Heart disease is not a disease that only affects men. According to the American Heart Association (AHA), heart disease kills more than 500,000 women annually. In 2001, well over half of the people who died from heart disease were women.
Yet, “Women still think they cannot have coronary disease,” says Dr. Massimo Guisti of Cardiovascular Associates of Virginia, PC. “They are more afraid of ovarian or breast cancer, but coronary disease is the actually the leading cause of death in women.”
Heart disease often presents itself differently in women than it does in men. That includes the warning signs of a heart attack as well. In addition to the classic heart attack warning signs, such as chest discomfort, shortness of breath and pain in one or both arms, women may experience these less common signs:
* Atypical chest, stomach or abdominal pain.
* Nausea or dizziness without chest pain.
* Shortness of breath and difficulty breathing without chest pain.
* Unexplained anxiety, weakness or fatigue.
* Palpitations, cold sweat or paleness. Read more…
Looking for new, inventive ways to improve your eating habits? Warm weather can help you create better nutritional habits. From longer days to seasonal produce, the next few months are a great time to make your diet reach new heights.
Breakfast
Even though it’s typically the smallest meal of the day, breakfast is the most important one because it sets the tone for the entire day. What you eat, or do not eat, will determine how much you eat for lunch, dinner and snacks. If you skip breakfast, you become more likely to binge at lunch and load up on unneeded calories. So how can the pleasant weather help with eating breakfast?
Set up a system with Mother Nature’s virtues as the backbone. Now that the sun is out and the temperature is nice when you wake up, eat breakfast outside every morning. Pick a place – your porch, deck or favorite chair – and take 10 to 15 minutes to eat and enjoy. No need for eggs, bacon and all the fixins; cereal with skim milk, a whole-wheat bagel with low-fat cream cheese or a fruit smoothie is all you need to start the day right. Read more…
Basil: No other herb epitomizes the taste of summer like basil. Available in a number of varieties, this tender annual gives cooks attractive options to strew generously over tomato salads—try opal basil with maroon leaves, for instance. Thai basil’s anise tones enhance Thai and Vietnamese dishes. Dessert chefs will appreciate cinnamon basil and lemon basil, especially with peaches.
Cilantro: The pungent flavor and aroma of cilantro is popular in many ethnic cuisines, including Mexican and Vietnamese. The entire plant is edible: the dried seeds are sold whole or ground as coriander, the stems are as flavorful as the leaves and some Asian recipes even call for the roots. Heat can temper fresh cilantro’s flavor, so add it to a dish right before serving.
Lavender: Fresh or dried blossoms impart a delicate perfume to herb mixtures, such as herbes de Provence (for lamb, chicken and vegetables), or can infuse the milk destined for a custard or ice cream. Easy does it when using lavender—you want a subtle fragrance, not the memory of your grandmother’s attic. Dried lavender can be found in specialty and natural-foods stores. Read more…
If you’re searching for the perfect cookware, or worried about the health hazards you’ve heard about aluminum or Teflon, check out this list of pros, cons and real facts about the many types of cookware on the market.
Aluminum cookware and bakeware is made of cast or sheet aluminum.
Pros: Inexpensive, lightweight, good thermal conductivity, doesn’t rust, corrosion resistant.
Cons: Can be reactive, especially with acidic foods, changing the taste of the food.
Fact: Claims have been made linking aluminum to Alzheimer’s disease and other health problems, but these claims have been unsubstantiated by scientific research. In fact, according to the FDA, taking one antacid or aspirin tablet provides the body with far more aluminum than cooking and storing an entire day’s meals in aluminum.
Tip: If you’re set on aluminum cookware, only use it if it’s in good condition, never use it for food storage, and avoid using it to cook foods that are acidic or salty (such as tomato sauce or salad dressing). Read more…
A recent study had 42 women eating lunch that consisted of a first course salad and a pasta entrée. The salads they ate varied in both the calorie content and the portion size, but all contained lettuce, carrots, tomatoes, celery, cucumber, and Parmesan cheese. The amount and type of cheese and salad dressing was varied to alter calorie amount. Here’s what researchers found:
* Women who started lunch with a “low calorie” salad consumed 7% fewer calories during their meal.
* Women who ate the small or large portion of “high calorie” salad increased the total calorie intake of their meals increased by 8% and 17%, respectively.
* The most effective approach for controlling calories was eating a large portion of “low calorie” salad before the main entrée. This approach increased fullness while decreasing the total calorie intake of the meal by 12%. Read more…
Trying to lose weight can be a struggle. Three healthy meals, healthy snacks and that’s all it takes, right? Maybe not. It’s very important to concentrate on what meals are made of. But are you sabotaging your diet by drinking unhealthy things? Changing some of the liquid habits in your diet alone holds potential benefits to your health. Below are some “danger” drinks, with healthier alternatives.
DANGER:
Soda: Sometimes our bodies crave sugar, and all too often we answer the call by guzzling soda instead of choosing a healthier alternative. Sugar is one of the main reasons soda is unhealthy, especially if you are trying to lose weight. It’s filled with empty calories. On average, a 12-ounce serving contains more than 110 calories and around 8-10 teaspoons of sugar! Another problem is its caffeine content, which acts as a diuretic, serving to dehydrate the body.
TRY:
Tomato Juice (V8): It’s jam-packed with vitamins and minerals and tastes great. A good source of vitamins A, C and E, it also has a good amount of both calcium and potassium. Made of 100 percent vegetable juice, it starts with tomatoes, which are known for their antioxidant powers. For those concerned about their salt intake, it comes in a low-sodium version as well. If you’re looking for a little jumpstart to your day, its spicy kick is sure to provide it. For those of you who struggle to eat the recommended number of veggies, this is an easy way to consume one serving. Read more…
THE RECIPE: Broccoli and Chicken Noodle Soup
THE DILEMMA: Several ingredients contributed to the soup’s heavy nutritional report card: processed cheese, butter, whole milk, and half-and-half add a hefty amount of fat. Its canned cream of mushroom soup, regular chicken broth, and processed cheese added significant sodium.
THE SOLUTION: The soup’s base warranted the bulk of our attention. We halved the amount of processed cheese and swapped to a lighter version, maintaining a satisfying taste and texture but cutting 79 calories, seven fat grams (five grams of which were saturated), and 286 milligrams of sodium per serving. We made a white sauce for the soup’s base with just three tablespoons of butter and a little flour to thicken low-fat milk; omitting the can of soup cut 25 calories per bowlful. Read more…
Characteristics:
Steakhouses serve extra-large portions of hearty, filling heartland food without much spice or variety. Plain side dishes and a smaller number of sauces and toppings make it easier to control calories with smart choices and special preparation requests.
Common Ingredients:
Menus are dominated by meat, pastas, various potatoes slathered with gravy or toppings, and deep-fried appetizers. Vegetables are few and far between, except for potatoes, which are often fried in some form. Most offer salads, but many have only starch and pasta-based side dishes. Many restaurants are offering healthier chicken and fish alternatives.
Hidden Dangers:
* Steakhouse cheeseburgers can pack nearly 1,000 calories.
* Shrimp Scampi is often drowning in butter and packs nearly 1,000 calories.
* Fried Chicken has 910 calories and 54 grams of fat. To make it healthier, choose breast meat and remove the skin.
* Two Potato Skins can have almost 500 calories—before adding sour cream. Read more…
Characteristics:
With rich textures and flavors—especially in desserts and sauces—these dishes are often high in fat, but are usually served in smaller portions. Lighter “Nouvelle Cuisine” options are sometimes offered.
Common Ingredients:
Lots of cheese and heavy cream sauces—bread & cheese, cheese slices, melted cheese, au gratin—it’s everywhere! Salads are often plentiful on French menus, but butter and cream are also common ingredients. Hidden Dangers:
* Avoid creamy sauces like hollandaise, bernaise, béchamel, beurre blanc, veloutee and mornay, which are all very high in fat.
Watch for these words:
o Au Berre (with butter)
o Au Gratin (with cheese)
o En Croute (wrapped in pastry)
o Graisse (fat or greased)
* French Onion Soup comes covered in bread and cheese and packs nearly 400 calories and 20 grams of fat. It’s also very high in sodium.
* Escargot is usually smothered in a garlic butter sauce. Just three ounces carries 450 calories and 25 grams of fat.
* Just 2 ounces of Goose or Duck Liver Pate has 260 calories and 20g fat.
* Roasted Duck Breast: 1,500 calories, 25g fat
* Quiche Lorraine: 817 calories
* Cassoulet: 640 calories
* Steak Frites: 1,546 calories, 66g fat
* Brandade de Morue (salt cod and potato puree): 1,316 calories, 75g fat
* Steak Bernaise: 1,744 calories, 132g fat Read more…
Ready for a little experiment? Grab that jar of sugar, a measuring spoon, a plate and a can of regular soda. Then, dump one teaspoon of sugar onto the plate. Repeat this nine more times. Do you know what you have, besides a mess? The amount of sugar in one 12-ounce can of soda! Just look at that mound!
Now locate the sugar listing on the soda’s nutrition label—40 grams. Four grams of sugar equals one teaspoon. Do the math. That innocent can of pop contains 10 teaspoons of sugar and 160 empty calories.
Even if you don’t drink regular soda, the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day. That sugar alone adds up almost 500 extra calories—about 25% of the average person’s caloric intake. WOW!
Less is More
So how much should you limit your sugar intake? Several health organizations suggest that added sugar should be limited to no more than 10 percent of your total calories. This does not include naturally occurring sugars found in fruits (fructose) and dairy products (lactose). The chart below lists the maximum recommended daily sugar intake based on various calorie levels. Read more…