Skipping Breakfast Linked to Higher Risk of Heart Disease

Breakfast, lunch, and dinner are all important meals to keep our bodies nourished and energized throughout the day but one meal has long been enjoying a reputation as ‘the most important meal of the day.' Yes, we’re talking about breakfast. Ever since childhood, we are warned not to skip breakfast, and this notion is rooted in truth. Repeatedly skipping breakfast has been found to slow down metabolism, increase cortisol levels, and cause difficulty in concentration.

A recent meta-analysis - a statistical analysis that combines the results of multiple scientific studies - published in the Journal Clinical Nutrition further solidified the importance of breakfast, when it revealed a clear correlation between skipping breakfast and heart disease. After analyzing more than 221,730 participants, the researchers found that passing on breakfast elevated the risk of cardiovascular disease by 22 percent.

These results confirm the findings of a similar meta-analysis conducted in 2019. The previous study, which was published in the Journal of Cardiovascular Development and Disease analyzed the data of four different studies from the US and Japan and found that those who regularly skipped breakfast were 21 percent more likely to experience cardiovascular disease than participants who regularly ate breakfast. 

 

Moreover, people who skip breakfast were also shown to be more likely to die from heart-related issues and a heart attack in particular. Another study from the same year looked at the eating habits of 113 heart attack patients and found that those who tended to skip breakfast and eat dinner near bedtime were four to five times more likely to die, suffer another heart attack, or experience angina within 30 days after being discharged from the hospital.

Why does breakfast have such a drastic effect on our heart health? 

The word breakfast literally means breaking the fasting period of the prior night. When we don’t eat breakfast, we prolong that period, and later when we do eat we tend to “feast” on heavier, higher-calorie meals to ‘make up' for it. It’s been proven that eating large portions of food in long intervals can result in high cholesterol and elevated blood pressure and blood sugar, compared with nibbling smaller meals more often. Unfortunately, all three of these complications are risk factors for heart disease. They are caused by the extra strain on the body during the few times a person does eat, according to Eric Rimm, associate professor of nutrition at Harvard School of Public Health. 

 

The type of food that a person consumes during breakfast might also be a factor. Typically, the morning is when most people tend to eat a healthy meal. "By skipping a meal that usually features fiber or fruit or yogurt, you're missing out on an occasion where people can get healthy nutrients," said Rimm.

Given the heart health risk, and the other health benefits breakfast offers, it’s clear that it is an essential meal, and most people are aware of that. A survey conducted in 2009 found that 93 percent of Americans agree that breakfast is the most important meal of the day. However, there is an apparent gap between people’s beliefs and their actions. A 2019 survey found that the average American eats breakfast only three times a week, while 13 percent of the participants said they rarely, if ever, eat breakfast. 

 

Given all this information, we urge you to make eating breakfast a habit, if it isn’t already one.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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The 7 Best and 7 Worst Foods to Buy Canned

Not all canned foods are made equal - some are delicious, healthy and will save you plenty of time and money, whereas others lack taste, texture, and will only harm your health. In our opinion, those are not worth the price, no matter how cheap they may be. In this article, we’ll explain what things to look out for when choosing canned foods, and we will also go through several common canned food varieties, examining their nutrition and culinary quality. Here is our list of the 7 healthiest and tastiest canned foods you can buy, as well as 7 of those you should definitely avoid.

The Best Canned Foods 

 

1. Legumes

Legumes, namely beans, chickpeas, peas, and lentils are some of the best foods to buy canned. Canned legumes don't have a lower nutritional value than cooked ones, and using them from the can will actually save you a lot of time in the kitchen. These protein-packed foods are also incredibly versatile - you can easily add them to soups, chilies, stews, or you can even mash some chickpeas up to make homemade hummus. 

 

The only important point to look out in all savory canned goods is their sodium content, as it can be ridiculously high. Aim for less than 300 mg of sodium per serving. But all in all, canned legumes are a handy pantry staple. 

 

2. Fish

Canned fish is also an excellent choice, and you have a large variety to choose from - tuna, salmon, sardines, anchovies, or sprats are just some of the most obvious options. All of these fish varieties are high in protein and B vitamins, so they are guaranteed to become a positive addition to your salad or sandwich. After all, nothing beats a good tuna sandwich, and canned tuna is the easiest way to prepare one. 

 

Note: As with legumes, watch out for the sodium content of canned fish. 

 

3. Pureed or Crushed Tomatoes

Pureed or crushed tomatoes are a no-brainer, and you'll be able to make a vast number of quick meals using them - a soup, a pasta sauce, a stew, a breakfast shakshouka, you name it. No dicing, peeling and pureeing needed, neither. You can also purchase tomato sauce or puree in jars or bottles, there is little difference in the product itself, but make sure to watch the sodium and sugar content in these products. 

 

Most definitely, canned tomatoes are among the most versatile food ingredients you can buy in stores, no wonder we featured it in a previous article titled 15 Versatile Ingredients You Should Always Have in the Kitchen. 

 

4. Corn

Canned corn is another one of those canned foods that will diversify your meals, be it a salad, a soup, or a one-pot of sorts. The preservation process is also not altering the texture and taste of corn, and it's not reducing the excellent nutrient profile of this vegetable. This is why you'll find that canned corn has the same health benefits as cooked corn. 

 

5. Pureed Pumpkin

Prepping pumpkin is always my least favorite part of cooking, and it doesn't matter if I'm baking a pumpkin pie or making pumpkin soup. Luckily, pureed pumpkin is available pretty much at any store, and it can cut down the cooking time by at least an hour. Do make sure there are no added flavors or sweeteners before purchasing a can of pumpkin puree, though, since pure pumpkin puree is the most antioxidant-rich and healthy option. 

 

6. Condiments

If you're looking for an instant taste infusion to your meal, don't shy away from canned condiments, such as pickles, artichokes, olives, capers, or water chestnuts. These will work great as a topping to salads, a snack to serve on the side, an addition to sandwiches or a topping for the main dish. Capers, for example, make a deliciously savory topping for fish. Don't be afraid to experiment with these condiments, but make sure not to eat too much of them either, as most of these will be quite high in salt. 

 

7. Coconut Cream

 

Trust us, a can or two of coconut cream goes a long way in the kitchen. In addition to being an excellent dairy alternative with an insanely long shelf life and a reasonable price tag, it's indispensable for making the creamiest, most delicious curries and sauces to go with rice. You can even whip it up and make delicious coconut whip cream that works extremely well with practically any dessert and even in coffee. 

 

If you're watching your fat intake, you might also find it useful to know that full-fat coconut cream is comparable to light cream in terms of its fat content, and light coconut cream is the same as skim milk.

 

 

The Worst Canned Foods 

 

1. Soup

Canned soups may save you some time, but it will be at the expense of your own health in the vast majority of cases. These highly-processed soups are typically full of preservatives, sweeteners, and many contain one's entire daily allowance of sodium and more saturated fats than you should have a day, all just in one can of soup! 

 

Honestly, it's much healthier, not to mention tastier, to add veggies, canned legumes, and fresh herbs into some chicken or vegetable stock and prepare your own soup it just 15-20 minutes.

2. Fruit

We all know that canned fruit are not the tastiest treat one can have, but did you know that these are more often than not loaded with added sugar as well? The package may state that the pineapple or peach slices are preserved in their own juices, but the truth is that most of these contain a lot of sugar. 

 

What's a good alternative? Both frozen, dried and fresh fruit are an excellent choice to consider, but if you're looking for something to store long term, frozen or dried (with no sugar added) fruit are obviously a better choice for you. 

 

3. Some Vegetables

When it comes to certain canned vegetables, things can get a bit tricky. After the canning process, their taste and texture may become altered, which can make the meal a bit less flavorful and nutritious than one would expect. This is especially true when it comes to asparagus, green beans, and baby carrots.

Although everything boils down to personal preference, we say it's always nice to know that you have an alternative, namely frozen veggies, that have a similarly long shelf life, but a better taste and no added salt.  

 

4. Ready-made Meals

Canned meals, such as canned chili, sloppy Joe, corned beef and the like, are another dangerous choice. First of all, let's face it, none of these choices use the freshest and highest quality meat, but that's not even the biggest problem. These foods are also sky-high in salt and preservatives, which is exactly why they can have such a long shelf life. 

 

In addition to that, many of these readymade meals will also be packed with saturated fats, which are known to contribute to cardiovascular issues. Generally speaking, it's just best to leave the canned foods that contain more than 3 g of saturated fat per serving on the shelf.

5. Processed Meats

Processed meats are bad enough for you on their own, with things like liquid smoke, high animal fat content, and countless additives all making them not the best choice health-wise. Processed meat, such as sausages, ham, and bacon, has even been linked with several types of cancer, as well as cardiovascular issues. 

 

When these highly-processed animal-derived ingredients are further mixed with salty brine and preservatives, you can imagine that it doesn't make them any healthier. Virtually all of these foods contain saturated fats and salt in excess.

6. Pasta

Apart from being significantly inferior to any pasta you can cook up yourself with just some dried pasta, herbs and a can of crushed tomatoes in terms of its taste, canned pasta is also horrible for your health. Salt and sugar are in large quantities in these foods. 

 

While you can control how much salt or sugar you add to a homemade pasta sauce, you can't do that with these readymade options, and producers of these canned pastas add way too much of it in order to compensate for the lack of taste and texture in these products.  

 

7. Baked Beans

While canned beans in a low-sodium brine are an excellent high-protein choice, baked beans are less so. This is because tons of saturated fats, sugar, salt, and other additives, like the hormone disruptor BPA, are a common find in baked beans. 

 

Generally speaking, baked beans encompass all that is bad about canned foods in one package, transforming a healthy choice into a long-term health hazard. Instead of buying baked beans, make your own from canned beans, tomato sauce and the spices of your choice.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

Mistakes Most Women Do During Weight Loss Trials

We all want to get back in shape, but often what we do isn't the correct way. Hence, when we don't lose weight, we feel disheartened. Hitting the gym hours together and starving cannot make you lean. They can lead to other health conditions altogether, due to imbalance in nutrients. Having a proper schedule both in the exercise and in the diet are mandatory to achieve an appropriate weight loss. Let us walk to through some of the common mistakes that are hampering weight loss.

1. Protein intake: Protein intake is crucial, but having too much protein is not recommended as the excess protein can get stored as fat. They can eventually add to the weight instead of reducing it. Maintaining the average grams required per day is the healthier option. The dietician can chart it down as per the person's body condition.
2. Vegetables: While most people add vegetables as a part of the diet they are mostly in the cooked format, thus by the time it is taken in all beneficial components are reduced. It is advisable to eat raw vegetables in subtle quantities, as eating too much raw can also be hard on the digestive system. As we age, our digestive enzymes reduces, hence many find it difficult to digest raw vegetables. Instead, eat plenty of cooked vegetables ( cooked in minimum oil), even potatoes with skin( not fried), sweet potatoes are also good for health.
3. Fruit juices: Just having a cup of juice in the morning is not enough as most fruits have sugar and they can indirectly increase your blood sugar levels. Always make it a point to have a healthy breakfast loaded with fibre and protein as they give all the energy to support a person throughout the day.It is always better to eat a whole fruit than drinking fruit juice, as we get fibre and it makes us feel full when we eat the fruit.
4. Exercises: It is a common misconception that doing an exercise repeatedly can help in contouring that part. This is not correct as the muscles need time to rest before getting on the next set of exercise. Have the training evenly spaced out so that the strength gets retained in the muscle? In this way, the results also will be long standing. Also initially when starting to exercise, the results will be drastic, but over a period wears out. This does not mean that the effects are not visible. It is simply our body's way of stating that it has accustomed to the new routine and it will make the necessary changes in its own time. Remember that weight loss is not a single day achievement.
5. Walking: Man has been designed to walk. Hence do not restrict yourself from this nature's biggest gift. Walking half a mile can rejuvenate the body both physically and mentally. Walking is one of the easiest exercise which anyone can do. You may walk at your own pace, as some people with heart problems or asthma, may not be able to do brisk walking, it is fine.
6. Sleep: Having a good relaxed seven to eight hours sleep is also mandatory for the overall body condition. Make sure that the rest is always included as a part of the weight loss program.While we sleep, our cells get rejuvenated. 

Above all, reducing just around 500 calories a day and walking for 30 minutes, will help one to reduce 1/2 kg per week. This can be achieved without restricting any food. What happens when you totally avoid foods like rice or sweets is, once you start eating them, you'll gain weight faster. So, best eat everything, but in limited quantity.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations 
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement   

Eat right amount of good fat to stay healthy

How much one should eat to stay fit, healthy and disease-free? Consume between 20-35 percent of your calories from dietary fat, increase consumption of omega-3 fatty acids and limit the intake of saturated and trans fats, according to a research.

According to a latest paper from the US-based Academy of Nutrition and Dietetics, dietary fat for the healthy adult population should provide 20-35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats.

"Nutritionists can help people understand that a total diet approach is more beneficial than simply reducing dietary fat and replacing it with carbohydrates, as a high intake of refined carbohydrate can also negatively affect health," said the study published in the Journal of the Academy of Nutrition and Dietetics.

The paper recommended a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.

A simple and effective way to improve health is to eat more fish, nuts and seeds and to consume fewer desserts and convenience foods, it added.

"Fat is a critical nutrient, and certain types of fat, such as omega-3s and omega-6s, are needed forgood health. For this and other health reasons, a fat-free diet is not recommended," it noted.

Fish is an excellent source of the omega-3s EPA and DHA while flax, walnuts and canola oil are good sources of ALA omega-3.

Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors), the paper said.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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