HEALTHY BODY

DON'T LET GOOD FATS MAKE YOU FAT!

By Sandra Black

SINCE THE DISTINCTION BETWEEN GOOD AND BAD FATS, AMERICANS HAVE ADOPTED A MORE IS BETTER ATTITUDE, INDULGING IN UNLIMITED AMOUNTS OF “GOOD” FAT.

Given the unending list of dangers of saturated fats in the diet, the 2010 Dietary Guidelines for Americans advised limiting saturated fat intake and replacing it with more mono and polyunsaturated fats. Harvard University’s School of Public Health says unsaturated fats improve blood cholesterol levels, lower blood pressure, reduce inflammation and stabilize heart rhythms. Additionally, research shows that polyunsaturated fats are crucial to brain function, behavior and normal growth and development. Without a doubt, certain dietary fats are necessary for optimal body functioning. But, is it possible to eat too much of a good thing?

While there is a clear distinction between saturated and unsaturated fats, calorically they are equal. That means, energy-wise, all fat grams, regardless of their name, are equal to 9 calories each. So, there is a need to practice caution even with “good” fats. Some mistakenly indulge in copious amounts of olive oil, coconut oil and other mono and polyunsaturated oils, as though they are calorie-free because research has highlighted a few of their benefits. All macronutrients (protein, fat, carbohydrate) have certain benefits for the body, but that does not mean it is wise to practice unrestrained, overindulgence in any one of these. As always, a balanced approach is needed when it comes to diet, especially with that of fat. After all, fat has the most calories per gram than any other macronutrient.

Each individual, depending on current activity level and medical health implications, has to determine what percent of fat per day works best for them. Likely, the percent is a great deal lower than what you are currently consuming.

By Christian Dischler

It’s no coincidence that asparagus is shaped like an ancient spear. This heart healthy vegetable is the perfect weapon to equip as you go through life fighting for the healthiest version of yourself. Sure, it might have a reputation as the veggie least likely to steal the show. But this isn’t a popularity contest, this is a battle against the processed food onslaught we face everyday as Americans. Asparagus is a low-calorie vegetable that’s loaded with a dense nutritional profile. Fiber, amino acids, folate and vitamin K all contribute to help asparagus consumption promote a healthier body and longer life.

Known throughout the culinary world Asparagus Asparagus for adding nuance to a dish, asparagus can’t hide from the health food world much longer. Studies are beginning to show that this vegetable can reduce your risk for heart disease due to its soluble fiber content. Soluble fiber is responsible for helping lower cholesterol levels by binding with particles in your digestive system before they have the chance to make their way any further. Additionally, asparagus has high levels of antioxidants, encourages anti-inflammation in the body, and contains potassium; which all support a healthy heart. Asparagus’s nutritional profile makes it a great preventative food to consume when considering long-term health. In helping reduce the risk of diabetes, asparagus flourishes because it helps flush the body of salt, improve insulin secretion, and enhance beta cell functionality. Its high levels of Vitamin K help regulate blood clotting, and a comprehensive list of B vitamins ensure that this pencil-shaped veggie gives you a full armory of health benefits. The fact that asparagus has folate begins to separate it from the rest of the pack. Folate is a crucial nutrient that many people are lacking, and when you realize that it’s a major player in red blood cell growth and healthy DNA production, you’ll want all you can get. These building blocks of health are important in everyone, but particularly in pregnant women. Asparagus is a great veggie to crave because its folate content is linked to promoting healthy pregnancies, and ultimately healthy kids. It's time to start including more asparagus in your diet, because you wouldn’t go into battle without the right weapon, and this green spear is the perfect one to help you live healthier, happier and longer.

FOR ALL THE WOMEN IN YOUR LIFE Go Red!

By Christian Dischler

Heart disease, including stroke, takes a woman’s life almost every 80 seconds. To put this into perspective, that accounts for approximately 1 out of every 5 female deaths each year, and is the overall leading cause of death for African American and white women in the US. It’s a staggering number that continues impacting women often after it’s too late. Despite these overwhelming statistics, there’s encouraging news. With proactive education and preventative actions, about 80 percent of cardiovascular deaths in women can be prevented.

GOING RED FOR WOMEN

Across the nation women are banding together to continue fighting fatal heart disease, and bring helpful education to the forefront of important conversations. Go Red for Women was founded by the American Heart Association in an effort to raise more awareness about heart disease in women. Their goal has been to provide resources for women and dispel the myth that heart disease primarily affects older men. Go Red believes that women can band together to bring their passion, commitment and wisdom into a powerful space, where heart disease is discussed openly, but more importantly addressed properly. KNOWING YOUR RISKS

One popular misconception is that the symptoms and risks are the same as they are for men. The truth is that they’re different for everyone, and Go Red helps inform women how they can stay educated on knowing their risks. These factors don’t discriminate based on age, family history, race or previous cardiovascular traumas. However, you can still mitigate further risks by prioritizing habits that coincide with a healthy lifestyle. When you have high blood pressure, high blood cholesterol, diabetes, smoke, don’t exercise or are overweight, your risk for heart disease is increased. By making even modest adjustments to these risk factors and encouraging a healthier lifestyle, your risk for heart disease plummets almost 80 percent. It’s important to remain positive and focus on the factors we can change, while not getting caught up in what we can’t change. LIVING HEALTHIER

Go Red has three foundational pillars for pursuing a healthier lifestyle in order to not only reduce risk of heart disease, but to inspire confidence and maintain a better version of yourself. • Eat Smart. We all have different taste when it comes to food, but it’s critical to eat healthier and build better grocery or takeout habits. Allow yourself space for indulgence, but take small steps towards limiting those riskier meals. • Move More. There’s a lot of myths surrounding exercise these days, but the truth is that every little movement is helpful. Finding the kind of movement that makes you happy and fits your lifestyle is crucial to developing the healthy habits that will make lasting change. Keep in mind, walking is highly underrated and just as important as more intense cardio. • Be Well. Don’t let the recent rise of mindfulness practices in the mainstream dissuade you. There’s a reason meditation, good sleep, connecting with others, living in the moment, work-life balance and stress reduction are so popular. They work! Prioritize your mental health, and your body will follow.

These factors don’t discriminate based on age, family history, race, or previous cardiovascular traumas.

AVERAGE NUMBERS TO KNOW FOR ADULTS:

Blood Pressure-120 / 80 mm Hg Body Mass Index (BMI)-25 kg / m2 Fasting Blood Sugar-100 mg / dL

HOW TO GET INVOLVED

Heart disease’s biggest ally is inactivity. By getting up, getting out and getting involved you immediately begin to help women all over the world strive for a better, longer life. Women like you are the reason we’ll win the war against heart disease, and Go Red For Women provides countless opportunities to join the fight.

February is American Heart Month, and the first Friday Americans come together to wear red in solidarity of heart disease awareness. It’s a unifying moment, and millions of people show their support in the community. There are also Go Red events happening all over the country, which means you don’t have to make a long trip to get involved, find support or provide help to others. Whether national events or local fundraisers, there’s a place for you.

By helping more women avoid heart disease and its untimely outcome, you’re allowing them to continue pursuing their dreams. The leaders, experts, scientists and innovators this world needs more of could be the life you help save.

To donate to Go Red For Women or get involved and learn more, visit their website GoRedForWomen.org.

One popular misconception is that the symptoms and risks are the same as they are for men. The truth is that they’re different for everyone, and Go Red helps inform women how they can stay educated on knowing their risks.