A stronger Heart, Raise your glass to these Beneficial Beverages.

Stronger Heart, Beneficial Beverages.

 

TOMATO JUICE.  Image result for small tomato juice 150x150

 

Packed with the antioxidant lycopene and vitamins C, E and K, tomatoes decrease bad cholesterol and lower blood pressure-two crucial factors for enhancing stronger heart health.

Just be sure to buy a bottle of juice that contains 140 mg of sodium or less per serving, advises Bonnie Taub- Dix, RDN, author of Reading It Before You Eat It.

Too much salt can cause your body to retain water and possibly raise blood pressure.

 

Coffee.  Image result for small cup of coffee 150x150 hd

Regularly consuming a cup of joe reduces the risk of having calcium in your coronary arteries, a sign of vessels hardening and narrowing, which can cause heart attacks.

Coffee’s antioxidants and its ability to improve insulin sensitivity possibly provide the payoff. No need to say “when,” according. to research.

Those who drink three to five cups a day get the biggest benefits. If your intake is modest, don’t pour another, says Taub-Dix. You’ll still get some advantages from one cup.

GREEN SMOOTHIES.  Image result for small cup of green smoothie 150x150 hd

First of all, A diet packed with produce helps your heart by controlling cholesterol and improving blood flow.

Smoothies are a convenient, on-the-go way to consume more fruits and, vegetables, especially greens.

Taub- Dix’s favorite combo includes a handful of spinach or kale, a half-cup of skim milk or Greek yogurt and one banana.

Beer.  Image result for small cup of beer 150x150 hd

Most Noteworthy, Red wine isn’t the only alcoholic beverage that has cardio cred-beer does too.

Downing a cold one improves blood flow and artery function, research has found. (The study was done on men, but the findings likely apply to women as well.)

A light choice will also save you some calories. But keep in mind that there’s a tipping point: If you drink more than seven servings of booze a week, the results go from heart helping to harm.

 

MATCHA GREEN TEA. Image result for small cup of matcha tea 150x150 hd

Ground from leaves, this powdery green tea is a potent potable.

It boasts more than double the amount of catechins (which are powerful antioxidants) contained in standard green tea.

Several studies have shown that these catechins lower the odds of developing cardiovascular disease.

Start with about half a teaspoon in 2 ounces of hot water, whisk until frothy and then add more water to taste.

To cut down on some of the grassy flavors, Taub Dix suggests pouring Matcha into a pitcher containing ice and potassium-rich fruits like apples or pears, which also help to regulate heart rhythm.

 

POMEGRANATE JUICE.  

Research has shown that drinking this beverage may help control hypertension by making blood How more freely to your ticker.

It also fights the harmful effects of free” radicals and can lower bad cholesterol “Pomegranates are believed to be protective because of their blend of antioxidants and polyphenols,” says Taub-Dix.

Just look for brands with no added sugar, she suggests” Try a splash, in your sparkling water with a squeeze of lime.

Bonnie Taub Dix, RDN, of Raise your glass to a stronger Heart with these Beneficial Beverages.

Image result for glass of fresh juices hd

RISK RAISERS.

Furthermore, While some drinks strengthen the body’s most important muscle, these three weaken it.

SODA.

High-fructose corn syrup often a sweetener in soft drinks ups risk factors for heart disease, including

increased levels of LDL cholesterol, triglycerides, and uric acid. Drinking just one can of soda a day for two weeks is enough to bring on negative effects.

ENERGY DRINKS.

Due to these fizzy liquids’ high content of caffeine and other stimulants, consuming just one bottle has been shown to raise resting blood pressure, which increases the odds of experiencing cardiovascular problems. The spike is highest for those who don’t usually gulp energizing liquids.

 

Sugary Juices

Drinks containing “fruit” aren’t always good for you, particularly those with added sugar. Your body rapidly absorbs the sweet stuff, causing blood glucose to rise quickly.

Regular consumption can lead to insulin resistance, inflammation and weight gain all of which can hurt your heart.

Finally, “What you put in your glass can dictate what your heart looks like today and the future.” 

Bonnie Taub Dix, RDN, founder of BetterThanDieting.com and author of Reading It Before You Eat It.

 

 

 

7 Ways to Muscle-Up Your Diet.

 

 

 

 

Eat for more muscle, and better overall health.

 

If you’re serious about changing your body, you’re probably already eating well, getting plenty of protein for muscle growth and laying off the sugary carbs to preserve your muscle/abs.

Just the same, we bet you could do even better. If your eating habits aren’t quite up to speed, I’m here to get you started.

These seven easy nutritional upgrades will build muscle, trim fat, and help to keep your body in peak condition.

 

 

You’re eating: Fat-Free Flavored Yogurt.

 

(Muscle move: Fat-free Greek Yogurt)

When companies remove the fat from yogurt, they usually add sugar to make up for the loss of flavor.

Greek yogurt is naturally much creamier than plain yogurt, so you can’t really tell it’s fat-free, and it has more than twice the protein and only half the carbs.

For more flavor, add your own fruit such as berries or banana.

 

 

Eating: Chunk White Tuna.

 

(Muscle move: Canned Salmon)

Chunk white tuna, though a great source of protein, contains almost three times more

mercury than other types of tuna and has low levels of healthy omega-3 fatty acids.

Canned salmon offers virtually the same amount of protein, but it’s more flavorful, with much less mercury and lots more omega-3s.

For quick salmon burgers, mix one can of salmon with one whole egg, one chopped scallion, two crushed whole-wheat crackers, and a splash of low-sodium soy sauce.

Shape into patties and cook in a nonstick skillet for five minutes on each side over medium heat.

 

 

You’re Drinking: Skim Milk.

 

(Muscle move: Calorie Countdown)

Milk has vitamins, minerals, and some of the best protein on the planet, but the sugar in it can inflate your waistline.

Calorie Countdown is just like regular milk, but with some of the sugar removed.

The chocolate version has 90% less sugar than regular chocolate milk (for a list of retailers and additional info on Calorie Countdown’s availability nationwide, check out hphood.com).

 

 

Eating: Whole-Wheat Pasta.

 

(Muscle move: Spaghetti Squash)

Even though whole-wheat pasta contains more fiber than the conventional kind, a serving can still pack as many as 40 grams of carbs.

Spaghetti squash, once cooked, can be shredded to replicate spaghetti. The result is a tasty bowl of “pasta” without a lot of fattening carbs (about 10 per serving).

Spaghetti squash is also a great way to sneak another couple servings of veggies into your diet. Preparation: Cut it in half lengthwise and scoop out the seeds.

Microwave both halves for seven minutes, flip them over, and microwave for another seven minutes. When they are done the cooking, rake a fork down the inside of the meat of the squash. Strands of “spaghetti” will magically appear.

 

 

 

Image result for whole wheat pasta meal

 

 

 

Drinking A Shake with a Mixture of Protein and Carbs.

 

(Muscle move: A Carb/Protein shake plus a dose of BCAAS)

A carb- and protein-rich shake will jump-start your recovery after a weight workout, but by adding a shot of branched-chain amino acid powder to the mix, you can further boost your muscle growth.

BCAAs like leucine help stimulate the production of insulin the body’s most muscle-building hormone-and trigger the genes responsible for muscle growth.

Add five to 10 grams of powder to your shake (or if you buy them in capsule form, simply unscrew the cap and pour them in).

 

 

You’re Drinking A Cup of Coffee.

 

(Muscle move: Green Tea)

Aside from improving overall health and fighting cancer, green tea has been shown to help reduce stomach fat by increasing fat oxidation directly in your abdomen.

Shoot for at least three cups a day. If you can’t do that, grab a green tea extract supplement.

 

 

Having A Slice of Skinless Chicken Breast.

 

(Muscle move: Lean Beef)

If you’re having trouble gaining muscle weight, you may want to switch to lean beef. Red meat has plenty of protein, but also creatine, and more vitamins, minerals, and calories than. chicken. It could be the change you need to get your muscles growing again.

 

 

DIET TIPS:

Don’t be fool by these misconceptions.

  • Eat ground turkey instead of ground beef. The perception is that turkey is leaner than beef, but this isn’t always true.

Ground turkey is a better option if you can find 99% lean ground turkey. Otherwise, you’re better off going with extra-lean ground beef. Either way, always go for a package with 3% fat or less.

  • Eat steel-cut oats instead of rolled oats. This Strong recommendation is often made because steel-cut oats are thought to digest more slowly.

Yet research shows that both kinds of oats have the same effect on blood sugar. Steel-cut oats take 30 minutes to cook and rolled oats only five or less, so base your decision on the time you have.