All About Healthy Package Foods

When choosing packaged foods, it’s important to read the labels. This can be time consuming but worth it. To save time, try focusing specifically on foods low in sugar, low in salt and high in protein. Stay away from anything containing high fructose corn syrup which is an unnecessary sugar additive. Why do we even need sugar in bread? Foods with the fewest ingredients are best. If you don’t know what an ingredient is, chances are it’s not good for you.

Marketing techniques labeling foods as Lite, gluten free, healthy or wheat may not always be the healthiest choice. As an educated consumer you should know the difference. Many so called “wheat” products may not be whole grain or made from whole wheat. The first ingredient should be whole wheat flour. Wheat flour, unbleached wheat flour, multigrain, enriched, and stone-ground wheat flour are alternative ways of saying “refined white flour.”

To save you some time in the grocery store, I’ve compiled a list of packaged healthy foods that can also save you money. Here are 6 packaged foods that I recommend:

1. Canned beans. Opt for the low salt version if you can. Always rinse the beans thoroughly to wash away any unnecessary salt. Try to avoid beans with sauce or refried beans that tend to be high in sodium.

2. vegetables. Plain vegetables without sauces and added salt are a healthy and delicious addition to any meal. Steamables are a great choice when you’re in a hurry or just too tired to cook. They are quick and easy and leave you with little clean up. They can be more expensive, so stock up when they’re on sale. I’ve found them on sale for as little or close to $1 a bag.

3. Frozen berries. Not only are they delicious, but can really save you money. Especially in the winter when berries are out of season and more expensive. Try mixing them in plain Greek yogurt. Or serving them with pancakes or French toast. It makes a natural sweet sauce. Sometimes we thaw them in the microwave, making them a little warm to pour over our pancakes. Try topping them with a dollop of Greek yogurt too. It gives it a taste that’s almost like a crepe.

4. Nut butter. If the ingredient says almonds, you have a winner. It takes some time to stir, but if you store it in the refrigerator, you shouldn’t have to stir it again.

5. Low sugar cereals. Ideally cereals should have less than 6 grams of sugar. Opt for whole grain cereal such as toasted oats and muesli. Unsweetened instant oatmeal can be thrown in the microwave for a quick & healthy breakfast.

6. Canned Tuna fish. Packed in water. This is a quick and inexpensive source of protein. I pack my tuna salad with lots of vegetables like onions, celery, carrots, vinegar, pepper and olive oil mayonnaise (it tastes just like the real thing without adding as much fat and calories).

When choosing pre-packaged foods just remember, marketing can be deceptive. The fewer ingredients, the more natural the product. Look for whole wheat flour as a first ingredient when selecting whole grain foods. Try to stay away from processed foods that are high in sodium, sugar or contain high fructose corn syrup.

Tips To Get Healthy Everyday

Even if you have a family history of chronic diseases, you can take steps to prevent these conditions and maintain your health for many years. Studies show the best ways to prevent chronic diseases include:

Eating Healthy Foods
No diet has to be perfect, but you should strive to eat nutritious, lean foods as much as possible. A healthy diet should always include foods like:

  • Vegetables and fruits
  • Lean meats like poultry
  • Fish
  • Nuts
  • Beans
  • Whole grains
  • Healthy fats like olive oil or avocados

By filling your plate with these items, you’ll rarely have space left to eat sugary or fatty foods that can increase your risk of a chronic disease.Staying Active
You don’t have to run marathons to see the health benefits of exercise. Simply walking for about 150 minutes each week can help your body stay healthy. Even if you walk in short 10 minute intervals, you will see healthy benefits.

For extra health benefits, incorporate resistance training to build strong muscles and bones.

Maintaining Low Blood Pressure
High blood pressure (hypertension) can hurt your heart and your kidneys. While a healthy diet and exercise should keep your blood pressure healthy, be sure to check your blood pressure at least once a year and take blood pressure medicines as your doctor recommends.

Sleeping Well
Sleep may play a larger role in your health than you think. People who are sleep deprived tend to have higher levels of stress, higher blood pressure, higher blood sugar and poor metabolism. Proper sleep helps your body work well.

Keep a Healthy Weight
If you are already at a healthy weight, work to maintain that weight through proper diet and exercise. If you are carrying a few extra pounds, work with your physician to find ways to lose weight that work for you. Everyone is different, and no single weight loss plan works for everyone. Keep trying to find the plan that’s right for you and your lifestyle.

Don’t Smoke
Smoking has countless negative effects on your health, increasing your risk for heart attack, stroke, lung cancer and more. If you need help quitting smoking, speak to your physician. Your physician can help you find smoking cessation support and give you access to prescription medicines that might help you quit.

Remember, your doctor is your partner in healthy living. If you have any questions about preventing or managing chronic disease, always ask your physician for help.

How To Keep Your Heart From Heart Diseases

Today’s generation of teens is at increased risk of getting heart stroke and heart diseases. And it all happens because of our poor diet and routine. Ensuring our good health is in our own hands; a simple change in the regular diet and overall routine may not only prevent heart diseases in 20s, but also keeps us happy and healthy for a longer period. Take a look, how you can take your small step toward your good health.

  • Eat Healthy: One of the simplest mantras that keep all the heart diseases at the bay at your 20s, 30s and even 40s is your habit of eating healthy. Yes, if you eat well, you will live well. So, say no to junk today or at least limit your intake to ensure your good health.
  • Sweat A Little: 20 is the age when everyone should start some exercise to prevent heart diseases or early signs of aging as well. Sweating a little regularly adds some extra years to your life and helps you live a healthy life.
  • Say No To Smoking: Smoking is injurious to health; we all know that, but how many of us actually mean that. To prevent heart disease, you should say no to smoking. When you smoke socially, it might make you look cool in your squad, but it is harmful to your health. Therefore, you need to quit smoking as soon as possible to live a healthy life.
  • Don’t Take So Much Stress: Stress is not the solution of any of your problems; thus, you should say no to stress, instead do your best and forget the rest.
  • No Synthetic Sugar: Synthetic sugar is your biggest enemy and increases your risk of getting a stroke than an average person who doesn’t take it. To prevent any such situation, you should remove synthetic sugar from your diet, instead switch to natural sweet that mostly gets found in the fruits.
  • Consult A Dietitian: Also, you should consult a Dietitian or Nutritionist at your 20s to adopt a healthy diet plan that prevents you from a number of health issues.
  • Know Your Numbers: It is important to know your current health situation to improve it for the future. It gives you a boost to adopt a healthy diet.

These simple seven steps have great importance in the success of your life, as they help you win the battle against the heart diseases and you can do the rest by yourself.

All About Brain Food Connection

Our brain acts as the central processing unit of the human body. It is not just thinking but also letting us take care of all the functions in it. For example, it takes care of overseeing heartbeat, breathing, and body movements.

There are many things responsible for maintaining its health. However, food plays an essential role in ensuring optimum performance of our cognitive abilities. Consider your mind as an expensive car that runs on fuel. Now, the quality of the fuel that you use will depend on its performance, longevity, and healthy functioning.

However, like that vehicle you own, if you start putting in low-quality fuel, it will begin to damaging its engine. Similarly, if you start eating things that are not good for your brain, it would not do any good for it.

What Should We Eat to Improve Our Learning, Memory and Thinking Abilities?

Here are some things we must consider eating that enable us to improve our overall brain functions.

Nuts and Seeds

Vitamin E is an essential ingredient for improving our overall thinking ability. They help fight illnesses that can impact our memory with age. Thus, as we get old, we can fight these diseases. Typical nuts and seeds that we should include in our daily staple peanut butter, sunflower seeds, filberts, cashews, almonds, sesame seeds, and non-hydrogenated butter. You can take them in raw or roasted form. However, unless necessary, avoid the ones with salt as they can increase your blood pressure.

Wild Salmon

Psychiatrists and other mental health professionals recommend eating deep-water fish. Salmon is one such fish that you need to include in your diet. It contains the essential omega-3 fatty acids for healthy mental functions. Wild salmon is recommended because of its cleanliness and supply available in abundance. The omega-3 fatty acids also have anti-inflammatory properties. Thus, these ingredients significantly contribute to improving and maintaining optimum mental health.


Avocados are a gift of nature to anyone who wants to improve their brain functioning. It is an ingredient-rich fatty fruit containing unsaturated fats. Thus, these unsaturated fats play a vital role in regulating blood flow throughout the body. Therefore, the increase in blood flow to the mind also contributes to better mental alertness. Avocados also much help in overcoming dangerous illnesses like hypertension. The lowering of blood pressure also helps promote mind’s wellbeing.


The oxidative stress is one thing that we should avoid. However, very few types of foods contain properties which can protect us against it. Blueberries help us overcome such illnesses relating to age, such as dementia and Alzheimer. Doctors recommend eating blueberries because they help improve motor skills, and our ability to learn.