The Buzz about Liquid Gold: 4 Health Benefits of Honey
This golden nectar is the bee's knees! We are celebrating honey’s buzz-illion benefits. Keep reading for four that are positively un-bee-lievable!
American Heart Month is here, and love is in the air! The American Heart Association lists nutrition as being one of the most important modifiable factors in reducing our risk for heart disease. This longitudinal study spanning over 32 years, found that the participants who incorporated heart-healthy foods had a 14-21% lower risk of cardiovascular disease when compared to those who did not. Roses are red, violets are blue...use these three strategies to nourish the organ that does so much for you!
Let's talk about how fat fits into a balanced diet, we promise we won't go bacon your heart. Fats can be categorized as unsaturated, saturated, or trans. Saturated and trans fats are found primarily in red meat, full fat dairy, lard, cured meats, and prepackaged convenience snacks. They are often solid at room temperature. Limit saturated and trans fats as they can increase cholesterol levels and increase the risk of heart disease.
Incorporate more unsaturated fats for a heart of gold. Unsaturated fats balance blood cholesterol levels, reduce inflammation, and improve blood sugar management. Don't know where to start? You aorta know we have examples:
Fat enhances the flavor of nutrient-dense foods like vegetables, fruits, and lean protein. Fat is also needed to better absorb fat-soluble vitamins A, D, E, and K.
The American Heart Association recommends 25-30 grams of dietary fiber per day. Currently, most Americans are only consuming around 15 grams daily. Adequate fiber intake can improve cholesterol and blood pressure levels. Remember to increase fiber intake slowly and hydrate regularly to avoid any gastrointestinal distress. Here are some fiber-rich foods you're sure to loaf!
The Dietary Guidelines recommends a sodium intake of 2,300 milligrams per day. That is roughly equivalent to 1 teaspoon of salt. Feel like you don't shake it like a saltshaker? Over 70% of American's sodium intake is not from the salt we put on our food at the dinner table, but from prepackaged and convenience foods, so the best way to reduce intake is to review the nutrition facts label. A food with 140 milligrams or less is considered a low sodium option.
Afraid of losing flavor? Don't be salty, consider experimenting with umami-rich foods. Umami translates to "savory or deliciousness" in Japanese, and is now considered the fifth taste profile, along with sweet, bitter, sour, and salty. Glutamate, a non-essential amino acid, is one of the compounds responsible for that oh so yummy and rich umami flavor. The process of ripening, cooking, or curing can boost the amount of free glutamate, which enhances the umami-ness—yep, we're making that a word. A recent study of Japanese adults found that participants were able to reduce their sodium intake by 12-23%, at the population level, by including umami-rich foods. Savor the flavor by incorporating the following:
Is your heart aching for more? Muffin compares to this chocolatey treat enriched with fiber, heart-healthy fat, vitamin C and A for optimal balance.
Yield: 24-33 mini brownies
Ingredients
Directions:
Until next time, we can heartly wait to speak with you again!
This golden nectar is the bee's knees! We are celebrating honey’s buzz-illion benefits. Keep reading for four that are positively un-bee-lievable!
We're dishing out the tastiest tips and tricks to build healthy meals and snacks while out and about. Summer’s over and it’s time to chill, so we're focusing on fall-time state fairs. Bundle up and get ready for the most spice-tacular autumn munchies!