Health Education Week: Heart Health

Health Education Week: Heart Health

In honor of Health Education Week we are bringing you some discussion on tips, reminders and education on heart health and diet! Cardiovascular disease is the leading cause of death among all adult populations in this country, and although there is a genetic element to it, it’s been demonstrated that lifestyle is far more significant!

Below we will talk about some of the most common dietary choices out there that lead to cardiovascular disease:

Trans Fats

The vast majority of us have heard one way or another that Trans Fats are bad. Consuming them tends to raise LDL (bad) cholesterol AND lower HDL (good) cholesterol – a double whammy! Honestly though, you may have to scour the grocery store to find any products that list it on the label. So why are we still talking about it?

Deep Fried Foods are one common source of trans fats for many people out there. We get it: it is tough to beat french fries! And over here in Wisconsin you may be hard-pressed to find someone who hasn’t occasionally drooled over some deep fried cheese curds.

IMPORTANT: Pay attention to the temperature suggestion on your cooking oil! Over-heating oil (generally it will start smoking when this occurs) actually turns it into Trans Fat! Many are unaware of this, and it is a large part of the reason that deep fried foods is particularly culpable.

Margarine is another common Trans Fat consumed by many people out there. It was once thought that because margarine is plant-derived and lower in saturated fat than butter that it was a preferable substitute, but research shows that the partially-hydrogenated oils that make up margarine are significantly more detrimental to your health!

Baked Goods such as donuts, cakes, cookies, pies, etc. tend to contain high volumes of Saturated and Trans Fat.

What Can I Do About It?

Craving Deep Fried Food?

Try making your own by cutting up potatoes or sweet potatoes, adding olive oil and bake away! Haven’t tried Delicata Squash yet? Here’s another chance to try! Slice in 1/3” moon shaped pieces, toss with some olive oil, salt, and pepper and roast for a French fry feel!

Too Deeply Biased Against Butter?

Moderation and a natural choice would be my go-to suggestion, BUT I know that many people have taken butter out of their diet for so long that there is no going back. Or perhaps you are intolerant of dairy or have chosen to go 100% plant based? Find a spread that does NOT contain partially-hydrogenated or hydrogenated oils, and little saturated fat.

Snack Time?

Choose a healthier option by making your own healthy “treats” at home or eating fruit to satisfy your sweet tooth! Try a simple granola bar recipe and make it your own. Click here for an EASY and KID-TESTED Grab-and-Go Granola Bar recipe.

Processed Meat

Bacon, sausage, pepperoni, salami, cold cuts and cured meats. These processed meats tend to include a lot of added salt and preservatives. In addition, the n-nitroso, formed from sodium nitrite, in processed meat are linked to various forms of cancer. (Why do they add this to processed meat? To preserve the red/pink color of the meat, to improve flavor by inhibiting fat oxidation, and prevent the growth of bacteria). Try limiting processed meats to once a week or less as well as choosing fish, poultry, or lean red meat as an alternative.

The daily recommendation for sodium intake is 2,300mg max. The average U.S. adult consumes over 4,000mg PER DAY! Added salt can be found in packaged foods including chips, crackers, breads, canned products, condiments, and almost anything you see that is packaged in the stores. Try to avoid too many processed foods (whole foods have 0 added salt for the record!) and/or try to use other flavor enhancing techniques such as using natural spices, lemon juice, herbs, and more!

If processed meats are a staple in your home? Seek out nitrate/nitrite free lunch meats, bacon, sausage etc and keep an eye the sodium levels!

Added Sugar

When you “drink your calories” with sugar sweetened drinks your brain is not able to process the sugar intake as quickly, limiting the brain’s ability to say “You’re full – please stop!”

A high-sugar diet may also stimulate the liver to dump more harmful fats into the bloodstream. This leads to over-consumption, increased risk of inflammation, elevated blood glucose levels, and increased risk of heart disease.

Choose water whenever possible or at least an unsweetened beverage. You can also add fruit, cucumber, or herbs like mint to your water to change up the flavor if you struggle with plain ol’ life-giving, magical H20

Quit Wasting Fruits and Veggies With These 7 Tricks!

It’s such a terrible feeling! You have a plan for your food. You open the fridge and WOAH! You throw it away and eat chips or some other less-healthy choice instead. But who has time to go shopping every 2 or 3 days to ensure they’re produce is always fresh??

Well here are some tricks that will keep your produce delicious (and edible!) much longer! You’re going to want to write these down…

Bananas

We all love banana’s, but they can go bad quickly. Hopefully you already know that when they go bad we can peel them and throw them in the freezer for smoothies or banana bread, but if you want to enjoy your bananas fresh wrap the stem in plastic wrap. This keeps the amount of gas they expel that causes them to ripen at a minimum which means you can enjoy a delicious banana another few days!

Celery

You tried to get ahead of the game and prep, but now your celery is limp and soft! Well no worries – stick them in a bowl of water, and they come right back to life! You can avoid this tragedy by wrapping it in tin foil before storing it in your refrigerator. This will keep your celery nice and crunchy up to a month long!

Carrots

Carrots too often will become soft and lose their crunch, but fear not! Rehydrate them in water for a little bit – overnight if necessary – and they spring back to life! Carrots and celery both can be chopped ahead of time and placed in a bowl or tupperware in water to store for 2 or 3 weeks without losing their crunch!

Mushrooms

Eating healthy is difficult enough, but it can seriously break the bank if the food you are buying is going bad before you can eat it. Mushrooms keep fresh the longest when stored in a paper bag instead of a plastic or styrofoam container!

Lettuce

Keep your veggie drawer lined with paper towel. This soaks up any extra moisture that makes many greens go limp and steals their crunch away. Also, when storing lettuce or herbs in a bag or container put a piece of paper towel in to soak up any extra moisture and they will last MUCH longer! If your lettuce has already started to look pretty sad, rip off the brown parts and give it an ice bath! As little as 30 minutes can be enough to bring it right back to life.

Berries

Nature’s candy is notorious for growing fuzz in your refrigerator – especially if you bought it on sale! Prevent growth of mold by giving your berries a vinegar bath after purchasing them! Use 1 part vinegar to 2 parts water. After you giving them a bath in this mixture you can rinse with water to get rid of any remaining vinegar taste.

Avocado

Most people know that adding salt and fresh lime juice will extend the life of guacamole, but here’s one you might not have known about: When making guacamole keep the seeds from the avocado to put in the guacamole. This helps to keep it fresh several more hours or longer! Don’t plan to eat it today? Cover your leftover guacamole or avocado with plastic wrap and you’ll be able to feast again tomorrow.

Now you know! And knowing is half the battle. Now you’ve got to go shopping and put these tricks into action before you forget! You may literally save hundreds of dollars a year – or more!

Cut Down on Harsh Chemical Use and Waste with Castile Soap

Castile soap is an olive oil based hard soap made with pure, all natural/organic, chemical-free plant based ingredients that is also biodegradable AND doesn’t expire. The most common brand you’ll find is Dr. Bronner’s castile soap made both as original and with numerous scents from various essential oils. Castile soap can make at home kitchen, bath, and body products! Use it as a dish soap with just a few drops! You can find it at most big-box stores or natural foods stores, and all of our recipes below use it in dilution which means not only are they good ways to cut down the use of chemicals in your home and waste products in the garbage can, but it will save you MONEY!

Why should I make my own cleaning products?

The EPA indicates artificial fragrances in cleaning products as an indoor irritant and pollutant. Why? A single fragrance (simply labeled “fragrance” on the ingredient list) can include as many as 600 petrochemicals! (Petrochemical = chemicals derived from petroleum. Probably not what you want to inhale, put on your skin, etc.)

DIY Pine Sol Substitute

Throw the following in a spray bottle:

– 32 oz warm water
– 1.5 tsp castile soap
– 6 drops fir needle essential oil
– 4 drops rosemary essential oil

Simple Shampoo

– 1/4 cup coconut milk
– 1/4 cup castile soap
– 20 drops essential oil of choice (optional)
*If you have really dry hair consider adding a few drops of olive oil or almond oil*

Seal in a jar, or use an old pump soap bottle. If it is a foaming dispenser add 1/4 cup distilled water.

https://wellnessmama.com/3701/homemade-shampoo/

Natural Wet Wipes

– 1 cup warm water
– 1/8 cup castile soap
– 5-10 drops of an essential oil (optional)

Combine in a glass jar with a tight-fitting lid (another canning jar opportunity!). Cut squares from a plain cotton T-Shirt and submerge in the jar with the liquid and flip the jar upside down until all is soaked. After use, wash the cloth out in the sink and return to the jar to reuse.

DIY Laundry Detergent

– 1 cup castile soap
– 3/4 cup baking soda
– 1/4 cup fine sea salt

Dissolve baking soda and sea salt in 2 cups warm water, then add all ingredients to a one-gallon container and fill with water. Use 1/4 cup per load of laundry. This makes enough for 60 loads of laundry! Talk about saving money!

Mop Water

So easy! Just add 2-3 TBSP of castile soap to your bucket of water and clean your floors naturally!

Body Wash/Hand Soap

Even easier! For body wash just slightly dilute your castile soap with a little water (2:1 ratio soap:water).

Love your foamy hand soap? Refill a foam dispenser with a 1:4 ratio of soap:water and you won’t even notice the difference!

Still using traditional products? Learn more about them at www.epa.gov/saferchoice

Want to know even more ways to use castile soap? Find more recipes here!