Healthy Eating Statistics

http://www.thehealthyeatingguide.com/healthy-eating-statistics/

Healthy Eating Statistics: General Health

• A 2012 study published in the British Medical Journal showed that getting regular exercise, eating right and avoiding bad habits like smoking could help elderly women live five years longer and elderly men live six years longer.

• According to the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-up Study, the largest, most extensive studies ever conducted on health and nutrition, the foods that contributed the most to weight gain are french fries, potato chips, sugar-sweetened drinks, red meats and processed meats, sweets and desserts, refined grains, fried foods, 100-percent fruit juice, and butter (these results were published in June 2011 in theNew England Journal of Medicine)

• The CDC has stated that 75 percent of healthcare spending goes to treating preventable chronic diseases, most of which are diet-related.

• These studies also found that increased intake of dairy products had a neutral effect on weight.

• The Nurses’ Health Study also found that weight loss was greatest among people who ate more vegetables, yogurt, and nuts

• Healthier diets could save the United States $87 billion per year.

• A 2011 AP-LifeGoesStrong.com poll found that more Baby Boomers (those born between 1946 and 1964) worry about cancer and memory loss than heart disease … even though the lifetime risk of women getting coronary heart disease is one in three compared to one in eight for getting breast cancer

• According to the American Heart Association and World Health Organization, you shouldn’t consume more than 7% of your total calories fromsaturated fat

• Top nutritionists at Harvard have concluded that trans fat could be responsible for an many as 30,000 premature coronary deaths per year

• The American Heart Association recommends limiting the amount of trans fats you eat to less than 1% of your total daily calories, which is less than 2 grams per day for a 2,000 calorie diet

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more recipes

Creamy Chicken Penne

INGREDIENTS

Servings: 4

4 slices bacon
2 chicken breasts, sliced
Salt & pepper to taste
2 teaspoons Italian seasoning
1 teaspoon paprika
2 cloves garlic, minced
2 cups spinach
4 small tomatoes, diced
1 ½ cups cream
1 cup shredded parmesan
½ teaspoon red pepper flakes
10 ounces penne, cooked al dente

 

 

PREPARATION

1. In a deep skillet, fry the bacon until crispy. Remove to a paper towel to drain, and chop.

2. In the same skillet, cook the chicken with salt, pepper, Italian seasoning, and paprika.

3. Add garlic and cook until soft.

4. Add spinach and tomatoes, and cook until spinach is wilted.

5. Add the cream and parmesan, and bring to a boil.

6. Add the penne and bacon, and stir until fully coated in sauce. Serve with fresh parsley, parmesan, and red pepper flakes if desired.

7. Enjoy!

Lemon Butter Chicken Pasta

INGREDIENTS

·                                 1 tbsp. extra-virgin olive oil

·                                 1 lb. boneless skinless chicken breasts

·                                 kosher salt

·                                 Freshly ground black pepper

·                                 12 oz. angel hair

·                                 1/4 c. butter

·                                 2 cloves garlic, minced

·                                 1/2 small red onion, finely chopped

·                                 1/3 c. freshly squeezed lemon juice (from 4 lemons)

·                                 1 lemon, thinly sliced into half moons

·                                 Zest of 1 lemon

·                                 pinch of crushed red pepper flakes

·                                 3 c. baby spinach

·                      1/4 c. Parmesan

 

 

 

DIRECTIONS

1.In a large skillet over medium heat, heat olive oil. Add chicken and season generously with salt and pepper. Cook until no longer pink, 10 minutes per side.

2.Meanwhile, bring a large pot of salted water to a boil. Cook angel hair according to package directions until al dente. Drain, reserving 1 cup pasta water, and set aside.

3.Transfer chicken to a plate and add butter to skillet. Let melt, then add garlic and red onion. Cook, stirring occasionally, until soft, then add lemon juice, zest, and slices. Stir in crushed red pepper flakes. Pour in 1/4 cup reserved water.

4.Return chicken to skillet, along with spinach. Gently toss until wilted, 1 to 2 minutes.

5.Add angel hair and toss until combined. (Add more pasta water if desired.)

6.Top with Parmesan.

Exercise: 7 benefits of regular physical activity

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintainweight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gainhealth benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Glazed Salmon With Spiced Carrots

http://www.foodnetwork.com/recipes/food-network-kitchens/glazed-salmon-with-spiced-carrots-recipe.html

Total Time:
25 min
Prep:
15 min
Cook:
10 min
Yield:4 servings
Level:Easy

Ingredients
4 tablespoons extra-virgin olive oil, plus more for the pan
1 pound carrots, thinly sliced
2 tablespoons honey or agave nectar
1 tablespoon dijon mustard
2 tablespoons fresh lime juice, plus lime wedges for serving
4 6 -ounce center-cut salmon fillets (about 1 1/2 inches thick)
Kosher salt and freshly ground pepper
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
Pinch of ground cinnamon
1/3 cup roughly chopped fresh mint
1/4 cup sliced almonds

Directions
Preheat the broiler. Lightly oil the broiler pan. Toss the carrots with 1 tablespoon olive oil in a bowl, then spread out on one side of the pan. Broil until the carrots begin to soften, 2 to 3 minutes.
Meanwhile, whisk 2 tablespoons olive oil, the honey, mustard and 1 tablespoon lime juice in a small bowl. Brush the tops and sides of the salmon with the glaze. Put the salmon, skin-side down, on the other side of the broiler pan next to the carrots and season with salt and pepper. Broil until the salmon is golden brown and just cooked through and the carrots are crisp-tender, 5 to 7 minutes.
Whisk the remaining 1 tablespoon each olive oil and lime juice, the coriander, cumin, cinnamon, mint and almonds in a bowl. Add the carrots and toss to combine; season with salt and pepper. Serve the salmon with the carrots and lime wedges.
Per serving: Calories 525; Fat 30 g (Saturated 4 g); Cholesterol 108 mg; Sodium 260 mg; Carbohydrate 21 g; Fiber 5 g; Protein 41 g

Recipe courtesy of Food Network Magazine

12 Unexpected Reasons to Drink More Water

http://greatist.com/health/reasons-to-drink-water

Fluid balance

Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.

Calorie control

Forget other diet tricks—drinking water could also help withweight loss. Numerous studies have found a connection between water consumption and losing a few pounds  . The secret reason? Water simply helps people feel full, and as a result consume fewer calories.

Muscle fuel

Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired . So for extra energy, try drinking water to push through that final set of squats.

Clearer skin

Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne . While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.

Kidney function

Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluidsto clear away what we don’t need in the body. Let's drink to that!

Productivity boost

In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.

Fatigue buster

Move over coffee—water can help fight those tired eyes too . One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp! (Not the 7-11 kind.)

Hangover help

If booze has got the best of you, help a hangover with a glass of water to hydrate the body and stop that pounding headache.

Pain prevention

A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated .

Keep things flowing

Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.

Sickness fighter

Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware—drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.

Brain boost

A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

Bottoms Up—Your Action Plan

The amount of water people need per day is up for debate, but studies suggest adults need nine to 16 cups of H2O. However this number varies depending on activity level, age, and how much water people are consuming in coffee, tea, or water-rich veggies and fruit. Here’s how to keep yourself hydrated: Begin by drinking a glass of water as soon as you wake up, and 30 minutes before eating any big meal. (This will help control appetite, too.) Get in the habit of keeping a water bottle on hand at all times. And if the taste beings to bore, spice up the taste buds with a squeeze of citrus to the glass! Before you know it, all the benefits of water will be right at your fingertips… and in your body.

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