Category: Health

We’ve known for centuries that incorporating fruits and vegetables into your daily diet has huge benefits to your body’s health. Not only are they delicious and often easy to make, but they are packed with nutrients like fiber, vitamin A and C, potassium and so much more. These vitamins are known to help prevent cancer, heart disease and many other illnesses. It is especially important to integrate these foods into your diet in order to replace unhealthier options full of empty calories and high in bad fats.

Fruit & Veggie Servings

Your first goal should be to hit the American Heart Association’s recommendation of 4 ½ cups of each per day. After you do that, strive to add more color to your plate by incorporating new fruits and vegetables. This ensures that you are getting a whole spectrum of nutritional goodness. There are five main color groups of fruits and vegetables:

Red & Pink

Beets, tomatoes, red peppers, cherries, raspberries and strawberries

Blue & Purple

Eggplant, red cabbage, blueberries, grapes and plums

Green

Asparagus, broccoli, kale, zucchini, pears, kiwi and avocados

White & Brown

Cauliflower, garlic, onions, shallots, mushrooms and bananas,

Yellow & Orange

Squash, carrots, sweet potatoes, cantaloupe, lemons, oranges, and peaches

Heart Health

According to research that Harvard Health is keeping a close eye on, consuming 10 servings of fruits and vegetables a day can decrease your risk of heart disease by 28 percent, and your risk of an early death by 31 percent. These findings were compared to five servings a day which amounts to about two and a half cups, and the risk of having a heart attack or stroke was only slightly lowered.

As mentioned before, fruits and vegetables are packed with fiber that appears to be the driving factor in lowering cholesterol, blood pressure levels and increased blood vessel functions. Because of the beneficial properties the fiber in fruits and vegetables can provide, try not to “drink” your vegetables by juicing them.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

Sources:

SNAP Education

American Heart Association

Harvard Health

 

Physical activity is an important part to living a long, healthy life because it keeps your heart healthy. Now, whether you have a healthy heart or not, it is always a good idea to do some exercises that focus on strengthening your heart. Along with the actual workout, stretching before and after is always recommended to avoid injury.

American Heart Association Recommendations

According to the American Heart Association (AHA), 150 minutes of moderate cardio activity per week is recommended for adults and currently only one in five adults are achieving this goal. For those who want a challenge, the AHA also recommends that if you don’t have 150 minutes to spare, you can exercise for 75 minutes per week, but the activity has to be intense.

Moderate Cardio Exercises

1. Fast Walking

To keep your workout at a moderate intensity, you’ll want to stay around the 2.5 miles per hour mark. This will ensure you aren’t going too easy on your heart, but you are also not putting too much stress on it.

2. Water Aerobics

One benefit of belonging to your local fitness center or YMCA is being able to use their pool all year round. Many places even offer water aerobics courses which is a great heart healthy exercise.

3. Biking

When biking, you will want to keep your pace to less than 10 miles per hour to remain at the moderate level of working out. Focusing on pace and your breathing will help condition your body, making it easier every ride.

Intense Cardio Exercises

1. Running/Hiking

Running or hiking uphill is one of the easiest ways to get your heart rate up and will push you into the intense cardio category. Being aware of your target heart rate (220 minus your age) is a great way to make sure you get the most out of your workout.

2. Jump Rope

Jumping rope is another great way to increase your heart rate and get a fun workout in. Setting a length of time and a specific amount of sets will help you hit your goal.

3. Swimming Laps

Opposite of water aerobics, swimming laps will push your heart to work much harder, pushing you into the intense cardio workout category.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

Sources:

American Heart Association

John Hopkins Medicine

Don’t be fooled by foods that may seem “healthy.” With labels that say “all natural” and “low calorie”, people are often led to believe that they are making good choices with their food. Often, these labels are misleading and could actually lead to a dramatic spike in your blood sugar, increase blood pressure, or contribute to your waistline. These five snacks are commonly misconceived to have health benefits, but in reality, provide barely any nutritional value.

Pretzels

Even though pretzels have less fat than chips, they provide little to no nutritional value. The white flour spikes your energy levels while leaving you hungry for more. Ingredients can include corn syrup, corn oil, and lots of salt. Plus, one serving of pretzels can take up a quarter of your days’ worth of sodium.

Trail Mix

Trail mix is another popular snack that many deem as “healthy.” This snack can add up to around 300+ calories per serving and is packed with added sugar and salt. Well portioned mixes with nuts, dried fruit, and no additives are a better alternative.

Protein Bars

Most protein bars are just candy bars with added protein and can be anywhere around 300-400 calories with outrageous amounts of sugar. Don’t let the packaging fool you; read the ingredients list and nutrition facts on the bar to see what you’re actually putting into your body.

Rice Cakes

This snack may trick you into thinking it’s healthy because of the low-calorie count. Like pretzels, these snacks provide little to no nutritional value. The flavored cakes add sugar, fat, and other ingredients that are doing no good for your body.

Veggie Chips

While veggie chips may seem like a more appealing option than traditional potato chips, they have just as much salt and fat. The nutritional value from the vegetable is gone through the frying or baking process. Eating actual vegetables is always the way to go!

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

Sources:

https://www.forbes.com/sites/jennifercohen/2012/07/25/14-healthy-foods-that-are-actually-bad-for-you/#5a9cab615b15

https://www.active.com/nutrition/articles/10-healthy-foods-that-are-actually-bad-for-you/slide-10

https://www.shape.com/healthy-eating/diet-tips/50-seemingly-healthy-foods-are-bad-you