Here are five common holiday foods you should avoid for a happier, healthier heart.

Bread Rolls

Bread is an integral part of the average holiday buffet or banquet. It’s the perfect match for all those holiday cheeses and cured meats. Unfortunately, it also tends to be jam-packed with needless calories and shocking amounts of sodium.

Cookies

Baking holiday cookies is a classic Christmas tradition for countless families. But, once you’ve finished applying the frosting, you might be better off leaving the cookies for the kids. They’re rich in sugar, potentially leading to weight gain, high blood pressure, and even diabetes.

Eggnog

For many, it just wouldn’t be Christmas without eggnog. However, while this rich drink is surely delicious, it’s also filled with cholesterol, fat, and sugar. Of course, you can still have a little glass to celebrate. Just try not to drink it daily.

Snacks

It’s no secret that snacking isn’t great for your health. It usually leads to weight gain and appetite issues. Around the holidays, people tend to have more unhealthy snacks, like chips, dips, cheeses, and nuts than ever.

Cocktails

Eggnog isn’t the only risky drink that tends to be served around the holidays. Many parties also serve spicy cocktails filled with cinnamon, star anise, and lots of sugar, too. In general, it’s best to limit your alcohol intake, especially avoiding rich, sugary cocktails.

Here are the foods you can consume to reduce your chances of suffering from inflammation.

Spinach

Spinach is a leafy green, rich in nutrients, and packed with vitamins and minerals. Only 85 grams provides over 100% of the daily requirement of vitamin K. It also contains substantial amounts of other vitamins like A, C, E, and B. And it contains minerals such as magnesium, manganese, potassium and calcium. But where it perhaps matters the most, spinach offers health benefits like carotenoids and flavonoids known to possess anti-inflammatory properties and work as antioxidants.

Kale

One serving of raw kale provides 206% of the daily requirement of vitamin A, 134% of vitamin C, and 684% of vitamin K. It contains quercetin and kaempferol antioxidants which help in reducing inflammation as well as oxidative stress.

Arugula

Arugula is quite helpful for fighting inflammation because it contains indole-3-carbinol and erucin (an isothiocyanate). Erusin was found to inhibit cytokines, molecules that promote communication between your cells, and pro-inflammatory enzymes in animal studies. It reduces aches and pains that come with inflammatory diseases.

Beet Greens

Green beet greens contain betalains and nitrates that make them useful for people suffering from inflammatory diseases. Betalains have antioxidants that could help reduce swelling. Beets are also high in nitrates, which means they can help with inflammation by getting rid of toxic elements in your blood.

Seek for Nutritionist

To reduce inflammation, it helps to create the proper diet and consume foods that keep the condition in check. Help your body stave off the pain of inflammation by eating anti-inflammatory foods and changing poor eating habits. Stay in balance while enjoying favorite meals moderately.

Consult your health care provider or a nutritionist for an individualized dietary plan.

This article will rank different leafy greens according to their nutrient content. If you want to know which leafy greens have the most nutrients, keep reading.

Iceberg Lettuce

When compared to other leafy greens, iceberg lettuce is the least nutritious. In this list, it achieves a nutritional score of 18.28 but does supply important nutrients such as vitamins C, K, and A, folate, potassium, and antioxidant anthocyanins.

Cabbage

Cabbage contains vitamin C, B vitamins, calcium, and folate which gives it a nutrition score of 24.51. Raw green cabbage contributes around 56% of your daily value of vitamin K which promotes heart health.

Romaine Lettuce

Romaine lettuce has an impressive nutrition score of 63.48, thanks to high amounts of vitamin A which provides about 23% of your daily requirement per one-cup serving. It also contains beta-carotene, lutein, and zeaxanthin which have been associated with raising the antioxidant properties in the body.

Chicory

Chicory has a nutrition score of 73.36 and is good a source of inulin, a fiber that aids in digestion and helps to regulate appetite. Also, it contains essential vitamins, minerals, and antioxidants which have anti-inflammatory properties.

Watercress

When it comes to greens, watercress scores 100 percent which makes it an essential vegetable to keep in your refrigerator. It contains important vitamins such as vitamin K and B9 as well as antioxidants like beta-carotene. Watercress may even slow down the aging process by reducing DNA damage and oxidative stress.

Consult Your Doctor

There are many health benefits to eating leafy greens such as promoting heart health and digestion. Leafy greens should be part of your meal because of the multiple benefits they have.

Ask for advice from a healthcare specialist about your particular dietary issues or diseases before increasing the amount of leafy greens in your diet.

The information in this article will help you better understand the hidden risks posed by too much sugar in human bodies.

Blood Sugar Spikes

Excessive sugar consumption causes frequent blood sugar spikes. If the body is unable to lower postprandial hyperglycemia (higher levels of glucose in the blood that appear mainly after eating), it could mean you have insulin resistance and prediabetes. These uncontrolled spikes might develop into type two diabetes. In addition, they may lead to severe conditions like heart failure, renal damage, neuropathy, and retinopathy.

Mental Health Changes

Depression is one of the mental health changes that may occur upon excessive intake of sugar. Moreover, depression, energy crashes, blood sugar fluctuations, and other reactions can be caused by too much sugar resulting in irritability and fatigue. The Centers for Disease Control states that sugary beverages, especially soda, have a link with mental illness.

Weight Gain

Obesity is a result of consuming lots of sugar. This means the consumption of added sugars has been linked to increased obesity risk. Reduce the intake of added sugars, particularly in beverages to avoid gaining too much unhealthy weight.

Fatty Liver

Excess fat deposits can also cause non-alcoholic fatty liver disease, which is sometimes referred to as NAFLD. Fat builds up as time goes by, especially with the caloric surplus from sugars. The reduction of fructose in your diet will hinder the development of liver steatosis – increased production of fat in the liver – and also help to prevent the destruction of the liver itself.

Healthcare Professional

Heart diseases, diabetes, and liver diseases can result from too much sugar. Pay attention to the hidden risks associated with consuming too many sugary items and modify your diet. Eating sugar in moderation as part of a healthy diet is suggested.

Consult with a healthcare professional for advice on reducing a high sugar intake.

Baked Eggs

Baked eggs are rich in protein and low in fats. Couple them with your favorite veggies to infuse your breakfast with vitamins, minerals, and essential carbs. It’ll feel like getting a turbo boost after pumping iron or hitting the treadmill.

Egg Sandwich

If you don’t like baked eggs, switch to a whole-grain egg sandwich. The protein from the eggs will fuel muscle recovery, and the carbs from the bread will replenish your energy.

Fruit and Cottage Cheese

Fresh fruit is loaded with antioxidants, vitamins, and carbs, whereas cheese has lots of protein. When these two team up, they create one of the most delicious and healthiest breakfasts.

Pumpkin Banana-Glazed Muffins

Pumpkins have a rich flavor, while bananas are naturally sweet. Mash these two together, add some baking powder, pop them into an oven, and you’ll tickle your taste buds and rejuvenate your muscles.

Protein Bites

Protein bites are usually made with nuts and, of course, protein powder. They’re also fiber-dense, making them a great way to recover after exercising.

Protein Shake

A good old protein shake should definitely be in your post-workout lineup. Blend it with water to speed up muscle recovery or milk for an extra protein kick. As soon as you dig in, you’ll hear your body say “Thank you!”

Cheese and Deli Meat

Add some low-fat cheese and lean deli meat to a whole-grain wrap to revv up body after lifting weights or running. You’ll be back on your feet in no time.

Yogurt Parfait

Yogurt parfait doesn’t just sound fancy – it’s super-healthy as a post-workout meal. Fruit, granola, and Greek yogurt have a large amount of protein and fiber to give you an instant energy boost.

Need a Healthy Refuel? These Breakfasts Will Give You a Jumpstart

There’s no need to sacrifice your fitness goals to recover from an exercise. Eat any of the five recipes, and your energy will resurge.

Jimmy Dean Fully Cooked Turkey Sausage

High protein, low fat – sounds like something from your dreams, but it’s actually the nutritional profile of Jimmy Dean Fully Cooked Turkey Sausage. This dish has just 130 calories and 13 grams of protein, making it perfect for shedding unwanted pounds.

Member’s Mark Garlic Herb Seasoned Chicken Breast

Zap this chicken breast in the oven for a few minutes, and it’ll give you 20-30 grams of protein, which is real kryptonite to fat. But wait, it gets better – it only has 130 calories.

Member’s Mark Organic Acai Smoothie Bowls

If you’re looking for grain-free granola, this organic acai smoothie bowl is the right choice. The oats, bananas, blueberries, and strawberries inside give you a ton of protein and fiber to help you sculpt the six-pack you’ve always dreamed of.

Member’s Mark Broccoli Normandy

Give this broccoli a spin in your microwave to receive two grams of fiber and just 25-30 calories per portion. For extra protein, combine it with Member’s Mark Garlic Herb Seasoned Chicken Breast.

Eggland’s Best Three Cheese Cage Free Omelet

This omelet is another low-calorie, protein-rich Sam’s Club dish that will tickle your taste buds and help you slim down. Eat it with fruit for more fiber, or serve it in a corn tortilla with a tomato for a delicious breakfast. The moment you dig into the meal, you’ll start purging all those fatty cells and replacing them with protein.

Frozen Is the Way to Go

Fresh food is unbeatable, but Sam’s Club frozen foods are the next best thing. Add all five to your weight loss routine to make your plan more sustainable and ramp up your intake of vitamins, proteins, and other valuable nutrients.

It Has Lots of Fiber

The fiber in celery keeps you full longer, which is the main driver of shedding extra pounds. By reducing your craving for chocolate, KFC chicken, smash burgers, French fries and McDonald’s cheeseburgers, the veggie helps eliminate bad foods from your diet.

It’s Full of Water

Like fiber, water keeps you satiated, reducing the likelihood of craving chocolatey or fatty snacks. Guess what – celery is 95% water, making it perfect for losing weight.

It Has Minimal Calories

An average celery stalk contains just 23 calories, allowing you to enjoy a crunchy snack without curbing your weight loss journey.

It’s a Healthy Snack

Potato chips and granola bars might be your go-to snacks, but they’re not good for losing weight, especially if combined with dipping sauces. Celery is a much healthier alternative. The next time you yearn for a snack, add a few celery sticks to a salad and keep your weight loss journey on schedule.

Besides promoting weight loss, celery is also great for your heart. It relaxes artery walls to reduce blood pressure and allow more nutrients to travel to and from the heart. As soon as you finish your celery snack, you’ll almost hear your heart say, “Ahh, that felt awesome.”

Say Goodbye to Weight Loss Roadblocks with Celery

Instead of sabotaging your weight loss regimen with chocolate or cheeseburgers, choose celery as your go-to snack. It’ll keep you fuller and healthier without adding extra pounds. The best part? It doesn’t matter whether you eat it raw or blend it in a delicious juice. You’ll reap the same weight loss benefits and banish unwanted pounds faster.

The article explains the science of why oatmeal is good for you, suggests serving sizes, and provides ways to enjoy your oats.

Oatmeal Lowers Cholesterol

Beta-glucan is a type of soluble fiber and it’s what helps oatmeal lower the level of low-density lipoprotein cholesterol in the body. By binding with cholesterol in the digestive tract, beta-glucan reduces LDL and total cholesterol levels. It is recommended people consume 1-1.5 cups of oatmeal as it provides three grams of this soluble fiber required for heart health.

Oatmeal Improves Gut Health

In addition to helping lower cholesterol, the fiber in oats known as beta-glucan can also feed the beneficial bacteria that live in your gut. Oats have been found to rebalance gut flora, enhance the body’s immune function, promote weight loss, and prevent weight gain.

Types of Oats Explained

Supermarkets have several types of oatmeal choices, such as instant, quick-cooking, rolled oats, and steel-cut oats. The last are the least processed and only have their shell removed. It takes longer to cook them and results in a coarser texture. Rolled oats are steamed and rolled flat, which makes them cook faster with a smoother texture. Instant oats are tiny flakes that reduce the cooking time and have a softer consistency.

Oatmeal Is Versatile

Oatmeal is a breakfast food that can be made in many different ways, depending on your personal taste. If you want a more savory oatmeal dish, add grape tomatoes, avocados, bacon chunks, jalapenos, cilantro, green onions, parmesan, or french-fried onions. You can also add it to muffins, granola bars, cookies, and more for a portable, sweeter snack.

Consult Healthcare Specialist

Oatmeal can be consumed at any time during the day to improve your well-being. You can add it to other healthy foods like muffins and smoothies, making it very easy to have in your diet whenever you want.

Consult your doctor for personalized advice on the amount of oats to add to your diet.

Here are six breakfast foods to consider.

Cottage Cheese

Cottage cheese contains high calcium content and casein, which is a slow-digesting protein that promotes feelings of fullness. The protein also provides amino acids for muscle growth. Moreover, cottage cheese has a mild flavor that can go well with sliced fruit toppings or vegetable smoothies as a breakfast meal or snack.

Whole Grain Toast with Avocado

Whole-grain bread is an excellent source of complex carbohydrates that are cram-full of fibers. Avocados, on the other hand, have unsaturated healthy fats. The complex carbohydrates digest slowly and keep you full and energized for early morning workouts.

One way of preparing this meal is spreading mashed avocados on whole-grain toast and sprinkling some salt or black pepper on top.

Boiled Eggs

Eggs have high-quality proteins and contain all the essential amino acids for muscle growth. The high protein helps to control appetite and regulate calorie intake. Having boiled or poached eggs for breakfast is better for weight loss since they don’t have any added fat from butter or cooking oils.

Greek Yogurt

Greek yogurt comprises of probiotics that contribute to gut health and improved metabolism. It’s also protein-rich and low in sugar, which helps to build muscle and keep you full for longer. You can use Greek yogurt as a base for smoothies or take it with fruit slices and nuts as a morning snack.

Oatmeal

The soluble fiber in oats helps to regulate blood sugar and promote fullness. They also have complex carbohydrates that gradually release energy to keep you powered up for morning exercises or fitness training.

Power Breakfast Choices

With breakfast being the most important meal of the day, what you eat determines your dietary habits and needs throughout the day. The protein-rich and fiber-packed daybreak meals will help you lose weight as well as promote muscle gain.

Here’s a list of major restaurant chains with low-fat breakfasts.

Cracker Barrel: Biscuit Sandwich Breakfast

The biscuit sandwich breakfast at Cracker Barrel is one of the lowest-calorie options. It consists of two biscuits with meat, usually ham or bacon. To make the meal nutrient-dense, you can pair it with tomato slices or any other fruit. This dish packs around 500 to 505 calories.

Another Broken Egg Cafe: Skinny Omelet

A skinny omelet comprises of goat cheese, egg white, and plenty of veggies. To make the meal balanced, it also contains fruit and one or two English muffins. You can reduce the intake of empty calories by taking the muffins dry or replacing them with more fruits, such as oranges. This hearty dish has a total of 500 to 520 calories.

Panera Bread: Avocado, Egg White, Spinach, and Cheese on Multigrain Bagel Flat

The multigrain bagel flat is a healthy and low-calorie breakfast at Panera Bread. It’s served with cheese, spinach, avocado, and egg whites sandwiched between two multigrain bagel flats. This dish packs about 350 calories.

IHOP: Veggie Egg White Omelet

Veggie egg white omelet is a nutrient-rich breakfast option at IHOP. The greens in the veggies egg white omelet provide up to 7 grams of fiber, and the albumen (egg white) has around 21 grams of protein. For additional nutrients and healthy fats, it’s topped with avocado and pesto. All of which add up to around 500 calories. You can request the cooks to use less oil to reduce the amount of fat intake.

Go for a Low-Calorie Breakfast

Although most meals in restaurant chains are calorie-packed, you can always find low-fat options to help you meet your nutrition goals.