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How to Help Preserve the Health of Your Eyes

June 30, 2015 by

You lift weights for your muscles and use fancy creams for your skin, but what do you do to protect your eyes? The eyes are often overlooked, but they are some of the most important parts of the body. Here are a few simple things that you can do to help ensure good eye health for years to come.

  1. Have a comprehensive exam. If you don’t wear glasses or contacts, you might go for years between eye exams. The only real way to know how healthy your eyes are is by having a comprehensive dilated exam administered by an eye care professional, so be sure to schedule an appointment.
  2. Eat the right foods. Yes, it’s common knowledge that carrots are good for your eyes, but other foods that can help improve the health of your eyes, as well. Dark, leafy vegetables, fruits, and fish high in omega-3 fatty acids have all been linked to improving eye health.
  3. Keep them protected. Sunglasses don’t just look cool, they also serve a very important purpose. Wearing sunglasses helps to shield your eyes from the harmful UV rays from the sun, so be sure to choose ones that block 99 to 100 percent of UVA and UVB radiation.

Eye Health Tips [Information for Healthy Vision]
10 Eye Health Tips to Protect Your Vision [Real Simple]
Five Tips For Eye Health [Eating Well]

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How to Curb Your Appetite Using Fresh Produce

June 23, 2015 by

Fresh produce is delicious, and it’s also filled with nutrients that are essential to your overall health. If you’re a newbie to the world of cooking with produce, these snack and meal ideas will show you how to fill up on fresh fruits and vegetables instead of your usual salty snacks.

  1. Opt for fruits and vegetables to stay fuller, longer. Although eating carrots instead of potato chips might seem like a lighter snack, produce actually keeps you feeling fuller for longer than other foods. That’s because processed foods are deficient in fiber, while fruits and vegetables are filled with fiber.
  2. Fill your breakfast with fresh veggies. Instead of eating a carb-heavy breakfast, fill a simple omelet with your favorite fresh vegetables for a boost of vitamins and nutrients.
  3. Make a simple salad for lunch. If you usually grab a greasy fast food meal because you don’t have time for lunch, try topping fresh tomato and cucumber slices with tuna or chicken salad for an equally quick (and healthy) lunch.
  4. Have a snack. Replace your usual snack with apple slices, carrot sticks, or celery plus your favorite dips and spreads.
  5. Stir-fry your dinner. If you’re unsure of how to prepare veggies for dinner, simply stir-fry your favorites in a low-fat sauce with some lean protein.

5 Reasons Vegetables May Help You Lose Weight and Live Longer [Atkins]
Fruit and Vegetables in a Weight Loss Diet [Weight Loss Resources]
How to Use Fruits and Vegetables to Help Manage Your Weight [CDC]

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Easy Ways to Incorporate More Iron Into Your Diet

July 22, 2014 by

While you may think that iron is only important to bodybuilders and Popeye, it’s actually a very beneficial mineral that all humans need to survive. In fact, if your body doesn’t get enough iron you could start to suffer from anemia, an iron-deficiency that causes fatigue, weakness, and brittle nails and hair. These healthful foods will help to provide you with the right amount of iron each day.

  1. Mollusks. Seafoods like clams, oysters, and mussels have some of the highest levels of iron of any food groups. Oysters contain the most, offering 53 milligrams of iron in just a 20-count serving. Because the average person’s recommended percent daily value is just 18 milligrams per day, this means that you can get 295% of your daily value from an weekly oyster night at your favorite seafood spot.
  2. Liver. While you may have hated liver and onions as a child, liver is actually filled with quite a few health benefits. Beef liver is very low in fat and calories, and it also provides an incredible 26 milligrams of iron in just one 4-ounce serving. If you don’t eat beef, you can also get similar amounts of iron from chicken, pork, lamb, or turkey liver.

Best Foods for Iron [Huffington Post]
Top 10 Iron-Rich Foods [WebMD]
Top 10 Foods Highest in Iron [Healthaliciousness]
Iron Rich Foods [American Red Cross]

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High Fructose Corn Syrup Hides in These Common Foods

June 24, 2014 by

While you might suspect that packaged foods like sodas and candies contain high fructose corn syrup, this processed ingredient actually lurks in many places that you wouldn’t expect. Here are a few surprising sources of high fructose corn syrup that you should avoid if you’re trying to eat healthfully.

  1. Yogurt. While most people consider yogurt a healthy food, when it’s packed with sticky sweet high fructose corn syrup, it’s a whole different story. Many flavored yogurts in the grocery store contain the sweetener to give them their fruity flavors, and even a large number of low-fat and fat-free yogurts are filled with it.
  2. Salad dressings. No matter how healthy you think your salad dressing may be, its positive traits don’t matter if it’s filled with high fructose corn syrup. If possible, making your own salad dressing is a surefire way to know exactly which ingredients are used.
  3. Breads. Even if you avoid all of the sweet, dessert-style baked goods at the grocery store, high fructose corn syrup may be sneaking into your diet through your plain old bread. Even breads made with wheat and whole grain often contain the syrup, so be sure to check the ingredient list before you make your purchase.

Corn Syrup in Unexpected Foods [HuffPost Healthy Living]
Surprising Products that Contain High Fructose Corn Syrup [Divine Caroline]
(Not So) Sweet: Surprising Foods Containing High Fructose Corn Syrup [Babble]
6 Popular Foods with High Fructose Corn Syrup [FitDay]

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