Lower High Blood Pressure Through Food


It's pretty devastating to see that young adults are now being affected by hypertension. A recent study estimated that 1 in 5 young adults suffers from high blood pressure. The study focused on adults ages 24 to 32, and found that 19 percent of the 14,000 participants included in the research had high blood pressure. That's quite a lot for a health issue that has long affected an older demographic. But what can you do to improve your blood pressure? 

Of course there are medications that can help regulate this issue, but there are dietary methods of controlling hypertension as well. Here are a few food-related ways to help reduce high blood pressure and get back into a healthy zone.

Exercise: Get moving! There's no better way to lose weight than to get on your feet and be active. Being active doesn't have to mean joining a gym, it could be something as simple as a one-hour stroll around your neighborhood or to the farmers' market a few times a week. If adding in extra movement to your routine seems a big undertaking, check out these five tips for staying active during the workday.

Reduce Sodium: Season with herbs and spices. A recent study has alleged that cayenne can help you lose weight, a double bonus. Many healthy sauces http://marcussamuelsson.com/news/get-fit-for-summer-top-5-healthy-sauces can serve as a flavorful foundation for a meal. Try topping a lean chicken breast with pesto, or fold a chutney into a quinoa marcussamuelsson.com/tag/quinoa pilaf.

DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension, and it gives simple guidelines for reducing high blood pressure. Centered around lots of fruit and vegetables and eating low-fat dairy and whole-grains instead of saturated fat and cholesterol-heavy foods, many who suffer from high blood pressure might be daunted by the dietary changes needed. However, there are endless delicious recipes that follow this eating plan. In fact, the DASH diet is similar to a Mediterranean one. Try one of these recipes for a blood pressure friendly meal.

* Lemon and Herb Farro-Stuffed Peppers * Summer Salad Recipe * Fruit Salad * Baharat-Roasted Sweet Potatoes * Turmeric Tofu and Cauliflower Mash with Shrimp and Tomatoes * Warm Quinoa Salad with Spinach, Poached Eggs, and Caramelized Onions

Stay Active at Work to Lose Weight

Get Fit for Summer!

For years experts have been focusing on how much exercise Americans are getting outside of work, and what we are eating as the key to why obesity has been on the rise over the last decades. However, today's New York Times had a game-changing revalation on the front page: rising American obesity is a result of increasingly sedentary jobs. 

In 1960, 1 in 2 workers in the US had jobs requiring moderate physical activity, now that number is 1 in 5. This accounts for a decline of 120 to 140 calories burned a day, which is on par with the weight gain numbers over the past 50 years.

As a chef, it's easy to keep busy during the workday, it's a demanding physical job that keeps you on your feet for many hours. But, if you sit at a desk, it's not uncommon to stand up as little as three times a day.

Now that we know that not moving enough at work is one of the main culprits, it's important to introduce more activity into the workplace! Here are some tips to get moving and burn those calories, even if you have a sedentary job.

* Discuss matters face-to-face with colleagues instead of over email. Just walking over to your coworker's office will get you out of your chair and more active. * Walk to the printer or fax machine instead of reaching to grab printed papers. * Bring your own healthy lunch, then walk to farthest garbage or recycling to discard it. Even better, walk outside or to a separate area to eat it. * Take the stairs to work, and even walk up and down the flights a few times during your lunch break. * Take public transit. It saves money and gets you moving. * Stay hydrated to keep you refreshed and alert, and you'll have to get up to refill your water glass more often.

Big potential innovations include treadmill-style desks, standing workstations, and offices that are re-designed to encourage walking. However, many of these solutions are costly and might not be available to you right now. The most important thing is to keep moving throughout the day, every little movement adds up!

How do you stay active during the work day?

Water vs. Energy Drinks: Tips For Making the Best Choice


We've all heard the motto that you need 6-8 glasses of water a day to keep yourself healthy and hydrated. But does the same thing apply if you switch out water for energy or sports drinks? There are so many in the market today that it can seem daunting to choose what to grab after a long yoga class or spinning session. Here are some handy tips to help you decide on what's your best choice.

* Water hydrates better than any other liquid mostly because it is pure and has no added chemical or preservatives to it. While it might not be the most tasteful of the drink world, it will be your best bet. Drink water for every 15-20 minutes of exercise you do. If you want to add some natural flavor try one of these five ways to make your tap water taste great.

* Instead of choosing a sugary sports drink, grab a refreshing coconut water after your workout. Sports drinks are great because they replenish your electrolytes after a work out, but too often, they're loaded with sugar. Coconut water is a lower calorie way to replenish your electrolytes without added sugar. Not to mention, coconut water is packed with Vitamin C.

* Energy drinks are known for their caffeine kick and help stimulate when your energy reserves are low. However, caffeine can also dehydrate you so when you drink energy drinks, you're actually left wanting more to drink! Ingesting the extra sugar and energy can also mean weight gain. In addition to ample water, try iced green or white tea instead. Steep the tea before your workout, and let cool while you're exercising. When you return, pour the tea over a glass of ice and garnish with a slice of lemon..

Bottom line: stick to water as your number one source of hydration. Your body won't regret it!

Get Fit for Summer! Top 5 Healthy Sauces

Get Fit for Summer!

Instead of adding on extra calories from unhealthy condiments, stock your refrigerator with these top 5 healthy sauces, great for helping you Get Fit for Summer! Top a fillet of wild salmon with one of these sauces for a healthy and filling spring dinner. Serve with a salad of greens with a basic vinaigrette.

Reach for one of these healthy sauces instead of a preservative-packed, processed option to add flavor to your sandwiches, salads, and more. From fresh and summery salsa to homemade pestos, healthy sauces are a flavorful alternative to many condiments, which can add a serious amount of extra calories to your meal!

* Salsa - There are a great variety of salsas available at almost any supermarket or grocery store. However, if you want to make your own, a raw salsa crudo, that's easy too: just mince up some tomatoes, onion, fresh cilantro, and sprinkle with lime juice and your favorite hot sauce for a fast fix.

* Chutneys - Similar to a relish, chutney comes from the his Hindi-Urdu word, 'chatni,' meaning a pasty sauce. Made from fruits, vegetables, spices, and vinegar, chutneys add a delicious sweet and savory balance to your dosa, sandwiches, grilled vegetables and more! Spread a thin layer of chunky mango chutney on a whole-grain cracker and top with a cube of goat cheese for an elegant hors d'oeuvre.

* Pesto - While most of us are familiar with a basil pesto, you can make a pesto out of any herb. Originally made with a mortar and pestle, you can now combine all the ingredients for your pesto in a food processor. Experiment with parsley, cilantro, and sorrel, changing the nuts and cheeses you fold in. Try pine nuts, walnuts, or almonds for an original combination.

* Basic Vinaigrette - A little olive oil and the vinegar of your choice, balsamic or wine or other, can add incredible excitement to all types salads and sandwiches without the calories. It even includes natural fats from olive oil and sugars from the vinegar.

* Tomato sauce - A true tomato sauce doesn't include cream or butter as a base. Try Food Republic's Best Basic Tomato Sauce recipe for a great, classic taste.

Photo: diekatrin on flickr

Get Fit for Summer!: Cook with Wild Salmon

Get Fit For Summer!

Wild salmon will help you lose weight because it's high in fat. No, not saturated fat or empty calories, but rather omega-3 fatty acids. Omega-3 fatty acids are essential for a healthy brain, skin, and cardiovascular system-and for weight loss, too! These healthy fats decrease cellular inflammation and stimulate leptin secretions, a hormone that controls appetite and metabolizes fat.

But to get those omega-3s, you need to eat wild salmon. Farmed salmon not only has higher concentrations of chemicals like pesticides and PCBs, but it also has lower fatty acid concentrations. So choose wild for weight loss.

Try this grilled salmon sandwich for a healthy lunch of wild salmon. Or make an open face lox omelet to start your day off right.

For tips on picking your fish at the supermarket, click here.

What's your favorite way to prepare wild salmon?

Photo: woodleywonderworks on flickr