Heart-Healthy Avocado Tuna Spinach Salad Avocado adds creaminess, while sunflower seeds provide texture and crunch in this easy tuna-spinach salad. Additionally, this dish is beneficial for heart health. Ingredients: ½ can (5 ounces) water-packed tuna ¼ cup diced avocado ¼ cup halved cherry tomatoes 1 ½ tablespoons poppy seed dressing 1 tablespoon diced red onion 1 tablespoon extra-virgin olive oil 2 cups baby spinach 1 tablespoon sunflower seeds Directions: In a medium bowl, combine tuna, avocado, tomatoes, dressing, onion, and oil. Serve the mixture over spinach and sprinkle with sunflower seeds. Heart-Healthy Stuffed Sweet Potato with Hummus Dressing Indulge in a delightful and heart-conscious meal with this stuffed sweet potato recipe featuring black beans, kale, and a luscious hummus dressing. Packed with wholesome ingredients, this 5-ingredient lunch is not only hearty but also simple to prepare, making it a perfect choice for a nourishing solo meal. Ingredients: 1 large sweet potato, scrubbed ¾ cup chopped kale 1 cup canned black beans, rinsed ¼ cup hummus 2 tablespoons water Directions: Prick the sweet potato all over with a fork. Microwave on High until cooked through, approximately 7 to 10 minutes. While the sweet potato is cooking, wash the kale and drain, leaving water to cling to the leaves. Place in a medium saucepan, cover, and cook over medium-high heat, stirring occasionally, until wilted. Add black beans and a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally until the mixture is steaming hot, for about 1 to 2 minutes. Split the sweet potato open and top it with the kale and bean mixture. In a small dish, combine hummus and 2 tablespoons of water. Adjust the consistency by adding additional water as needed. Drizzle the heart-healthy hummus dressing over the stuffed sweet potato for a burst of flavor and added nutritional benefits. Enjoy this wholesome and satisfying stuffed sweet potato as a nutritious addition to your heart-conscious culinary repertoire. Heart-Healthy Mixed Greens Salad with Lentils & Sliced Apple Elevate your heart health with this nutritious mixed greens salad featuring lentils, feta, and apple slices. This vegetarian entree is not only satisfying but also quick and easy to whip together for a wholesome lunch. To save time, opt for drained canned lentils, ensuring they are low-sodium and rinsed before adding to the salad. Ingredients: 1 ½ cups mixed salad greens ½ cup cooked lentils 1 apple, cored and sliced (divided) 1 ½ tablespoons crumbled feta cheese 1 tablespoon red-wine vinegar 2 teaspoons extra-virgin olive oil Directions: Arrange the mixed salad greens on a serving plate. Top the greens with cooked lentils, approximately half of the apple slices, and crumbled feta cheese. Drizzle the salad with red-wine vinegar and extra-virgin olive oil for a burst of flavor and heart-healthy benefits. Serve the salad with the remaining apple slices on the side for a refreshing touch. Enjoy this delightful mixed greens salad as a nourishing and heart-conscious meal option. Heart-Healthy Mahi-Mahi Fish Tacos Recipe Indulge in a delightful culinary experience with these heart-healthy mahi-mahi fish tacos. The chili-coated fish develops a delightful crust in a hot pan, while the creamy avocado sauce perfectly complements the crisp jicama. This quick and easy recipe comes together in just 20 minutes. Ingredients: 4 skinless mahi-mahi fillets (4 ounces each) 1 teaspoon chili powder ½ teaspoon ground pepper 1 tablespoon extra-virgin olive oil ½ teaspoon salt, divided 1 ripe avocado ⅓ cup plain whole-milk Greek yogurt ⅓ cup water 2 tablespoons lime juice 6 (6-inch) corn tortillas, warmed ½ cup jicama matchsticks 1 red Fresno chile or jalapeño pepper, seeded and sliced ½ cup loosely packed fresh cilantro leaves Directions: Sprinkle chili powder and ground pepper evenly over the mahi-mahi fillets. Heat olive oil in a large nonstick or cast-iron skillet over medium-high heat. Add the fish and cook until golden brown and cooked through, approximately 3 minutes per side. Transfer the cooked fish to a paper-towel-lined plate, sprinkle evenly with 1/4 teaspoon salt, and set aside. In a blender, combine the ripe avocado, Greek yogurt, water, lime juice, and the remaining 1/4 teaspoon salt. Process until well combined and smooth, about 30 seconds. Use a fork to flake the fish into large pieces. Top each warmed tortilla with the flaked fish, jicama matchsticks, avocado sauce, sliced chile (or jalapeño), and fresh cilantro. Serve these heart-healthy mahi-mahi fish tacos immediately and enjoy a flavorful and nutritious meal. Heart-Healthy Chickpea & Quinoa Grain Bowl Grain bowls are a canvas for endless creativity, and there's no right or wrong way to craft one! For a classic and nourishing twist, we've embraced simplicity with hummus, quinoa, avocado, and an abundance of veggies, creating a deliciously heart-healthy meal. Ingredients: 1 cup cooked quinoa ⅓ cup canned chickpeas, rinsed and drained ½ cup cucumber slices ½ cup cherry tomatoes, halved ¼ avocado, diced 3 tablespoons hummus 1 tablespoon finely chopped roasted red pepper 1 tablespoon lemon juice 1 tablespoon water, plus more if desired 1 teaspoon chopped fresh parsley (Optional) Pinch of salt Pinch of ground pepper Directions: Arrange quinoa, chickpeas, cucumbers, tomatoes, and avocado in a wide bowl. In a separate bowl, stir together hummus, roasted red pepper, lemon juice, and water. Adjust the consistency by adding more water until desired. Add parsley, salt, and pepper; stir to combine. Serve the heart-healthy dressing with the Buddha bowl, elevating your meal with a burst of flavors and beneficial nutrients for your cardiovascular well-being. Exploring Sweet Potato Flour: Nutrition, Uses, and Benefits In the ever-expanding landscape of gluten-free options, sweet potato flour has emerged as a versatile baking staple. As a recent addition to the market, this article delves into the intricacies of sweet potato flour, from its nutrition profile to practical tips on usage, making it a valuable read for those considering adding this unique flour to their culinary repertoire. What is Sweet Potato Flour?Sweet potatoes, known for their versatility, have taken on a new form – flour. Scientists have innovatively transformed sweet potatoes into flour, with several companies already offering commercial products. With a subtly sweet flavor, sweet potato flour proves to be a flexible ingredient in both sweet and savory recipes. However, its low protein content may require additional stabilizers like xanthan gum for certain baking applications, akin to other gluten-free flours. Cost Considerations:As a relatively new entrant to the market, sweet potato flour comes at a premium cost due to the complex production process. Potential consumers should weigh the cost and benefits based on their specific health needs. Currently priced at approximately $7 to $13 per pound, sweet potato flour falls within a higher cost range compared to other healthy flours. Is Sweet Potato Flour Healthy?The health benefits of sweet potato flour make it an appealing choice for some. Here are some noteworthy aspects: Rich in Fiber: Sweet potato flour contains triple the fiber of all-purpose flour, contributing to digestive health, weight maintenance, and the prevention of conditions like heart disease and type 2 diabetes. Blood Sugar Impact: The resistant starch in sweet potato flour may have a lesser impact on blood sugar, leading to a more stable energy release compared to all-purpose flour. Vitamin A Source: Sweet potato flour provides a significant dose of vitamin A, essential for immune function and eye health. Natural Sweetness: The inherent sweetness of sweet potato flour allows for reduced sugar usage in recipes, supporting overall health and blood sugar management. Gluten-Free Alternative: Suitable for individuals with celiac disease or those following a gluten-free diet, sweet potato flour offers a unique substitute for regular flour. Tips for Using Sweet Potato Flour:For optimal results, experts recommend substituting about 10% to 25% of all-purpose flour with sweet potato flour in recipes. Its starchy nature may result in denser products, and adjustments to leavening agents or thickeners might be necessary for certain baked goods. While it may not provide identical outcomes in all recipes, experimenting with higher proportions in specific baked goods is encouraged. Frequently Asked Questions Regarding Sweet Potato Flour What is the purpose of sweet potato flour?Sweet potato flour is crafted from peeled, sliced, dried, and ground sweet potatoes. It serves as a glutenfree flour alternative suitable for both sweet and savory recipes. Is sweet potato flour high in carbohydrates?Sweet potato flour falls within a moderate range of carbohydrate content for flours, registering at 27 grams per ¼cup serving. While it contains slightly more carbs than allpurpose and wholewheat flour, it has fewer carbs than brown rice flour and potato flour. Can sweet potato flour replace allpurpose flour in recipes?Yes, it is possible to substitute sweet potato flour for allpurpose flour; however, it's essential to note that a direct oneforone swap is rarely ideal. For optimal results, it is recommended to replace no more than 25% of the allpurpose flour specified in a recipe with sweet potato flour. Conclusion:As sweet potato flour gains traction in the culinary world, this article aims to provide readers with comprehensive insights into its nutrition, uses, and potential benefits. Whether you're a seasoned baker or exploring gluten-free alternatives, sweet potato flour offers a unique and health-conscious addition to your kitchen repertoire. Unveiling the Gluten-Free Goodness of Potatoes If you follow a gluten-free diet, you may feel that most of your favorite starchy foods are off-limits. However, as potatoes are not grains, you might be curious whether they fall into the gluten-containing or gluten-free category. In this article, we delve into what gluten is, which foods contain gluten, whether potatoes and potato products (such as chips and mashed potatoes) are gluten-free, and how to incorporate potatoes into a healthy gluten-free diet. What is Gluten?Gluten is a protein found in wheat, rye, barley, and a hybrid of wheat and rye called triticale. It contributes to maintaining the shape and structure of food, imparting elasticity to many doughs. To determine if a product contains gluten, check the ingredient list for wheat, rye, barley, or triticale. Wheat often appears in bread, pasta, baked goods, some sauces and condiments, seitan, cereals, and even canned soups. Wheat is also present in many whole grains, such as wheat berries, bulgur, spelt, flour, farro, kamut, and einkorn. Barley is common in beer, brewer's yeast, and food coloring. Rye is found in bread, beer, and some cereals. Triticale is a newer grain often seen in bread, pasta, and cereal products. Despite some negative scrutiny, no studies suggest that gluten is harmful to those without gluten intolerance. In fact, consuming whole grains with gluten is associated with a reduced risk of cardiovascular disease. However, celiac disease, an autoimmune condition, causes damage to the small intestine upon gluten ingestion. Individuals with celiac disease need to follow a gluten-free diet. Are Potatoes Gluten-Free?Potatoes are a naturally gluten-free starchy vegetable. The only ingredient in potatoes is the potato itself. Potatoes are harvested, cleaned, and sold in their raw form, containing no wheat, rye, barley, or triticale. Some processed foods containing potatoes may have other gluten-containing ingredients. For example, if boxed mashed potatoes use flour as a thickening agent, they are not gluten-free. Most potato chips are made from potatoes, oil, and salt and are gluten-free. Some frozen potato products may contain gluten-containing sauces or seasonings. If unsure if a potato product contains gluten, check the ingredient list for wheat, rye, barley, or triticale. If these items are not present, the food may be gluten-free. Additionally, unless explicitly stated on the packaging, many processed foods are manufactured in facilities that may process other products containing gluten. Even minimal exposure to gluten can be risky for individuals with celiac disease. It's best to avoid such foods unless clearly labeled as gluten-free. Eating Potatoes on a Gluten-Free Diet:As potatoes are gluten-free, there are endless ways to prepare gluten-free potato dishes at home. Here are some simple methods to make gluten-free potato dishes from scratch: Toss small potatoes in olive oil and your favorite seasonings (such as garlic powder or chili powder) and roast them in the oven or cook them in an air fryer. Make homemade mashed potatoes or baked potatoes. Bake a potato and top it with your favorite ingredients, such as black beans, cheese, and salsa. Prepare your favorite potato salad recipe for backyard gatherings. Slice potatoes thickly and bake them for crispy homemade fries. If you are concerned that a restaurant's potato dish may not be gluten-free, ask the server to clarify with the kitchen staff. To articulate the issue as clearly as possible, request them to list the ingredients in the dishes. FAQs: Can you eat potatoes on a gluten-free diet?Yes, potatoes are naturally gluten-free and can be part of a gluten-free diet. Some processed potato products may contain gluten, so be sure to read labels. Are potato fries gluten-free?Most of the time, french fries are made with potatoes, oil, and salt and do not contain gluten. However, some french fry products may contain gluten-containing ingredients. Read the ingredients to ensure there is no wheat, rye, barley, or triticale. Does rice contain gluten?No, rice does not contain any gluten. It is a naturally gluten-free grain and serves as an excellent base for many dishes. 9 Signs of Gluten Allergy Gluten, often referred to as the "silent killer," can cause chronic damage to the body. Sometimes, individuals may not even be aware of the consequences of consuming gluten-containing products. Therefore, it is advisable to check if your body exhibits signs of gluten intolerance. Here is a list of symptoms of gluten allergy: Gastrointestinal Issues: Symptoms primarily associated with the digestive system include nausea, bloating, diarrhea, abdominal pain, and even constipation. These symptoms are often misdiagnosed as Irritable Bowel Syndrome (IBS), leading to inadequate treatment for gluten-sensitive individuals. Unexplained Weight Changes: Gluten intolerance can result in unexplained weight loss or gain without apparent reasons. This is attributed to inflammation at the cellular level and metabolic disruptions. Sudden changes in weight may accompany other unpleasant conditions, but if absorption issues are present, gluten intolerance could be a factor. Hormonal Imbalance: Gluten intolerance is directly linked to hormonal imbalances, manifesting as irregular menstrual cycles, sudden weight fluctuations, premenstrual syndrome, and sleep disturbances. Hormonal disruptions caused by gluten intolerance are often amplified during puberty, pregnancy, and menopause. Central Nervous System Problems: Gluten increases inflammation and permeability in the intestines. Therefore, gluten-sensitive symptoms may include lack of concentration, depression, anxiety, insomnia, and fatigue. Some individuals with gluten intolerance may experience restlessness, distractibility, and difficulty concentrating. Skin and Nail Issues: Conditions such as dermatitis herpetiformis and eczema are directly related to gluten intolerance. Symptoms include itching and rashes on the hands, torso, face, buttocks, elbows, and hairline. Another symptom is the softening and brittleness of nails. Other skin irritations, such as eczema-like reactions, may signal gluten-related issues. Attention Deficit Hyperactivity Disorder (ADHD): Another disorder potentially linked to gluten intolerance is ADHD, which can manifest in both children and adults. Individuals with this condition may have a short attention span and poor self-control. A gluten-free diet can help alleviate symptoms of ADHD. Poor Dental Health: If gluten intolerance affects the absorption of essential elements and minerals, including calcium, it may result in dental and oral issues such as enamel sensitivity, cavities, and mucosal ulcers. If you maintain good oral hygiene but still notice problems, gluten consumption could be the cause. Iron Deficiency Anemia: Celiac disease is often misdiagnosed as iron deficiency anemia. Symptoms include reduced blood volume, fatigue, shortness of breath, headaches, pale skin, and even joint pain. Gluten intolerance hinders the absorption of iron in the intestines. Autoimmune Diseases: Many autoimmune disease patients have a history of gluten intolerance. Celiac disease, an autoimmune condition, involves the immune system attacking the intestinal cells upon gluten ingestion. This autoimmune disease increases the risk of developing other autoimmune conditions such as autoimmune thyroiditis, autoimmune liver disease, Crohn's disease, diabetes, vitiligo, rheumatoid arthritis, and multiple sclerosis, making the situation more severe. How to Treat Gluten Allergy: Testing: It is recommended to undergo gluten intolerance or food intolerance testing to check for corresponding antibodies. Before testing, maintaining a regular diet containing gluten is essential to avoid inaccurate results. If test results indicate gluten or wheat intolerance, strict elimination of gluten-containing foods from the diet is necessary. This includes wheat, rye, barley, flour, coarse wheat flour, and some other foods. When shopping, regularly check product ingredients and opt for items labeled "gluten-free." How to Properly Follow a Low-Carb, Low-Fat Diet: Common Misconceptions With the improvement of living standards, more people are paying attention to their dietary habits, opting for healthier choices based on their individual needs. Among the popular dietary trends, low-fat and low-carb diets have gained significant popularity. However, many individuals often misunderstand the basic concepts associated with these diets. Contrary to popular belief, a low-fat diet does not mean eliminating meat entirely. In a low-fat diet, the focus should be on avoiding high-fat foods such as butter, organ meats, and fried foods. When it comes to the effectiveness of fat reduction in a low-carb diet, short-term results tend to be better than a low-energy, high-carbohydrate, low-fat diet, although long-term effects are similar to the latter. Low-Fat Diet: More Than Just Avoiding Meat In clinical settings, many diseases necessitate a low-fat diet, and it is commonly known that meat products tend to have higher fat content. However, a low-fat diet does not imply abstaining from meat altogether. Experts clarify that a low-fat diet involves keeping dietary fat below 30% of the total daily calorie intake or consuming less than 50 grams of fat per day. The key is to reduce or avoid the intake of high-fat foods, such as butter, organ meats, fried foods, and pickled foods. Not all meats should be avoided in a low-fat diet; fatty meats, organ meats, poultry skin, fish roe, shrimp roe, and crab roe are discouraged. Fish, lean meats from poultry and livestock, especially certain deep-sea fish like salmon, tuna, mackerel, eel, yellow croaker, and hairtail, are recommended due to their lower fat content and the presence of beneficial unsaturated fatty acids that support cardiovascular health, maintain retinal health, and improve vision. It's crucial to recognize that fats in the body serve as a good energy source within cells, provide thermal insulation, and protect internal organs. Additionally, fats assist in the absorption of fat-soluble vitamins and participate in various metabolic activities in the body. To practice a healthy low-fat diet, experts suggest categorizing it into three levels in daily life: mildly restricted fat intake (total daily fat intake not exceeding 50 grams), moderately restricted fat intake (total daily fat intake not exceeding 40 grams), and severely restricted fat intake (total daily fat intake not exceeding 20 grams). Individuals are encouraged to consult clinical physicians and nutritionists to tailor appropriate recipes, cultivate healthy eating habits, and choose foods with lower fat content. Maintaining a balanced fat intake is crucial to meet the body's nutritional needs and provide adequate nutritional support. Low-Carb Diet: Controversial Effects on Weight and Cardiovascular Health Apart from low-fat diets, low-carb diets and carb-restricted diets have become desirable dietary choices for many. Some believe that these diets are effective for weight loss and are healthier compared to traditional calorie-restricted diets. A low-carb diet, specifically referring to a low-carbohydrate intake, involves strict limitations on the consumption of carbohydrates while increasing protein and fat intake. The concept was first introduced by Dr. Atkins in 1972 in "Dr. Atkins' Diet Revolution." The effectiveness of low-carb diets remains a subject of debate in the medical community. Supporters argue that a low-carb diet can moderately reduce body weight (around 10% on average) and lower blood cholesterol levels (around 5% on average), reducing the risk of heart disease to some extent. However, its long-term effectiveness remains uncertain, with studies indicating that only 1% of individuals can adhere to it for an extended period, averaging around 19 months. Critics argue that long-term adherence is challenging, and individuals on low-carb diets tend to compensate by consuming higher amounts of proteins and fats, contradicting prevailing health principles in medicine and nutrition. This diet may not be suitable for individuals with coronary heart disease, gout, or kidney disease. A recent consensus statement from the National Lipid Association, after a comprehensive review of existing evidence, suggested that low-carb diets do not offer advantages in weight reduction and cardiovascular health. The statement defines low-carb diets as those where 10% to 25% of total daily energy comes from carbohydrates, equivalent to consuming 50 to 130 grams of carbohydrates per day. Extremely low-carb diets, defined as having less than 10% of total energy from carbohydrates, or consuming less than 50 grams of carbohydrates per day, were also included. The consensus indicates that individuals following low-carb and extremely low-carb diets experience reduced appetite and hunger, potentially increasing energy expenditure, although the specific mechanisms are unclear and may be related to changes in catecholamines and thyroid hormone levels. The consensus concludes that, regarding weight reduction, short-term (≤6 months) results are superior to low-energy, high-carbohydrate, low-fat diets, but long-term (>6 months) effects are similar to the latter. Extremely low-carb diets are challenging to maintain and have poor compliance. The consensus emphasizes that moderation in food intake is the key to weight loss, and altering the proportions of carbohydrates, proteins, and fats does not have a significant impact. Experts stress that the primary purpose of food intake is to convert chemical energy into heat and mechanical energy, maintaining energy conservation, and providing structural molecules to renew cells and catalyze reactions. A balanced diet is crucial for achieving these goals. Excessive high-energy molecules can lead to fat tissue accumulation and obesity, while a lack of essential fatty acids, essential amino acids, and various vitamins can cause metabolic and endocrine disorders. Both low-carb and low-fat diets serve as compromise solutions to control excessive appetite. Balancing food intake, increasing food variety, and incorporating physical activity are shortcuts to maintaining health. As the saying goes, "control what you eat and get moving" is the correct lifestyle. Further Reading "Sugar-Coated Bombs" on the Low-Carb, Low-Fat Diet Journey In daily life, some foods that appear high in fat do not meet high-fat standards, and vice versa. For example, nuts can be considered "sugar-coated bombs" on the low-fat diet journey. Nuts are rich in protein, unsaturated fatty acids, vitamin E, B vitamins, calcium, iron, and more, and moderate intake can be beneficial to health. However, their fat content is relatively high, ranging from about 40% to 70%. Experts recommend consuming nuts in moderation, keeping the daily intake below 10 grams. Additionally, individuals should be cautious of "hidden fats" in certain foods, such as ice cream, cream cakes, snacks, fried foods, processed meats like sausages, cured meats, and canned meats. When purchasing these foods, people often overlook their high-fat content. Compared to carbohydrates and proteins, fats provide higher energy. For instance, 100 grams of potatoes, when boiled, provide only 70 kilocalories, but when made into French fries, the energy increases to 150.1 kilocalories, more than doubling. Furthermore, the frying process can generate many harmful substances, some of which may be carcinogenic. "Although full-fat milk is considered to have a relatively high fat content, it is rich in aromatic substances. Consuming full-fat milk is not problematic for adults," experts say. Generally, foods with a fat content exceeding 20% are considered high-fat foods. The fat content in whole milk is usually 3.0 to 3.5 grams per 100 grams, not qualifying it as high-fat food. For most adults with normal weight and blood lipids, drinking half a pound to a pound of whole milk per day is beneficial. For those who are overweight or obese but have normal blood lipids, drinking half a pound of whole milk per day is fine as long as blood lipids are within the normal range. For overweight or obese individuals or those with significant blood lipid disorders, especially those with atherosclerosis, it is advisable to drink skim milk. For elderly people who need to control calorie intake to prevent obesity or lipid abnormalities, or those with weak digestion, a moderate amount of low-fat milk can be chosen. Benefits of a Vegan Diet - 6 Science-Based Health Advantages of Vegan Eating A vegan diet offers a range of health benefits. For those looking to lose weight, a vegan diet can be helpful. Veganism also contributes to maintaining heart health. Moreover, this diet may provide protection against certain types of type 2 diabetes and other cancers. Benefits of a Vegan DietHere are the potential benefits of a vegan diet, along with some versatile plant-based whole-food recipes. We'll also explore the differences between vegetarian and vegan diets. Transitioning from a typical Western diet to a vegan diet means eliminating meat and animal products. This shift will make you rely more on other foods. In a fully vegan diet, alternatives include: Whole grains Fruits Vegetables Legumes Peas Nuts Seeds As these foods make up a larger proportion of a vegan diet compared to a typical Western diet, they can lead to higher daily intake of certain beneficial nutrients. Vegan diets tend to provide more fiber, antioxidants, and beneficial plant compounds. They also appear to be rich in potassium, magnesium, folate, and vitamins A, C, and E. The iron content in a vegan diet is even higher. However, the form of iron provided by plants lacks the bioavailability found in animal foods – meaning your body cannot absorb it. Nevertheless, not all vegan diets are created equal. For instance, poorly planned vegan diets may fail to provide sufficient amounts of vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc. This is why choosing a variety of plant-based foods and fortified products is crucial. Supplementation of nutrients like vitamin B12, D, zinc, and calcium may be necessary due to potential deficiencies in a vegan diet. Vegan Eating Can Aid Weight LossMore and more people are turning to plant-based diets in hopes of shedding excess weight. While it's not guaranteed that a vegan diet will lead to weight loss, there are compelling reasons to give it a try. Several observational studies suggest that, compared to non-vegetarians, vegans are often leaner with lower body mass index (BMI). Vegan diets are more effective at reducing body weight compared to their counterparts. Survey results include: People on a low-fat, high-fiber vegan diet lost more weight than those on a traditional low-fat diet. Those following a vegan diet lost an average of 6 kg in 16 weeks, while participants following a Mediterranean diet saw no weight loss. Weight loss among vegetarians was similar to that of vegans. Both groups lost more weight than those on a standard Western diet in a 16-week comparison of low-fat, whole-food vegan and standard omnivorous diets. Overall, understanding which aspects of a vegan diet play the most significant role in weight loss is crucial. Factors such as fiber content, calorie levels, and the consumption of whole foods versus processed foods all influence the effectiveness of a weight loss diet. Vegan Diet Appears to Lower Blood Sugar Levels and Improve Kidney FunctionA vegan diet may also be beneficial for type 2 diabetes and kidney function. In fact, vegetarians often have lower blood sugar levels and higher insulin sensitivity, reducing the risk of type 2 diabetes. Even if you're not entirely vegan, increasing the intake of healthy plant-based foods while reducing meat and dairy consumption may lower your risk of type 2 diabetes. Reducing the Risk of Diabetes ComplicationsIn general, a vegan diet is considered to lower the risk of complications in individuals with type 2 diabetes. Diabetes patients who replace meat with plant-based proteins may reduce the risk of impaired kidney function. More importantly, a vegan diet may help alleviate the pain caused by peripheral neuropathy, a common condition in diabetes patients. Adopting a Vegan Lifestyle Can Prevent Certain CancersAccording to data from the World Health Organization, at least one-third of cancers can be prevented through factors you can control, including diet. Benefits of Eating More Plant-Based FoodsVegetarians typically eat more beans, fruits, and vegetables than non-vegetarians. This may explain why vegetarians may benefit from a 15% lower risk of developing cancer. For example, regular consumption of legumes may reduce the risk of colorectal cancer by 9-18%. Eating more plant-based foods can lower the risk of various cancers, including stomach, lung, oral, and throat cancers. It can also reduce the risk of colorectal, prostate, and pancreatic cancers. Importantly, a vegan diet usually contains more soy products, which may provide some protection against breast cancer. Avoiding the Benefits of Meat ConsumptionAvoiding certain animal products may also help lower the risk of prostate, breast, stomach, and colorectal cancers. Red meat, processed or smoked meats, and meats cooked at high temperatures are believed to promote certain types of cancer. Since a vegan diet excludes meat, vegans do not consume these foods, reducing their cancer risk. Avoiding the Impact of Dairy ProductsVegetarians also avoid consuming dairy products, and research suggests that dairy consumption may slightly increase the risk of prostate cancer. On the other hand, there is evidence suggesting that dairy products may help lower the risk of other cancers, such as colorectal cancer. Therefore, avoiding dairy may not be a factor in reducing the overall cancer risk for vegetarians. It is essential to note that these studies are observational and cannot pinpoint the exact reasons for the lower cancer risk among vegetarians. However, a sensible approach is to focus on increasing your daily intake of fresh fruits, vegetables, and legumes while avoiding processed, smoked, and overcooked meats. Vegan Diet and Reduced Risk of Heart DiseaseConsuming fresh fruits, vegetables, legumes, and fiber is associated with a reduced risk of heart disease. Well-planned vegan diets usually include all these foods in higher amounts than standard Western diets. Observational studies comparing vegans, vegetarians, and non-vegetarians report that vegans have a 75% lower risk of developing hypertension. Vegans may also have a lower risk of dying from heart disease. Vegan diets are more effective than their compared diets at reducing blood sugar, low-density lipoprotein (bad) cholesterol, and total cholesterol levels. This may be particularly beneficial for heart health, as lowering high blood pressure, cholesterol, and blood sugar levels can reduce the risk of heart disease by up to 46%. A balanced vegan diet includes plenty of whole grains and nuts, both of which are beneficial for your heart. Vegan Diet May Alleviate Arthritis-Related PainA vegan diet has positive effects on people with different types of arthritis. Individuals with arthritis who either continue on an omnivorous diet or switch to a whole-food, plant-based vegan diet for six weeks report higher energy levels and improved overall function. A vegan diet may help improve symptoms of rheumatoid arthritis, including pain, joint swelling, and morning stiffness, although this relationship requires further investigation. The higher antioxidant, probiotic, and fiber content in a vegan diet, along with the absence of certain trigger foods, may be the reasons behind these benefits. Vegan Recipe IdeasNow that you've seen the potential benefits, you might be wondering how to diversify your plant-based diet. Fortunately, a vegan diet allows for a wide range of diversity. We'll highlight some delicious recipes to keep your meals creative. Flavorful Sheet Pan DinnerEnhance the flavors of vegetables and proteins by baking them together on a sheet pan. This vegan Mediterranean sheet pan dinner features a lemon marinade and smooth tahini sauce. Feel free to swap out different vegetables to suit your preferences. Stir-Fry with Nut ButterSpice up your meals with this spicy peanut cauliflower stir-fry, featuring Asian-inspired seasonings. Adjust the spice levels to your liking, and pair it with cooked rice or quinoa to fully enjoy the ginger-flavored peanut sauce. Freezable StewPotato and spinach curry comes with vegetables and chickpeas, and it can be made in advance and frozen for a quick meal. Serve it over cooked rice, and try making garlic cornbread spoons as a side dish. Classic Comfort Food, Vegan StyleIf you're craving rich comfort food flavors, this vegan macaroni and cheese will satisfy your taste buds. The sauce is velvety with butternut squash, and nutritional yeast adds a cheesy taste. Vegetarians vs. VegansTo understand what sets a vegan diet apart, take a look at the differences between a vegan diet and a vegetarian diet, which can be helpful. There are several forms of vegetarianism: Lacto-vegetarian: Eats dairy products but avoids meat, fish, and eggs. Ovo-vegetarian: Eats eggs but avoids meat, fish, and dairy products. Lacto-ovo vegetarian: Eats both dairy products and eggs but avoids meat and fish. Vegetarian: Avoids meat, fish, dairy products, and eggs. Vegan: Strictly avoids all animal-based foods, such as meat, fish, eggs, and dairy. Vegans often also avoid animal by-products like gelatin. Many vegans also choose to avoid products produced by bees, such as honey. While some people choose a vegan diet for its potential health benefits, others do so for ethical, religious, or environmental reasons. Pros and Cons of VegetarianismVegetarianism typically refers to not eating animal-based foods. Vegetarianism has many advantages, such as lowering the risk of cardiovascular disease, reducing the risk of cancer, preventing constipation, and avoiding parasitic infections from meat products. However, long-term vegetarianism can lead to nutritional imbalances, which are not conducive to the body's growth, development, and metabolism. Pros of Vegetarianism Lowering the risk of cardiovascular disease: Cholesterol levels in meat are much higher than those in vegetarian foods. Excessive cholesterol in the blood can increase the risk of blocked blood vessels and coronary heart disease. Reducing the risk of cancer: Vegetarianism may reduce the probability of developing cancer, especially the incidence of colorectal and colon cancer. Preventing constipation: A vegetarian diet is rich in dietary fiber, promoting intestinal peristalsis and helping to prevent constipation. Avoiding parasitic infections from animal products: Meat is the origin of human parasitic infections. Meat, fish, and seafood may carry parasites, but vegetarian diets usually lack parasites, reducing the risk of infection. Reducing kidney burden: Large amounts of animal-based foods and their breakdown products can increase the burden on the kidneys. Vegetarianism can relatively reduce the burden on the kidneys. Cons of Vegetarianism Weakened immune system: Long-term vegetarianism may lead to inadequate intake of high-quality proteins and fats, as well as deficiencies in calcium, iron, and B-complex vitamins. This imbalance can weaken the immune system, making the body more susceptible to diseases. Osteoporosis: Long-term vegetarianism, with insufficient calcium intake, can lead to osteoporosis and fractures. Vitamin deficiency: Regular consumption of a vegetarian diet can lead to vitamin deficiencies, making individuals prone to night blindness, rickets, and other diseases. If you choose a vegetarian diet, continue to consume eggs and milk to ensure nutritional balance and supplement protein intake. Soy and soy products are essential sources of high-quality protein for vegetarians. For health reasons, it is best to choose fermented soy products and maintain a balanced diet. ConclusionA vegan diet can provide a range of health benefits. In most cases, researchers are unsure of what causes these benefits. In other words, adding nutrient-rich whole plant foods to your diet will only benefit you. About Gluten-Free Diet: What You Need to Know In recent years, adopting a "gluten-free diet" has become increasingly popular. Various "gluten-free" products are now available both online and in supermarkets. Individuals with thyroid disorders, those aiming to lose weight, individuals with digestive discomfort, those prone to inflammatory reactions, people with eczema, and those allergic or intolerant to gluten are advised to avoid gluten-containing products. Some have experienced weight loss, reduced thyroid antibody levels, improved skin conditions, and increased vitality after eliminating gluten from their diets. However, others find it challenging to adhere to this diet due to food restrictions, higher costs, and increased stress. So, is a gluten-free diet necessary, and if so, how should it be approached? Key Point 1 What is gluten? What foods contain high levels of gluten? Gluten refers to wheat gluten protein, a crucial component of wheat-based foods. When wheat gluten protein interacts with water, it forms a large, continuous gluten network, providing the unique elastic structure responsible for the diverse and appealing texture of wheat-based products. Whether it's the airy structure of bread, the fine strands of noodles, or the stretchiness of dumpling skins, they owe their characteristics to the adhesive elasticity brought about by gluten. In general, the stronger the gluten strength in wheat-based products, the less suitable they are for individuals sensitive to gluten. Many people mistakenly believe that avoiding gluten means consuming less whole grains and avoiding bran components, but this is a misconception. "Gluten" is unrelated to bran, coarse grains, and other concepts. Compared to whole wheat flour, refined white flour has a higher gluten content. Wheat is the primary source of wheat gluten protein (gluten) in food. Barley, rye, and triticale can also form gluten structures. Other grains like buckwheat, quinoa, and amaranth cannot form a gluten structure, making them gluten-free. Key Point 2 Why can gluten cause trouble? A small number of individuals experience allergic reactions to wheat gluten protein, with the most severe being "celiac disease," or gluten-sensitive enteropathy. Consuming foods containing wheat gluten protein can lead to damage to the small intestine mucosa and result in severe malnutrition for those with this condition. For individuals with weak digestive abilities, breaking down the extensive network of wheat gluten protein is challenging. Undegraded fragments of wheat gluten protein that enter the bloodstream after damage to the intestinal mucosa may trigger an immune response, causing an increase in inflammatory reactions and leading to a series of adverse reactions. This situation is often classified as a "food intolerance" reaction. Additionally, some people may have antibodies to wheat gluten protein in their blood, known as chronic wheat allergy or wheat sensitivity. This can manifest as various low-level inflammatory reactions causing discomfort such as unexplained weight gain, brain fog, inflammation of the skin and mucous membranes, eczema, headaches, irritability, bloating, fatigue, and digestive problems. Since these adverse reactions may not occur immediately after eating and lack specificity, they are often overlooked. Moreover, food intolerance reactions are often accompanied by post-meal fatigue, feelings of stress, and a noticeable increase in heart rate. Key Point 3 How to know if you have gluten intolerance If you suspect you have gluten intolerance, you can temporarily eliminate all wheat-based foods for a month and observe whether various discomforts and biochemical indicators show significant improvement. If there is no improvement, it indicates that your condition is not caused by consuming foods containing wheat gluten protein. If it is, continue to avoid them. After six months, try reintroducing these foods in small amounts. If, after several attempts, there are no adverse reactions, you can continue to consume them. If adverse reactions persist, continue to avoid these foods. Additionally, you can consult with the allergy and nutrition departments of a tertiary hospital, undergo relevant tests, and seek medical advice to confirm your condition and receive recommendations on whether to stop consuming wheat gluten-containing foods. Key Point 4 Which gluten-free ingredients can replace wheat-based foods Main food ingredients that do not contain wheat gluten protein include: Various types of rice (including white, red, purple, and black varieties). Millet, sorghum (sticky varieties are called glutinous millet), including both sticky and non-sticky varieties. Corn in various colors. Quinoa, buckwheat. Potatoes, sweet potatoes, yams, taro, and other tubers. Red beans, green beans, various colorful kidney beans, dry peas, chickpeas, and lentils. These ingredients can replace wheat-based foods as part of the main food ingredients. When craving noodles, you can use rice noodles or rice vermicelli as substitutes. For snacks, you can use gluten-free flour to make baked goods or replace them with rice cakes, taro cakes, bean rolls, or mashed potatoes. Key Point 5 Which gluten-containing foods can be eaten in small quantities For those without severe gluten allergies, especially those opting for a gluten-free diet to improve their health, the following foods can be considered: Soy sauce, yellow bean sauce, sweet bean sauce, etc. Although their raw materials contain wheat flour, the finished products have lower protein content, and the large molecular network structure has been lost due to microbial degradation. Oatmeal porridge. Oats themselves have lower wheat gluten protein content than wheat and barley. When pressed and cooked into porridge, the natural structure of the grains is also destroyed, making it challenging to form a continuous gluten protein network. Therefore, oatmeal porridge can still be consumed under the premise of confirming no adverse reactions. Gluten. In the process of making gluten, most of the protein is removed, so the gluten content is low. However, extra gluten chunks given during processing should not be consumed. After washing away the protein, not only does the protein content decrease significantly, but also the loss of vitamins and minerals, making the nutritional value of such foods low. Dim sum such as shrimp dumplings. They have a transparent outer skin made from starch, not flour, specifically wheat starch without protein. The vitamin and mineral content is also low. Cakes, cookies, and pastries. These are made with low-gluten flour, with lower gluten protein content than regular wheat-based products. Additionally, a large amount of oil added impedes the formation of the gluten network. The main issue is that they have low nutritional value and high calories, so they are not recommended for frequent consumption. Except for oatmeal, the nutritional value of these foods is generally low. They should not be consumed regularly just because they have low gluten content; they can be used occasionally to change flavors. However, individuals with severe allergic reactions, especially those with celiac disease, should still try to avoid these foods. After trying in small quantities a few times, wait for at least three days to confirm no adverse reactions before consumption. Perhaps it is precisely because one cannot eat wheat-based foods that people discover how overly dependent they are on various delicious foods made from wheat. Without them, the variety of daily food ingredients can be more diverse. Mixing millet with fish, meat, eggs, and various vegetables can also be delicious. Heart-Healthy Diet: Beneficial Foods for Cardiovascular Health Heart disease stands as the foremost threat to human life, and ensuring a healthy heart starts with our daily dietary choices. As World Heart Day approaches on September 28th, it is crucial to ask yourself: do you truly understand what contributes to heart health? Let's explore essential foods that promote cardiovascular well-being. I. Nuts Nuts play a crucial role in regulating blood pressure, boosting antioxidant levels, reducing inflammation, improving metabolism, and lowering the risk of ischemic heart diseases without adding excessive weight. Additionally, the rich content of vitamin E in nuts acts as a renowned antioxidant, preventing cell aging and reducing the risk of heart diseases. Top recommendations: Almonds, walnuts, hazelnuts, peanuts, pistachios, and walnuts. II. Vegetables and Fungi Vegetables boast rich concentrations of vitamins, fiber, calcium, potassium, and low-fat, low-energy attributes. They aid in reducing cholesterol levels, maintaining clear blood vessels, and lowering the risk of heart diseases. Fungi, known for their strong nourishing properties, contribute valuable nutrients for cardiovascular health. Top recommendations: Spinach, carrots, eggplants, cabbage, black fungus, and mushrooms. III. Legumes Legumes, rich in protein and fat-free, are cholesterol-free and contain fiber, iron, calcium, and potassium. A diet incorporating legumes can significantly reduce the risk of heart diseases and certain cancers. For women, consuming legume-based products is particularly beneficial, effectively reducing the risk of heart disease. Top recommendations: Black beans, soybeans, fava beans, green beans, peas, and red beans. IV. Fish Fish, known to prevent fat deposition and arterial blood clotting, plays a vital role in reducing the chances of stroke, heart disease, irregular heartbeats, fat deposition, arterial hardening, and sudden cardiac arrest. Regular consumption of fish, excluding deep-fried varieties, contributes positively to overall heart health. Top recommendations: Tuna, freshwater trout, mackerel, sardines, salmon, and tilefish. V. Berries Many berries are rich in vitamins, with higher fiber content compared to other fruits, and some boast high levels of antioxidants. Regular consumption of berries supplements the body with vitamin C, trace amounts of iron, calcium, and vitamin A, simultaneously lowering the risk of heart attacks. Top recommendations: Blueberries, blackberries, strawberries, raspberries, acai berries, and cranberries. Heart Health and Aerobic Exercise Exercise gifts you a robust heart. The efficiency of the heart's function relies on the adequacy and strength of myocardial contractions. Exercise not only increases myocardial strength but also enhances coronary blood flow, alleviating nutritional deficiencies in the heart. In a time when cardiovascular diseases are increasingly affecting young and middle-aged individuals, embracing physical activity adds an extra layer of safety. I. Brisk Walking Walking is the simplest and most effective aerobic exercise for improving cardiorespiratory function and increasing oxygen intake. Recommended frequency: approximately 4.5 kilometers of walking daily, for at least 30 minutes, around 5 times a week. II. Swimming Swimming provides excellent exercise for the nervous, respiratory, digestive, muscular, and circulatory systems, serving as a delightful full-body workout. III. Dancing Dancing, being a full-body exercise, relaxes the body and mind, enhances mood, reduces stress, promotes blood circulation, and increases oxygen intake. Experts suggest tailoring dance routines according to individual physical conditions. IV. Cycling Research indicates that a cycling habit enhances cardiovascular function, with heart rate variations depending on pedaling speed and terrain fluctuations. Climate and Heart Diseases The last Sunday of September marks World Heart Day, prompting us to reflect on the prevalent threat of heart diseases to human health. Climate, as we know, significantly impacts health and emotions, contributing to conditions like arthritis and heart disease. Climate change often leads to various health issues. Let's explore the relationship between climate and heart diseases. Cold Weather and Increased Cardiovascular Burden Low temperatures increase the burden on the cardiovascular system. Consequently, deaths due to heart diseases are more common in winter, as low temperatures cause blood to flow from the skin into the body, requiring the heart to work harder to maintain body warmth. Hot Summer Leading to Heart Disease Mortality Summer also sees a peak in heart disease-related deaths. Intense heat causes the heart to beat more vigorously, increases sweating, and raises blood pressure. Overheating can burden the immune system and weaken the body's resistance, making individuals more susceptible to infectious diseases. Age and Weight Sensitivity to Climate Elderly individuals are more sensitive to climate changes due to the natural weakening of the cardiovascular system with age. Additionally, body weight influences people's perception of climate – overweight individuals find it uncomfortable in hot weather, while those with lower body weight struggle in cold conditions. Similar Climate Responses in Men and Women Experiments reveal that both men and women exhibit almost identical responses to climate changes. Poor Air Quality Triggering Myocardial Infarction Heart disease patients face a higher likelihood of developing diseases when breathing polluted air. Environmental pollution from industrial and vehicular emissions increases airborne particulate pollutants, leading to systemic inflammation and triggering myocardial infarction. The significance of environmental factors is evident in health surveys of American firefighters, where 50% of deaths are attributed to cardiovascular diseases, with 10%-100% of heart attacks occurring while inhaling large amounts of smoke during firefighting. Headaches Caused by Air Conditioning and Dryers Air conditioners and dryers help individuals avoid extreme cold or heat, but they absorb negative ions from the air, adversely affecting the body, brain, and emotions. Prolonged exposure to air with excessive positive ions released by air conditioners can cause headaches after more than 8 hours of exposure. In conclusion, adopting a heart-healthy diet, engaging in regular aerobic exercise, and being mindful of climate conditions contribute to maintaining a healthy heart and reducing the risk of cardiovascular diseases. For individuals with specific health conditions, consulting a healthcare professional before making significant changes to diet or exercise routines is advisable. Diet and Health: 10 Practical Tips for Controlling Diabetes Through Diet Diabetes primarily manifests in two types: Type 1 and Type 2. Type 1 diabetes is relatively uncommon and cannot be prevented, while Type 2 diabetes is more prevalent and is largely associated with lifestyle factors such as obesity and sedentary habits. If blood sugar levels are abnormal but not yet at the diabetes stage, it falls into the category of prediabetes. This indicates a higher risk of developing diabetes in the future. The good news is that around 80% of Type 2 diabetes cases can be prevented. A specialist nutritionist and Diabetes UK spokesperson, Dr. Grace, shared ten practical tips for individuals with diabetes to manage their condition through diet. Choose Healthier Carbohydrates:Diabetes patients should reduce sugar intake, as all carbohydrates impact blood sugar levels. It is crucial to understand which foods contain carbohydrates, opting for healthier choices like whole grains, vegetables, fruits, legumes, and dairy. Conversely, limit refined carbohydrates like white bread, white rice, and highly processed foods. For those with Type 1 diabetes, calculating carbohydrate intake can help control blood sugar levels. Seeking guidance from a nutritionist or participating in diabetes education programs recommended by doctors can provide valuable information and assistance. Limit Salt Intake:Excessive salt consumption raises the risk of hypertension, which, in turn, increases the chances of heart disease and stroke. Given that individuals with diabetes are already at a higher risk for these conditions, it is advisable to consume no more than 6 grams of salt per day (approximately 1 teaspoon). Be mindful that many packaged and semi-processed foods already contain salt. Reducing the intake of processed foods and checking food labels for salt content can be beneficial. Flavoring foods with herbs, spices, and chili is a healthier alternative if you find low-salt options less tasty. Include Legumes and Fish in Your Diet:Consuming oily fish is advantageous for individuals with diabetes. Reducing the intake of red and processed meats, such as bacon, ham, and sausages, is associated with a lower risk of cardiovascular diseases and certain cancers. Legumes, eggs, fish, poultry, and nuts can replace red meat. Vegetables like peas, lentils, and beans are rich in fiber and have minimal impact on blood sugar levels, making them suitable meat substitutes. Aim to eat two servings of oily fish per week, including salmon, sardines, and mackerel, which are rich in omega-3 fatty acids, beneficial for preventing heart disease—a heightened risk for those with diabetes. Consume More Fruits and Vegetables:Incorporate fruits and vegetables into meals and use them as snacks. Fruits and vegetables provide essential vitamins, minerals, and fiber. Opt for whole fruits instead of fruit juices, and consume them in moderation throughout the day. Fresh, frozen, canned, and dried fruits all contribute to a healthy diet. Choose Healthy Fats:Nuts, seeds, avocados, olive oil, and oily fish contain beneficial healthy fats. When cooking, consider using plant oils such as olive oil, rapeseed oil, peanut oil, corn oil, and sunflower oil instead of saturated fats like palm oil, coconut oil, butter, and lard. Employ cooking methods like baking, steaming, and grilling instead of deep frying. Limit Sugar Intake:Weight management aids in diabetes prevention. Avoid sugary drinks, energy drinks, and fruit juices, opting for water, unsweetened milk, coffee, and tea. Reduce consumption of sugary cakes, snacks, and biscuits, as well as foods containing added fructose and polyols. Artificial sweeteners may help reduce calorie intake and sugar consumption. Choose Healthy Snacks:If you crave snacks, opt for items like yogurt, unsalted nuts, seeds, fruits, and vegetables instead of chips, fries, cookies, and chocolate. Pay attention to portion sizes when snacking. Moderate Alcohol Consumption:Drinking alcohol on an empty stomach is not advisable, especially for those taking insulin or other diabetes medications, as it can increase the risk of hypoglycemia. If consuming alcohol, limit it to a maximum of 14 alcohol units per week, and avoid binge drinking. Try to have alcohol-free days each week. Remember: One alcohol unit is equivalent to 25 milliliters of spirits or 284 milliliters of standard beer or cider. A small glass (125 milliliters) of wine is actually 1.5 alcohol units. Alcohol is high in calories, so consider reducing alcohol intake if weight loss is a goal. Be Cautious with Diabetes-Specific Foods:Be wary of so-called "diabetes-friendly" foods, as they often provide no additional benefits for diabetes patients and can still impact blood sugar levels. These foods typically contain similar amounts of fats and calories as regular items and are often more expensive. Prioritize Dietary Changes over Supplements:There is no evidence that vitamin and mineral supplements aid in diabetes control. It is unnecessary to take supplements unless there is a specific risk of deficiency or a medical need for a particular supplement (e.g., folic acid for pregnant women). Obtaining necessary nutrients through a varied diet is the best approach. If there are concerns about nutritional deficiencies, consult a doctor before taking supplements, as some may interfere with medication effectiveness or worsen certain diabetes complications, such as kidney disease. Additionally, regular physical activity is crucial. Staying active helps manage diabetes and reduces the risk of cardiovascular diseases. Aim for at least 150 minutes of moderate-intensity exercise per week, breaking it down into sessions of at least 10 minutes each for easier adherence. In conclusion, maintaining an active lifestyle, avoiding prolonged sitting, and engaging in regular physical activity are essential for overall well-being. Even a short walk around can be beneficial for both the body and mind. Heart-Healthy Copycat Olive Garden Chicken & Gnocchi Soup Indulge in the comforting goodness of this heart-healthy copycat Olive Garden chicken and gnocchi soup. With its creamy texture and chewy, pillowy gnocchi, this soup not only satisfies your appetite but also nourishes your heart. Pair it with a vibrant green salad and some wholesome breadsticks for a delightful meal. Ingredients: 3 tablespoons extra-virgin olive oil 1 ½ cups chopped yellow onion ¾ cup sliced celery 2 tablespoons minced garlic 2 teaspoons fresh thyme leaves 5 cups lower-sodium chicken broth ¾ cup matchstick carrots ½ teaspoon ground pepper ⅛ teaspoon salt 1 (14 ounce) bone-in chicken breast, skin removed 1 (12 ounce) package refrigerated potato gnocchi 3 cups baby spinach, coarsely chopped ½ cup half-and-half 2 tablespoons cornstarch Directions: Heat oil in a large Dutch oven over medium heat. Add onion and celery; cook, stirring occasionally, until softened, about 5 minutes. Stir in garlic and thyme; cook, stirring often, until fragrant, about 1 minute. Stir in broth, carrots, pepper, salt, and chicken; bring to a boil over medium-high heat. Reduce heat to medium to maintain a simmer; cook, flipping the chicken occasionally, until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, 15 to 20 minutes. Transfer the chicken to a plate. Stir gnocchi into the simmering soup; cook, stirring occasionally, until tender, about 5 minutes. Meanwhile, using 2 forks, shred the chicken into bite-size pieces. Return the shredded chicken to the pot. Add spinach; stir until the spinach is wilted, about 1 minute. Whisk half-and-half and cornstarch together in a liquid measuring cup. Drizzle the mixture into the soup; cook, stirring constantly, until slightly thickened, about 2 minutes. Delight in the rich flavors of this heart-healthy soup that not only satisfies your taste buds but also contributes to your well-being. Heart-Healthy Chicken and Vegetable Stew Warm up your winter nights with this heart-healthy chicken stew, perfect for chilly evenings. Packed with lean protein and an array of colorful vegetables, this recipe is not only satisfying but also beneficial for your heart. Serve it alongside homemade biscuits for a wholesome and nourishing meal. Ingredients: 2 teaspoons canola oil 4 skinless, boneless chicken thighs, cut into 1 1/2-inch pieces (about 1 pound) 4 medium carrots, thinly sliced (2 cups) 2 stalks celery, thinly sliced (1 cup) 2 medium leeks, thinly sliced (2/3 cup) 3 cloves garlic, minced 2 cups reduced-sodium chicken broth 1 medium round red potato, cubed (3/4 cup) 1 cup frozen cut green beans 2 teaspoons snipped fresh rosemary or 1 teaspoon dried rosemary, crushed ¼ teaspoon ground black pepper ½ cup fat-free milk 1 tablespoon flour Cracked black pepper Directions: In a 4-quart Dutch oven, heat oil over medium heat. Add chicken, carrots, celery, leeks, and garlic. Cook and stir for 5 to 8 minutes or until the chicken is brown on all sides and the vegetables are starting to soften. Stir in chicken broth, potato, green beans, rosemary, and ground black pepper. Bring to a boil; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink. Meanwhile, in a small bowl, whisk together milk and flour until smooth. Stir the mixture into the cooked stew. Return to boiling; reduce heat. Cook and stir for about 2 minutes or until the mixture is thickened. To serve, ladle the stew into four bowls. Sprinkle each serving with cracked black pepper. Enjoy this heart-warming and nourishing meal.