Heart-Healthy Foods for September

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As we transition into the crisp days of September, it’s an excellent time to focus on heart health by incorporating nutritious, seasonal foods into our diets. September brings a bounty of fruits, vegetables, whole grains, and other heart-healthy options that can help support cardiovascular wellness. By making mindful choices, we can enjoy delicious meals while also taking proactive steps towards a healthier heart.

Incorporating the right foods into your diet can make a significant difference in your heart health. Here are some heart-healthy options to enjoy this September:

Fruits

  • Apples: High in fiber and antioxidants.
  • Pears: Rich in fiber, which can help lower cholesterol levels.
  • Grapes: Contain resveratrol, which can help reduce inflammation.
  • Plums: Good source of vitamins and antioxidants.

Vegetables

  • Kale: Packed with vitamins, minerals, and antioxidants.
  • Broccoli: High in fiber and vitamins C and K.
  • Brussels Sprouts: Contain fiber and antioxidants.
  • Carrots: Good source of beta-carotene and fiber.

Whole Grains

  • Oats: Can help lower cholesterol levels.
  • Quinoa: High in protein and fiber.
  • Barley: Helps reduce cholesterol and improve heart health.
  • Brown Rice: Rich in fiber and beneficial nutrients.

Nuts and Seeds

  • Walnuts: Good source of omega-3 fatty acids.
  • Almonds: Rich in healthy fats and fiber.
  • Flaxseeds: High in omega-3s and fiber.
  • Chia Seeds: Contain omega-3s, fiber, and protein.

Fish

  • Salmon: High in omega-3 fatty acids.
  • Mackerel: Another great source of omega-3s.
  • Sardines: Rich in heart-healthy fats.
  • Trout: Packed with omega-3 fatty acids.

Legumes

  • Lentils: High in fiber and protein.
  • Chickpeas: Great for heart health due to their fiber content.
  • Black Beans: Contain antioxidants and fiber.
  • Kidney Beans: Rich in nutrients that support heart health.

Healthy Fats

  • Olive Oil: Contains monounsaturated fats that are good for the heart.
  • Avocado: Packed with heart-healthy monounsaturated fats.
  • Canola Oil: Another good source of monounsaturated fats.

Herbs and Spices

  • Garlic: Can help lower blood pressure and cholesterol.
  • Turmeric: Contains anti-inflammatory properties.
  • Ginger: Helps reduce inflammation and improve blood circulation.

Next Steps

Taking care of your heart involves more than just a balanced diet; regular check-ups and personalized medical advice are also crucial. At NOAH, our healthcare providers are dedicated to helping you achieve optimal heart health. If you have any concerns or need guidance on maintaining a heart-healthy lifestyle, schedule an appointment with a NOAH provider today. Together, we can create a wellness plan tailored to your needs. Call us now or visit our website to book your appointment and take the next step towards a healthier heart!

5 Tips to Eat Healthy During Summer

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With summer in full swing and your kiddos out of school, you may notice that your family’s mealtime routine is a bit more relaxed. It’s easy to indulge in beverages and foods which increase your empty caloric intake which can put on extra weight. And as we age, those pounds are much harder to get rid of.

Make healthy eating year-round; exercise helps burn those extra calories, but what about the lack of vitamins and minerals you may be missing out on? The best way to maintain a healthy diet is to develop and keep a mealtime routine and offer a variety of nutritious foods for your family year-round.

Try following these tips:

  1. Buy a variety of foods. When you go grocery shopping, start in the fruits and vegetables area. Then head over to the dairy and meats section. This allows you to focus on macronutrients that your body needs (carbohydrates, proteins, and fat). These nutrients give your body the energy it needs to maintain a balanced diet. By filling your cart with these foods first, you are less likely to have room for processed items that include high sugar, sodium, and carbs your body doesn’t need.
  2. Meal prep. It’s not just for the work week. Making good nutrition choices is easy if you prep right after you go grocery shopping. Designate a shelf or drawer in your refrigerator that includes cut-up fruits and vegetables, portioned out. In your pantry place the healthier items such as dry roasted edamame or chickpeas, low-sugar breakfast bars and nut/fruit trail mix, and popcorn in the front so these are the first items to grab. These snacks can be portioned out ahead of time making it much easier for your family to choose when they are hungry.
  3. Be mindful. Eating together whenever possible is a great way to catch up with your family and allows you to enjoy your food. Fill your plate with lean protein, vegetables, and grains. Fresh fruits make a great dessert option and help clean your palate. Most importantly, take the time to chew properly and taste the goodness.
  4. Smart drinks. This, especially during the summer months when it’s hot, can be tricky. Instead of grabbing a sugar-filled beverage, have ready-to-go containers filled in the fridge with water, low-fat or fat-free milk, or milk alternatives in the front that are easy to grab and go. This will help everyone avoid those empty calories.
  5. Get everyone involved. Going to the grocery store with your whole family can be an adventure that’s for sure, but it can also be an opportunity to educate your kiddos on what to buy and how to read labels. Teaching them the importance of a healthy diet at a young age will make them more likely to stick with it into their teens and beyond. It also allows them to learn how to make healthy food purchases.

But don’t stop here, meal prepping is way more fun as a family activity and it speeds up the process, making it feel less like a chore and more like a family bonding experience. Kids can peel fruits and vegetables, measure and scoop and assemble bags.

Eating healthily may reduce any sluggish feelings you may experience from processed carbs, high-saturated fats, and high-sugar drinks. According to the Centers for Disease Control and Prevention (CDC), the benefits of healthy eating may boost immunity, strengthen bones, and reduce your risk of developing chronic diseases. For more information on nutritional eating benefits, visit https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html.

Get Fresh at Your Local Farmers Market

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By Carolina Grant, RD, IBCLC | Registered Dietitian

There are many ways we can properly fuel our body, and a good way to start is by being surrounded by nutritious foods such as the ones you can find at the farmers market. Around the valley, you can find a variety of farmers markets with local vendors and farmers year-round. You can find fresh produce, delicious food, and even homemade products. It’s a great way to try new things you wouldn’t typically find in stores.

Reasons to attend a local farmer’s market:

  1. Enjoy seasonal produce – the produce is as fresh as it gets and usually at its peak in flavor.
  2. Support your local farmers – this helps the local economy by supporting small businesses and creating more jobs.
  3. Cheaper prices – you can typically find great deals on conventional and organic produce.
  4. Less carbon footprint – farm to table is much closer when you’re shopping at your local farmer’s market a few miles away from home.
  5. Physical activity – you’ll do plenty of walking while traveling between vendors and getting some fresh air is always a great decision.
  6. Variety – you’ll find a variety of vendors selling pasta, bread, and fruits and vegetables among many other edible and non-edible items.

Tips for the farmer’s market:

  1. Get there early – you want to increase your chances of finding the most variety before the crowd arrives.
  2. Bring your own bags – most booths don’t offer any and you can help save some plastic.
  3. Bring the family, pets are welcomed too – this is a great way to involve children by allowing them to choose their fruits and vegetables.
  4. Talk to the farmers – they love sharing about their farming practices and will share some tips and tricks on food preparation.
  5. Shop the color of the rainbow – For a well-balanced diet, pick fruits and vegetables of all different colors for a variety of vitamins and minerals.
  6. Sample before you buy – this allows you to try different products without having to buy them first.
  7. Shop the deals – walk around once writing down prices or produce and come around a second time shopping for the best prices. If you find a great deal, buy extra to freeze, or make into large batches for leftovers.  

On WIC, SNAP, or 60 years and older? You’ll want to keep reading.

If you are on WIC or are a qualifying senior, you may be eligible for at least $80 (per family member) or $100 respectively to spend at a participating farmer’s market on locally grown produce.

You’re eligible to collect coupons from February 15 to September 30.

Click here for participating locations: Locations – Arizona Farmers Market Nutrition Program (azfmnp.org)

SNAP Recipients:

Do you have a SNAP/EBT card with an active balance? For every $1 you spend, you receive an additional $1to spend on fruits and veggies, dried beans, and edible plants and seeds – there is no daily limit on how much you can double.

Click here for participating locations: Locations — Double Up Food Bucks Arizona (doubleupaz.org)

If you have any questions regarding nutrition related concerns, please reach out to one of NOAH’s Registered Dietitians!

World Health Day

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By Maggie Hensley, RDN | Registered Dietitian

It’s finally springtime! For a lot of us that usually comes with some form of spring cleaning. Culturally, spring cleaning has deep roots in Jewish traditions around Passover, Iranian celebrations of Nowruz, Chinese Lunar New Year, Thailand’s Songkran Festival, and many others. Along with the themes of renewal and cleansing, these traditions have another thing in common: food!

As a dietitian I often think about how food connects to the rest of our lives in interesting ways. In light of World Health Day and spring cleaning, I wanted to explore what we can do to “clean up” our relationship with food.

Let’s Start by Dusting Off Our Big Book of Food Rules

Do you notice that you have specific rules around certain foods? Like restricting “junk foods”, only eating at home or during specific times of day or having to exercise more to “earn” foods or “burn off” foods? Do these sound familiar or remind you of any of your own food rules? Some research shows that restricting certain foods can contribute to eventually binging. So, as we clean house, are there any food rules that we are ready to toss out?

Now Let’s Head to the Basement of “Bad” Foods

We often hear a lot of negative talk around calories and carbohydrates which can lead us to thinking of some foods as “good” and some as “bad.” The truth is that foods, like people, are more complex than that. Foods are not good or bad, they just do different things. Some give us quick energy, some longer lasting energy, but they all have complex vitamin and mineral profiles. Some can also comfort our grief, soothe our broken hearts, and reconnect us to treasured memories. What steps can we take today to throw away our focus on the good food/bad food fight, and to start making peace with all foods?

The Last Place We’ll Tidy Today is the Attic

This is where all our preconceived ideas about health, weight, and body size live (amidst a lot of other things). A common misconception is that our weight determines our health. It does not. People in lower weight bodies get the same chronic conditions that those in higher weight bodies get. If we fed every single person the exact same diet our heights, weights, shapes, and health would still be very different. I think it’s time to get rid of those notions and instead celebrate how beautiful our diversity is!

If any of these spaces sound familiar and you would like someone to help you tidy your relationship with food, please schedule an appointment with one of our registered dietitians. They are experts in the science of nutrition and exploring relationships with food, they are also conveniently located in person or through telehealth at all of our NOAH health center locations.

Hydration Tips From Our Nutrition Experts

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There are many ways to maintain a healthy lifestyle, and that includes staying hydrated. Our experts share why hydration is so important to healthy living, how much water should be consumed daily, and the many ways to hydrate your body.

Why is water important?

  • Keeps body temperatures normal.
  • Improve brain function and mood.
  • Prevents constipation.
  • Gets rid of waste from the body in urine, sweat, and the digestive track.
  • Lubricates joints and protects your spinal cord and other tissues.

How much should you drink?

That’s not as simple of a question as it sounds. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is 3.7 liters (125 oz.) for adult men and 2.7 liters (93 oz.) for adult women. All beverages (even coffee and tea) count as fluids, and plenty of foods are good sources of fluids, like fruits, vegetables, and soups. The common wisdom of 8 cups of water a day (64 oz.) is a great place to start!

When do you need more water?

In general, you need more water when you lose more water by sweating or by your digestive track.

  • During hotter months
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

How can you tell if you’re not drinking enough?

You may have one or more of the signs below if you need more water:

  • Thirst
  • Darker than light-yellow urine
  • Dizziness or headaches
  • Muscle cramps or fatigue

Tips for getting enough water?

  • Carry a water bottle. Try freezing one overnight for ice-cold water all day.
  • For a little extra flavor, add something! Lemon, lime, mango, mint, cucumber, strawberry, melon, jalapeno or a low/no calorie flavoring can enhance the taste of water.
  • Have a glass of water with meals before, after, and during exercise.
  • Still having trouble remembering? Try an app! There are free phone apps that will help you set goals and send you reminders to keep you on track.
  • Snack on watermelon, cucumbers, other water-rich fruits and vegetables or reduced-fat yogurt. You’ll benefit from the extra fluid and healthy nutrients.
  • Use a large water container such as 1 gallon (128 oz.) and mark off times to indicate how low the water level should be at different points in the day such as 12 p.m., 4 p.m., and 8 p.m.
  • Place water bottles or cups in different areas of the home or office where you spend a lot of time, such as the chair you usually read in. These can serve as a physical reminder to drink more.

Looking to increase your water intake? Book an appointment with our nutrition experts to get the assistance you need.

Help and Support for Eating Disorders

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The earlier an eating disorder is detected, the better the chance for recovery. It’s important to be familiar with the signs and symptoms of disordered eating. The first step towards positive changes is to recognize disordered eating behaviors. The second step is to reach out and tell someone that you trust. You can tell a close friend, family member, or a healthcare professional. Starting this conversation can be challenging, but you’re doing the right thing by asking for help and support and you should be proud of yourself.

Resources

The National Eating Disorders Association (NEDA) website offers a screening tool to determine if it’s time to seek professional help for an eating disorder.

For support, resources, and treatment options, individuals can contact the Helpline at (800) 931-2237. NEDA provides online forums accessible 24/7 for individuals and loved ones seeking to connect and communicate about the eating disorder recovery process. Additionally, they offer a support group finder to locate in-person and online support groups.

Managing an eating disorder requires a multidisciplinary approach involving a medical doctor, therapist, family members, and a Registered Dietitian Nutritionist (RDN). How can a Registered Dietitian help? Nutrition counseling is essential, and an RDN can assist individuals in challenging distorted thoughts about:

  • Body image and weight.
  • Exploring emotions and fears related to food and hunger.
  • Achieving goals without fear of judgment.

It’s important to have a strong support system when recovering from an eating disorder. Schedule an appointment with your NOAH provider to help you make and stick to healthy habits.

Advice to Living a Heart-Healthy Life

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February is American Heart Month, so let’s raise awareness and support for heart health in the fight against heart disease!

According to the American Heart Association, heart disease is the number one killer in the United States, and it is the leading cause of death worldwide. There are many risk factors that impact your chances of having heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Some risk factors for heart disease include:

  • high blood pressure
  • high blood cholesterol
  • obesity
  • diabetes
  • smoking
  • lack of physical activity
  • unhealthy eating behaviors

These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

If you have any questions or concerns about potential risk factors, please check with your NOAH healthcare provider!

Nutrition can impact your heart health

Heart disease is often preventable when people make healthy changes, including diet and how much activity or exercise they get. Living a heart-healthy life means knowing your risk factors and making good choices to protect your heart and stay healthy. Here are some heart-healthy nutrition and exercise tips:

  • Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least half of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa.
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.

Foods to enjoy

  • Lean meats such as 95% lean ground beef or pork tenderloin, or skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats (good fats):
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados

Foods to limit

  • Limit high sodium foods. Adults and children 14+ should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices instead.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut and palm oils also contain saturated fats (replace with olive oil).
  • Avoid trans fats.
    • Trans fats can be found in margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

Registered Dietitian Nutritionists provide nutritional care and guidance for patients with nutrition-related conditions like diabetes and pre-diabetes, cardiovascular disease, weight management, digestive issues, food allergies, and more.

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH and make an appointment today!

Gingerbread – Delicious AND Healthy?

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There’s no denying that gingerbread is a classic holiday dessert. Flavored with ginger, cloves, allspice and some additional sweetening ingredients, this tasty treat offers some nutritional benefits that might just surprise you!

Benefits of Ginger

Originating in Southeast Asia, ginger is one of the healthiest spices on the planet. The unique fragrance and flavor of ginger comes from its natural oils, the most important of which is gingerol. Gingerol is the main bioactive compound in the spice, responsible for its anti-inflammatory and antioxidant effects. According to National Library of Medicine, gingerol could also explain ginger’s role in keeping blood sugar levels steady, which helps to control on of the long-term effects of type 2 diabetes. The health benefits of ginger are endless, such as reducing symptoms of nausea, helping with osteoarthritis, and treating uncomfortable indigestion.

Additional Spice Benefits

Depending on the recipe, the spices used with ginger are equally as healthy. With significant levels of copper and iron, allspice is ideal for increased circulation and blood flow. Eugenol, quercetin, and tannins are all chemical compounds that aid in the antioxidant properties within allspice, perfect for removing toxins from the body.

Known for their sweet and fragrant spice, cloves have also been used for their medicinal properties. In fact, one teaspoon of ground cloves contains 55% of the daily value of manganese, an essential mineral for healthy brain function and building strong bones. Studies have also shown that due to their antimicrobial properties that help to eliminate harmful bacteria, cloves may promote oral health in combination with regular brushing and proper oral hygiene.

It is important to note that despite their many health benefits, gingerbread cookies and cakes are often loaded with sugar and unhealthy fats, so too much of a good thing can be bad.

Check out some of our favorite recipes that feature ginger for more inspiration!

Ginger Roasted Salmon

This fish is loaded with nutrients, tasty, versatile, and widely available no matter where you live. A great source of protein, salmon is also rich in healthy omega-3 fatty acids.

Pumpkin and Lentil Salad

This salad is bursting with healthful goodness, packed with antioxidants, tons of fiber, and plenty of protein to keep you full longer.

Pumpkin Gingerbread

Did someone say pumpkin and gingerbread in the same sentence? That’s right folks, you’ve been asking for fall and this recipe gets you there faster than ever before.

Tricks to Keep Those Treats from Harming Your Teeth!

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Don’t let the sugar in those treats trick you and harm those precious pearly whites! Our dental experts have a few tips to help you sort through all that yummy candy on halloween night so that you reduce your risk of getting cavities.
Read more

Prebiotics and Probiotics: Uncovering Your Digestive Health

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By Jason Pawloski, RDN | Registered Dietitian

Let’s talk more about gut health! By gut health, I mean the gastrointestinal tract and primarily speaking of the small and large intestines. 

Probiotics 

You might have heard about probiotics before. These are special kinds of bacteria that are good for the human body. There are many different types of these helpful bacteria living in our intestines, and we call them the “gut microbiome.”

Not only do these friendly strains of bacteria directly protect the gut barrier with a layer of mucus and help to crowd out problematic “pathogenic” bacteria, but this protective physical layer also helps maintain the integrity of the gut lining. In other words, this additional layer of a physical gut barrier further helps preserve the “tight junctions” that keep our intestinal cells and immune system functioning well.

There’s still a lot we don’t know about probiotics, like which types are best for each person. But some types, like Lactobacilli and Bifidobacteria, seem to be good for our health.

Did you know that certain strains of bacteria (i.e. probiotics) help to produce and regulate:

  • Short-chain fatty acids – helps regulate metabolism of blood glucose (sugar) and fats
  • B vitamins and vitamin K
  • Neurotransmitters (serotonin, dopamine, GABA, and glutamate)
  • Hormones 

Prebiotics

On the other hand, are certain fibers found in various foods, that have been shown to serve as a direct source of energy for the protective probiotics. In other words, humans do not digest fibers or prebiotics, however, the critically important probiotics do need fiber (provided regularly in the foods we eat daily) and do digest these fibers. In turn, these prebiotic fibers directly help to fuel the probiotics and help with all the roles listed above in bullet points.

So, perhaps instead of commonly asking “are you eating healthful and balanced?”, we should be asking “are you fueling your gut well?”.  Schedule an appointment with a NOAH Registered Dietitian for more education on how to manage a healthy gut.