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09.09.2014
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Every year around this time, many people convince themselves to think that calories don’t count.
The lovely folks over at JRINK Juicery in DC asked me to write about my top 10 healthy eating tips for the holiday season.  Feel free to share your tips in the comments below! Holiday indulgences happen, just don’t give up on all of your hard work because you had a slight detour. If you’re the type of person that gives away baked goods during the holidays, but ends up taste-testing a few too many – try something new this year. Drinking lots of water will keep you hydrated and help you avoid overeating or confusing thirst with hunger. It’s not just about healthy habits for Thanksgiving or Christmas gatherings; it’s about decisions on the other days in between that really count.
Also does it not cost you huge amounts to eat all the fresh fruit and buy all the fancy ingredients that you do? Make sure you are drinking plenty of water – that is always something that keeps me on track! Created to accompany our Eatwell - 8 Healthy Eating Tips roller-banners, this postcard is also a perfect standalone summary of Food Standards Agency advice on healthy eating.
If you consume 5 to 10 grams of fibre each day, you can reduce your total cholesterol by 3%.
Consuming omega-3 fats is associated with a reduced risk of death from coronary artery disease. Soluble fibre in your diet reduces LDL cholesterol levels beyond those achievable by a diet low in saturated and trans fats.
Diets high in whole grains and fibre are associated with improved nutrition overall and a decreased risk for cardiovascular disease. When you maintain a low-sodium diet  to perform and regulate certain functions of the body, such as blood pressure and muscle and nerve function} diet, you can keep hypertension at bay, or you can lower your blood pressure if you have elevated levels. Each fruit or vegetable you eat is associated with a 4% reduction in the risk for a coronary event. You can reduce your triglycerides, another form of fat in the body, by maintaining a diet low in sugar and alcohol.
Health Canada considers the nutritional health of Canadians to be pretty good but not great.
In 2007, 56.2% of Canadians older than 12 years of age reported inadequate consumption of fruit and vegetables, amounting to fewer than five servings per day. Ontario has been identified as one of several provinces (along with Quebec, British Columbia, and Alberta) that has the lowest reported intake of fruits and vegetables. One-fifth of Canadians consumed more than the recommended amount of calories from fat in 2004.
Eating healthily is one of the most important things you can do to prevent cardiovascular disease and improve your overall health. Saturated fats are the biggest culprits in raising LDL cholesterol levels in your blood, which indirectly increases heart disease risk. Saturated fats are found in animal products, including butter, cream, whole milk, egg yolks, lard, cheese, red meat, bacon, sausage, coconut butter, cocoa butter, fried foods, chips, and candy bars.
Unsaturated fats are often regarded as healthier than saturated fats, although, like any fat, they should be consumed in moderation. Trans fats are found in fried foods, processed and fast foods, snack foods, margarine, cakes, pies, and commercial baked goods.
The evidence suggests that saturated and trans fats affect blood cholesterol more negatively than do unsaturated fats. Replace some of your meat meals with soy or legume meat substitutes, as they are high in fibre. Omega-3 fats lower cholesterol and reduce blood pressure — and are proven to have anti-clotting and anti-inflammatory effects. Omega-3s are considered essential fatty acids because your body can’t make them on its own (except for DHA and EPA in limited quantities).
Insoluble fibre acts as roughage within the gastrointestinal tract to promote digestive health and bowel regularity. High fibre foods can decrease your overall calorie consumption because they move slowly through your digestive system and make you feel fuller longer.
Fibre should be introduced to your diet gradually to avoid the possibility of abdominal bloating and cramps.
For help with adding more fibre to your diet, click here to find out about high-fibre cereals. To learn more about reducing your dietary sodium, watch this video from the Give Your Head a Shake campaign to cut sodium (Champlain Cardiovascular Disease Prevention Network). The DASH diet, a lifelong approach to healthy eating, is a great choice for people who want to get and stay heart healthy.
Serving size is the standard amount of a particular food recommended by Canada’s Food Guide. If you want to know the nutritional value of the food you’re about to buy, read the nutrition label. Healthy eating not only protects your heart health but also promotes overall health and helps to control numerous risk factors that affect a variety of chronic conditions and diseases. Choose oils such as canola and olive and non-hydrogenated margarines instead of animal, hydrogenated, and trans fats.


Remember! Read the food label and choose foods that have less than 200 mg or 10% DV per serving. The workshops are appropriate for patients, families, and members of the public who are interested in learning about heart-healthy eating. The production of this website was made possible by a grant from the Ottawa Heart Institute Alumni Inc. Get more actionable steps for living a healthy plant-based lifestyle straight to your inbox:Signup now and receive an email once I publish new content.
The decisions you make each day about what you put into your body, how active you are, how much rest and relaxation you get and how you deal with stress impact on your health, vitality and well-being.
Reality is that when it comes to health every thing counts and convincing your mind to think otherwise doesn’t change that.
Place ingredients for baked goods or raw desserts (3-Ingredient Mulberry Cookies) in decorated mason jars to give away as gifts. Make sure there’s a healthy option at the next gathering by volunteering to make a dish for the party. You’re more likely to overeat when you’re in comfortable clothes, elastic waistbands are much more forgiving.
Being mindful of the decisions you make on a daily basis during the holidays will ultimately determine your progress. I do a lot of exercise and am very close to reaching a flat stomach (my goal) but i cannot resist sweet food.
Most people will be absolutely supportive and thrilled of your newly practiced lifestyle change.
I’m a self-taught raw foodist thriving on an abundant life full of vibrant fruits & veggies. Code 466 has a white top and subtle numbers, whereas Code 467, featured here, has a yellow top (in keeping with the Change4Life programme), and has bright, bold numbers. Omega-3s exert a protective cardiovascular effect by reducing triglycerides, inhibiting clot formation, and reducing blood pressure.
Also, more fibre in your diet can lead to a decrease in blood pressure, insulin sensitivity, and blood clots. In fact, the food choices Canadians make contribute to a range of of nutrition-related chronic diseases, not least of which is cardiovascular disease (CVD). And when you get the proper nutrients from the range of foods your body needs, you look and feel good. When used in place of saturated fats, unsaturated fats have the potential to lower your total blood cholesterol and LDL levels.
Other foods that have unsaturated fats include fish, poultry, flax seeds, soy products, and pumpkin seeds. Trans fats raise your LDL cholesterol while lowering your healthy HDL cholesterol, negatively impacting cardiovascular health. High levels of LDL cause cholesterol to build up on artery walls, leading to plaque formation.
The more HDL you have in your blood, the better protected you are against the buildup of plaque in your arteries.
When combined with water, it forms a thick gel-like substance that can bind with and remove cholesterol from the body.
Because salt can be found in a variety of products, particularly processed foods, beverages, and medications, it’s easy to get too much in your diet. They are an excellent source of vitamins, minerals, and fibre, as well as generally low in calories. When you start a weight-loss program or an eating plan to reduce or control your blood pressure, blood sugar, or cholesterol, it is important to understand how much you should eat for a given meal or snack. When seeking out heart-healthy products, look for labels that indicate low levels of saturated and total fat (3 g or less), cholesterol (20 mg or less), sodium (140 mg or less), and sugar, but higher amounts of fibre and vitamins and minerals. Would you rather feel healthy going into the New Year or unhealthy from one too many indulgences?
This gives the recipient the option to bake when they want and for you to keep temptation out of your house. Scan the entire selection before getting in line so you know exactly what your options are, this will help you filter out what you shouldn’t put on your plate.
It’s easy to lose track of what you’re putting in your mouth when you’re engaged in other things. Don’t let the holidays be an excuse to let go of your routines, stay consistent with healthy eating and exercise throughout the season.
My instagram account inspired me to create this space to share my plant-based recipes and experiences on a low-fat high carb vegan lifestyle. It's your choice! Our banners are really HUGE - about the size of a door - so they make a terrific display. Following a heart-healthy diet means eating foods that are high in vitamins, minerals, and fibre — and low in sodium and fat. A poor diet and inactivity are second only to smoking among the non-genetic factors that can lead to illness and death.
Eating right, including following a heart-healthy diet, involves a highly complex array of factors that can influence your health in a big way. The more dangerous fats can lead to cholesterol buildup in the blood and, ultimately, atherosclerosis, or hardening and narrowing of the arteries. When you consume omega-3 fatty acids according to guidelines, you can reduce total cholesterol and LDL levels, while increasing HDL levels, which can greatly improve your cardiovascular risk profile.


When you eat excess calories (especially sugar and alcohol), they are stored as triglycerides. This addition of bulk also allows you to feel fuller longer and contributes to blood sugar homeostasis, which may contribute to effective weight, blood pressure, and cholesterol management. You need salt for the functioning of your muscles and nerves, to regulate blood pressure, and to maintain the fluid in your cells, among other things. Portions people serve at home and in restaurants are typically three to four times larger than recommended.
This scale tells you what percentage of your daily value a nutrient provides, usually in terms of a single serving.
I find if you plan and prepare before the hectic Monday begins, you have smooth sailing for the week. The first time I write everything that I need at the store for the week, in no specific order. Shannon’s passion for promoting the plant based lifestyle has blossomed since her transition to going vegan, as she was able to heal her acne and develop healthy glowing skin. Being prepared with a plan on how to tackle holiday temptations will help you get through the season with no regrets! Prioritizing their day to feed on Whole Food Raw Foods will make all the difference between successful dieting and poor dieting because we all have a diet; some are just better than others.
It has been proven that even modest changes to your diet can reduce your risk of death from CVD. Your food choices represent complex nutritional decisions — shaped by the relationship between you and your environment. Too much salt can be harmful to your body, causing problems such as shortness of breath, elevated blood pressure, and water retention, all of which can lead to CVD, stroke, and kidney disease.
The focus of the DASH diet is portion control and foods that offer variety and high nutritional value.
For example, if the label shows 10% for calcium, you’re getting 10% of your daily calcium from a single serving. With hectic schedules and life just getting in the way sometimes, it’s not always easy to prioritize healthy choices.
I love to go on Pinterest Saturday or Sunday mornings to see what recipes I recently pinned that I’ve been wanting to try, and also to find some new ones that sound yummy! I usually have this list on the kitchen counter throughout the week so I can quickly jot down what I just ran out of, that way I don’t forget. I love to soak grapes or cherries or whatever I bought for that week to rid of dirt so they are ready to eat or throw in a container when you are on the go. Foods containing fat are high in calories and can make you more susceptible to weight gain. The eating plan places a premium on fruits and vegetables, while discouraging sodium and saturated fat. But because daily life is go-go-go, it’s so important to make sure you are nourishing your body with the right foods, instead of picking up take-out or fast food as an easy way out (we are all guilty of this!) You will save money and you will have sustained energy to make it through those long days if you plan it our right! I look through my fridge, cabinets and pantry as well, it’s nice to try and work with what you have on hand already. She lives to inspire, motivate, create and flourish from this abundant plant fueled life! You can interact with Shannon via Facebook HERE. Eating foods that are low in saturated and trans fat are likely to help you maintain a normal weight and improve your cardiovascular health. It is also high in whole grains, low-fat dairy products, and includes fish, poultry, and nuts. Find a couple new recipes you would love to try or keep a handy list of family favorites to go off of. As a food blogger, I need to have all my ingredients handy or else I would be at the store everyday. The DASH diet is protective of cardiovascular health, particularly as it relates to blood pressure.
Plan them in accordance with your schedule for the week and it’s one less thing you have to worry about.
I like to grocery shop on Saturday or Sunday and if I can limit my visits to once per week, I am a happy girl.
Then for the second list, I write out in order of what store I am going to first (usually there are 2) and then where that item is in that store.
If you have any berries that are about to go bad, freeze them so you don’t have to throw them out later and use them in smoothies. I don’t know, it really helps me because otherwise I will accidentally skip over something and then later, I find myself going all the way back to the other end of the store and then back to the other end and yea.. When your list is thorough, rather than unorganized, you are less likely to buy unnecessary items too If you go shopping when you are hungry – you will buy a whole lot more – I am so guilty of this! He will either be up for it or give me that look like “Please nooo…” It’s nice to have two people because it makes your shopping trip a whole lot quicker!



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