When you eat and how frequently may benefit heart health

What times someone eats during the day and how frequently may play a role in having a healthy weight and heart.According to an American Heart Association scientific statement published Wednesday, eating breakfast, avoiding late-night eating and mindful meal-planning are associated with a lower risk of heart disease, blood vessel diseases and stroke.

However, current research doesn’t dictate the best approach.

“There’s conflicting evidence about meal frequency,” said Marie-Pierre St-Onge, Ph.D., writing group chair and associate professor of nutritional medicine at Columbia University in New York City. She said studies have shown the benefit of intermittent fasting and eating smaller, frequent meals throughout the day.

Fasting every other day helped people lose weight in the short-term, but its long-term effects haven’t been studied, according to the statement. And there’s no guarantee that such fasting can be sustained.

“I can see scenarios where intermittent fasting can backfire,” said Penny Kris-Etherton, Ph.D., R.D., a statement co-author and nutrition professor at Penn State University. For example, people who fast one day could eat more than twice as much the next day, she said. She also questioned what would happen if someone who fasted regularly for lengthy periods of time – weeks or even months – then started eating regularly every day.

Because there’s not a lot of information about how people could practice intermittent fasting, Kris-Etherton cautioned against using it as a weight loss or weight management strategy until further information is available.

Eating frequent meals has also been found to reduce the risk of cardiovascular disease risk factors, says St-Onge. One study of men showed that those who ate more than four times a day had a lower risk of obesity than those eating three or fewer times a day. But other studies have found the opposite, with a greater risk of weight gain over time in those reporting eating more frequently. Read more

A Strong Start To Your Day

Schar shared this great insight in their recent newsletter.  They posted that making the right choice to fuel your day ahead. An enjoyable start to your morning . Everyone knows how it is to oversleep, then leap out of bed, rush into the shower, grab a cup of coffee on the run and plunge straight into the day’s activities.You don’t have to be health-conscious to know that that can’t be good for you.

A burst of energy which lasts the whole day. In the morning, after about eight hours of sleep, the body really needs to replenish its energy and nutrient supplies so that it can regain its momentum. It is necessary to make the right choice. But what is the right choice?

Morning grouches. Not everyone has the appetite for a hearty breakfast at the crack of dawn, as delicious as it may be. However, just a few nibbles can stimulate the circulation. Therefore, a lighter menu is introduced. Whether it is a simple slice of toasted Classic White Bread with a little butter and jam or a creamy yogurt, and perhaps even a selection of seasonal fruits. Anything goes – the fantasy knows no limits.

For large appetites. Anyone who wakes up hungry needs a proper meal. In this case, the portions should also be larger. It is important to have a balanced combination of cereal and dairy products. Fresh fruit and sufficient liquid should also be available. This will ensure that your body gets all the nutrients it needs for, among other things, a quick boost of energy. It also guarantees strong nerves and the smooth performance of numerous bodily functions.

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A 2-Ingredient Snack to Help You Lose Weight

POPSUGAR shared that this avocado-based snack will help you lose weight for two awesome reasons: it’s full of healthy fats and fiber. Consuming healthy fats and fiber keeps that “I’m full” feeling going strong, so hunger and cravings will be brushed aside, and you’ll be full for hours. Add the protein, crunch, and saltiness of sunflower seeds, and this snack is a weight-loss superstar. It also helps that you can whip it up in two minutes.

  1. Cut an avocado in half. Use the side without the pit, and save the other half for later since the pit can help keep the green flesh from browning.
  2. Sprinkle one tablespoon of salted sunflower seeds in the middle.
  3. Use a spoon to scoop out bites right out of the avocado peel. You don’t even need to bother with dirtying a dish.



Benefits of Oatmeal

oatmeal-2College of DuPage Nursing Student Jeanine Rapp loves oatmeal, especially on a cold, winter morning. She shares that there is something about oatmeal that is warm and comforting. It’s that kind of “stick to your ribs” breakfast that is very satisfying. We have heard for years that oatmeal is good for our health, but do we really have a good understanding of all of the health benefits of oatmeal? According to the folks at AuthorityNutrition.com, there are many more health benefits to eating oatmeal than just what we know.

Here are a few good reasons to include oats in your diet:

1) Oatmeal stops cravings. Oatmeal is high in fiber which keeps you full longer. It takes a long time to digest a bowl of oatmeal. Oatmeal is a good source of nutrients and low in calories. In fact, oatmeal can contribute to steady weight loss.

2) Oatmeal can regulate blood sugar. The high fiber content can assist in a more gradual release of sugar into the bloodstream.

3) Oatmeal removes bad cholesterol. High levels of cholesterol are related to plaque buildup in the blood vessels. The high fiber content in oatmeal is beneficial in reducing the buildup and lowers cholesterol.

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