add calories but also are responsible for the health risks that come from ingesting saturated or trans fats.

Calories are increased when food is fried, especially when deep-fried. Chicken, though lean and relatively low in calories when grilled or baked, can become a calorie power house when fried. That’s because the meat soaks up the oil and amplifies the calorie content. Fried foods, especially those that are battered and fried should be avoided when you are dieting to lose weight.

Decades of research and study after study have proven that people in countries that consume low fat plant based diets have lower chances of heart disease, stroke and obesity than those countries that eat high fat diets, with the fat coming mostly from animal products.

Consuming too much saturated fat and other calories can have an unappealing effect on your appearance, also. Fat, especially the fat that tends to hang around your mid-section can be an indicator for poor health, too. Those with type 2 diabetes have the tendency to carry extra weight in their stomach area and studies have found that reducing this extra fat may help prevent or prolong the onset of the disease.

Fat, however, is an essential component in any diet. It is vital in building tissue and cells. It helps us to absorb many vitamins and nutrients. Omega-3 fatty acids are a type of healthy fat that our bodies need. We can’t produce these fats on our own, so we must consume them. Foods like salmon and avocado are both good sources for healthy fats that contain Omega-3s.

The important thing to remember is to choose a diet with a variety of fresh, healthy foods. Avoid pre-packaged and processed foods and those high in saturated fats. Eat lean meats as often as possible, include 5 to 7 servings of vegetables and fruits throughout the day. Abstain from sugar and soft drinks and avoid alcohol. In no time at all, everything about the way you think about food will change. The more healthy foods you eat, the more you will crave a diet of healthy foods. You will soon find that you no longer have to worry if you are eating good, bad or ugly fats, because the foods you will want to eat will only be those considered on the “good list.”