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Healthy Eating

Fast Ed shares some heart-healthy recipes ahead of the Heart Foundation’s Give with Heart Day

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Give with Heart Day is the Heart Foundation’s annual 24-hour fundraising challenge that brings together supporters across Australia to raise funds for heart disease research.

This year Give with Heart Day will take place on Wednesday, September 15, 2021 and your donation will be doubled by the most important supporters of the Heart Foundation.

This year, the Heart Foundation is focusing on families affected by heart disease.

More Australians die from heart disease than from any other cause and tear families apart. Life-saving research funded by the Heart Foundation gives many Australians a second chance in life and keeps families together.

The money raised will help fund life-saving research and keep more families together.

The Heart Foundation helps prevent heart disease through:

  • Promote effective research, including research into rare and lesser-known diseases
  • Develop evidence-based guidelines for health professionals
  • Helping people with heart disease
  • Helping Australians lead healthy lifestyles
  • Advocate for government and industry on heart health initiatives

SUMMARY OF HEART DISEASES

  • 50 Australians lose their lives to heart disease every day
  • Heart disease is the leading cause of death in Australia
  • Heart disease is a group of conditions that include coronary heart disease, arrhythmias, heart failure, and valve disease
  • Heart disease is a leading cause of health problems and death in Australia, but it is often preventable
  • Many types of heart disease can be prevented or treated with a healthy lifestyle, medication, and / or surgery
  • To help reduce your risk of heart disease, the Heart Foundation came up with five simple tips to help protect your heart. They are a combination of tips, risk factors and supportive tools dedicated to improving the heart health of all Australians:
  1. Eat a heart healthy diet
  2. Spend more time being active
  3. Be smoke free
  4. Understand and control your cholesterol levels
  5. Understand and control your blood pressure

To donate to the Heart Foundation, visit givewithheartday.com.au to donate online or call 13 11 12.

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Ahead of Chef Give with Heart Day, Fast Ed shares a variety of recipes that contain important messages about eating for a healthy heart.

SUMMARY OF HEART HEALTHY DIET

  • Poor diet is one of the main risk factors for heart disease
  • Changing your diet can do wonders for your heart
  • The Heart Foundation uses its heart healthy diet principles for a healthy heart
  • Tips for a heart-healthy diet:

BANANA LEAF STEAMED BARRAMUNDI WITH GINGER AND KIMCHI

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 4

Difficulty: ★★ ☆☆☆

4 x 170g barramundi fillets

1 tbsp kimchi

6cm piece of ginger, cut into fine sticks

2 kaffir lime leaves, very finely chopped

2 x 180 g ready-to-use soba noodles

1 mango, sliced

4 green shallots, very finely chopped

1 tbsp sesame seeds, toasted

2 teaspoons sesame oil

Juice of 1 lime

1 long red chilli pepper, very finely diced

Roasted coconut and lime wedges for serving

1 spoon Place the kimchi on the fish pieces, then top with ginger and lime leaves. Wrap in banana leaf squares and secure with string, then steam over a saucepan of barely boiling water for 10 minutes until they are just firm.

2 throw Put the pasta, mango, shallots, sesame seeds, oil, lime juice and chilli in a bowl. Unpack the parcel and serve with soba salad, coconut and lime wedges.

RASPBERRY CINNAMON RICOTTA CHEESECAKE

Preparation time: 15 minutes

Cooking time: 45 minutes

Servings: 4

Difficulty: ★★ ☆☆☆

1 cup of fresh Medjool dates, pitted

½ cup of oatmeal

½ cup of Brazil nuts, roasted

600g fresh low-fat ricotta

3 eggs

2 egg yolks

¼ cup coconut sugar

1 tbsp stevia

2 teaspoons vanilla paste

1 teaspoon ground cinnamon

3 cups of raspberries

1 preheating Bake to 170 ° C. Mix the dates, oat flakes and nuts in a food processor and puree to a smooth mass. Press on the bottom of a 22 cm cake tin lined with baking paper and refrigerate until it is firm.

2 Combine Put the ricotta, eggs, egg yolks, coconut sugar, stevia, vanilla and cinnamon in a food processor and puree until smooth. Pour over the bottom, then bake for 45 minutes until set. Chill firm to the bite, then decorate with raspberries.

Whole grain hotcakes with maple and walnut apples, vanilla cottage cheese

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 4

Difficulty: ★★ ☆☆☆

2 cups of self-raising wholemeal flour

1 cup of milk

3 eggs

¼ cup of honey

¼ cup of vegetable oil

4 green apples, peeled and diced

¾ cup of maple syrup

½ cup walnuts, roasted and chopped

1 cup of low-fat cottage cheese

1 teaspoon vanilla paste

1 Combine Put the flour, milk, eggs, honey and oil in a bowl and stir. Cook in ¼ cup quantities in a non-stick pan over moderate heat for 2 minutes on each side until golden brown and firm.

2 In the meantimewho have favourited Cook the apples and ½ cup maple syrup in a small saucepan over moderate heat for 5 minutes, until just tender. Mix in the walnuts. Mix the quark, vanilla and remaining maple syrup together.

3 serving a stack of hotcakes with apples and cottage cheese.

MEAT CURRY

Preparation time: 15 minutes

Cooking time: 3½ hours

Servings: 4

Difficulty: ★★ ☆☆☆

1kg gravy beef, diced

2 tbsp extra virgin olive oil

2 brown onions, sliced

8cm piece of ginger, grated

6cm piece of turmeric, grated

8 cloves of garlic, chopped

4 long red chillies, pitted and finely chopped

Seeds of 8 cardamom pods

2 teaspoons of star anise ground

1 teaspoon ground cinnamon

1L beef stock

400ml light coconut cream

1 tbsp fish sauce

Brown rice, coriander, Thai basil, mint and cashew nuts for serving

1 fry Brown the beef in portions in the oil in a large, heavy-bottomed pan over high heat. Set aside, then add onion, ginger, turmeric, garlic, chillies, and spices. Cook until fragrant, then add the stock, coconut cream and fish stock. Cook gently for 3 hours, then serve with brown rice, herbs and cashew nuts.

CHICKEN KEBABS WITH SUPERSLAW

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 4

Difficulty: ★★ ☆☆☆

700g chicken breast fillet, diced

6 cloves of garlic, chopped

½ bunch of sage leaves, finely chopped

finely grated zest and juice of 2 lemons

1 tbsp mustard seed oil

4 cups of kale, finely chopped

2 carrots, chopped

2 red onions, very finely chopped

2 yellow peppers, very finely chopped

2 Lebanese cucumbers, cut into fine sticks

2 tbsp dried blueberries

1 tbsp goji berries

2 tbsp smoked almonds, chopped

1 tbsp extra virgin avocado oil

1 litter Put the chicken, garlic, sage, zest and mustard oil in a bowl and stick on skewers. Cook on a moderate barbecue grill until they just feel firm.

2 In the meantime, Kale, carrots, on ions, paprika and cucumber on plates and top with berries and almonds. Drizzle with avocado oil and lemon juice and top with the kebabs.

This content is a paid partnership between the Heart Foundation and The Morning Show

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Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania

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Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

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Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day

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Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

We are giving away a clean, environmentally friendly hand soap package from Cleancult

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Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.

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Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

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Healthy Eating

1 in 5 Parents Too Busy to Cook During Pandemic: Fast, Healthy Options

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Share on PinterestA new study found that many parents say their children were more likely to eat fast food during the COVID-19 pandemic. However, health experts say there are alternatives to eating that are quick, easy, and nutritious. mixetto / Getty Images

  • According to a new survey, one in five parents said they were feeding their children more fast food than before the pandemic.
  • Parents of overweight children reported eating out at least twice a week.
  • The reasons given were being too busy or too stressed.
  • However, experts say that having a healthy meal at home doesn’t have to be complicated or time-consuming.
  • They suggest that working on healthy behaviors rather than dieting is the best approach for children.

During the COVID-19 pandemic, many families found options for healthier diets and more physical activity.

For others, however, it meant more stress and less exercise as the home shifted to school and work.

This has also made it difficult for parents to find the time or energy to prepare always nutritious meals at home.

According to the University of Michigan Health’s CS Mott Children’s Hospital national child health survey, roughly one in five parents said their children had started eating fast food more often than before the pandemic.

The survey, which included responses from 2,019 parents of children aged 3 to 18, found that roughly one in six parents said their child eats fast food at least twice a week.

Parents who reported their children were overweight also reported their children ate fast food twice a week, compared to parents who reported their child was a healthy weight for their age and height.

When asked why they couldn’t prepare meals at home, around 40 percent of parents said they were just too busy.

About a fifth of parents said they felt too stressed.

These barriers to eating healthy have been most commonly reported by families with overweight children.

However, nutritionists say putting together a healthy meal at home doesn’t have to be difficult or time-consuming. It doesn’t necessarily have to be cooked once.

Dr. Mary-Jon Ludy, Chair of the Department of Public Health and Associated Health at Bowling Green State University’s College of Health and Human Services and Associate Professor of Food and Nutrition, suggests using the Dietary Guidelines for Americans as a starting point for planning your meals.

“In summary, half of our plates should be filled with fruits and vegetables, half of our grains should be whole, proteins should be lean, dairy products should be low in fat, and variety is encouraged,” said Ludy.

Some of the simple meal suggestions Ludy offered included:

  • For breakfast, low-fat natural yogurt with fresh or frozen fruits, chopped nuts and whole grain muesli.
  • For lunch, a nut butter sandwich on wholemeal bread filled with sliced ​​apples or bananas, with baby carrots or cucumber as a side dish and a low-fat milk to drink.
  • For dinner, whole grain tortillas with black beans or shredded chicken, brown rice, avocado puree, diced tomatoes, shredded lettuce, and grated cheese.
  • As a snack between meals, hummus with sliced ​​peppers or whole grain crackers.

“These are great options,” said Ludy, “because they require minimal prep time, healthy carbohydrates and lean proteins are balanced, have a variety of fillings / additives, and are simple enough to involve children in prep.”

Therese S. Waterhous, PhD, RDN, CEDRD-S, an in-house eating disorders expert in Corvallis, Oregon, said the best way to lose weight, especially in children, is to take a nutrition-free approach. Diets don’t work, she explained, and most people put back any weight they lose.

“Instead of dieting, it’s good to choose healthy behaviors and work on them,” she said.

She said food shouldn’t be taboo when eating, but rather focus on optimizing health so that children can grow and reach their potential.

She suggested that making young children or teenagers feel bad about their bodies was “critical”. This leads to stress and, in some cases, eating disorders.

“Weight stigma is very harmful to children and is prevalent in our society,” said Waterhous. “Instead of focusing on weight, it is best to focus on these health behaviors.”

Instead of demonizing certain foods, focus on getting enough fuel, enough protein, enough vitamins and minerals, she said.

In particular, she said, most young people are not getting enough products that provide essential nutrients and fiber. She suggests adding two to three servings of vegetables or fruit to each meal. One serving is about 1/2 cup or a medium-sized piece of fruit, she added.

However, even with the best of intentions, there can be times when a quick meal at a restaurant is the option that best fits your busy schedule.

Ludy offers the following tips to help you make the best choices when eating out:

  • Add vegetables whenever you can. For example, ask for lettuce and tomatoes on sandwiches, peppers and onions on burritos, or mushrooms and olives on pizza.
  • Choose beverages like water, 100 percent fruit juice, or simple low-fat milk instead of sodas or sweet tea.
  • Opt for side dishes like apple slices or carrot sticks instead of french fries or fries.
  • Order small or child-sized portions.
  • Try to make fast food only occasionally.
  • Model healthy eating for your children by making healthy choices for yourself.

Waterhou also suggests that you can get a sandwich or fried chicken from the grocery store as a base for your meal. Then add simple options like a fruit salad, a mixed salad, or vegetables at home to complete your meal.

To add some starch to your chicken, you could have rice, mashed potatoes, or a slice of bread, she said. You can even prepare your side dishes in advance and reheat them for dinner.

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