Get a Sports Physical for School

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The beginning of the school year means new opportunities. If your child is starting a sport for the first time, changing sports, or deciding to try a new physical activity outside of class, then it’s time for them to have a sports physical so a medical professional can make sure they are healthy enough to play their new sport or activity safely.

What is a sports physical?

  • Screening for safe and healthy participation in sports and activities.
  • Checking that your child’s body is ready for the physical demands of the activity.

Does my child need a sports physical?

  • Yes. In Arizona it is state law that a student gets a sports physical if they are playing a team or club sport at school.
  • And where it isn’t required, it is highly recommended because almost all kids are active in some way! This exam looks at the physical and mental demands of their sport or activity and can address any concerns related to their health.
  • To make life easier and to have less appointments, the American Academy of Pediatrics recommends scheduling a sports physical with your child’s next routine well-child visit.

What happens during the appointment?

  • Bring your child’s completed Pre-Participation Physical Evaluation form with you. Write down any important medical information like past surgeries, injuries, or illnesses, and any family history of heart disease should be reviewed. Write down any questions you may have to discuss with the doctor.
  • At the appointment, the doctor will check your child’s:
    • Vitals: height, weight, pulse, and blood pressure
    • Eyes: if your child may need corrective lenses or a new prescription
    • Medical history
    • Fitness: heart, lungs, abdomen, joints, flexibility, strength, and reflexes             
  • This is also a good time to talk with your child’s doctor about any concerns for your child’s new or ongoing activity or sport, such as:
    • Concussions
    • Special needs or disabilities       
  • Your NOAH provider may also request lab work for your child or refer them to a specialist for further evaluation. If needed, your NOAH Care Team will help set up the next steps for this, and most children are able to play after this extra clearance.

Safe and healthy participation in sports and physical activities is the goal, so get your child’s physical scheduled with your NOAH provider and enjoy watching them play and have fun.

5 Tips to Eat Healthy During Summer

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With summer in full swing and your kiddos out of school, you may notice that your family’s mealtime routine is a bit more relaxed. It’s easy to indulge in beverages and foods which increase your empty caloric intake which can put on extra weight. And as we age, those pounds are much harder to get rid of.

Make healthy eating year-round; exercise helps burn those extra calories, but what about the lack of vitamins and minerals you may be missing out on? The best way to maintain a healthy diet is to develop and keep a mealtime routine and offer a variety of nutritious foods for your family year-round.

Try following these tips:

  1. Buy a variety of foods. When you go grocery shopping, start in the fruits and vegetables area. Then head over to the dairy and meats section. This allows you to focus on macronutrients that your body needs (carbohydrates, proteins, and fat). These nutrients give your body the energy it needs to maintain a balanced diet. By filling your cart with these foods first, you are less likely to have room for processed items that include high sugar, sodium, and carbs your body doesn’t need.
  2. Meal prep. It’s not just for the work week. Making good nutrition choices is easy if you prep right after you go grocery shopping. Designate a shelf or drawer in your refrigerator that includes cut-up fruits and vegetables, portioned out. In your pantry place the healthier items such as dry roasted edamame or chickpeas, low-sugar breakfast bars and nut/fruit trail mix, and popcorn in the front so these are the first items to grab. These snacks can be portioned out ahead of time making it much easier for your family to choose when they are hungry.
  3. Be mindful. Eating together whenever possible is a great way to catch up with your family and allows you to enjoy your food. Fill your plate with lean protein, vegetables, and grains. Fresh fruits make a great dessert option and help clean your palate. Most importantly, take the time to chew properly and taste the goodness.
  4. Smart drinks. This, especially during the summer months when it’s hot, can be tricky. Instead of grabbing a sugar-filled beverage, have ready-to-go containers filled in the fridge with water, low-fat or fat-free milk, or milk alternatives in the front that are easy to grab and go. This will help everyone avoid those empty calories.
  5. Get everyone involved. Going to the grocery store with your whole family can be an adventure that’s for sure, but it can also be an opportunity to educate your kiddos on what to buy and how to read labels. Teaching them the importance of a healthy diet at a young age will make them more likely to stick with it into their teens and beyond. It also allows them to learn how to make healthy food purchases.

But don’t stop here, meal prepping is way more fun as a family activity and it speeds up the process, making it feel less like a chore and more like a family bonding experience. Kids can peel fruits and vegetables, measure and scoop and assemble bags.

Eating healthily may reduce any sluggish feelings you may experience from processed carbs, high-saturated fats, and high-sugar drinks. According to the Centers for Disease Control and Prevention (CDC), the benefits of healthy eating may boost immunity, strengthen bones, and reduce your risk of developing chronic diseases. For more information on nutritional eating benefits, visit https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html.

Charcuterie – The New PB & J

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A French term roughly translated as cured meat, charcuterie found popularity back in the 15th century largely due to its ability to be stored at room temperature. While lack of refrigeration is no longer a factor, charcuterie is all the rage these days. From casual at home snacking to formal black-tie events and every kind of restaurant in between, you’ll find yourself enjoying little bits of a lot of things rather than meal-sized portions. Even better, we don’t have to eat what we don’t like. Bingo! This type of eating is perfect for picky eaters – especially kids.

Packing the perfect lunch at 6 a.m. while trying to get your kids (and maybe even yourself) out the door can be challenging. What’s worse is finding the same perfectly packed lunch untouched at the end of the day because “effective immediately, your child no longer likes _________” (insert item here).

With picky eaters and food allergies, the traditional peanut butter and jelly might not make the grade anymore. Next time you’re packing school lunch, mix it up with charcuterie-inspired options. Even if two or three items come home, you can rest assured that your child had at least some nourishment during the day.

Choose one from each column for a well-balanced lunch:

FruitsVegetablesProteinDairyGrains
GrapesCarrot SticksBeef JerkyString CheeseWhole Grain Crackers
Apple SlicesSnap PeasCubed Chicken BreastYogurtPretzels
Cubed MelonBroccoli FloretsEdamameCheese Slices or CubesPopcorn
Raisins or Dried CranberriesJicama SticksAlmondsYogurt or Sour Cream Based Ranch DipDry Cereal (low sugar)
BerriesEdamameTofuCottage CheeseWhole Grain Toaster Waffle
Sliced BananasSliced Bell PeppersHard Boiled Egg SlicesLow-Fat Cream CheesePita Chips

How to Pack

For a simple, disposable option – fill sandwich or snack size bags with dry ingredients and disposable two-ounce sauce cups with sauces and other ingredients that might leak or spill. Pack it all in a paper lunch bag and skip the dirty dishes.

Reusable lunch containers are the perfect size – just fill with disposable or reusable cupcake liners to create individual cups for each food. Or try two-ounce little containers that come with lids. Reusable containers are easy to find and won’t break the bank – especially if you want to trash any that have been lurking in the bottom of a backpack for two weeks.

For items that need to stay cold, a frozen bottle of water is a perfect option and makes for an icy cold drink at lunchtime.

Looking for more ideas to enhance your child’s lunch options? NOAH’s team of registered dietitians are available for creative suggestions. Schedule an appointment today!

Maintaining a Healthy Prostate

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By Jason Pawloski, RDN | Registered Dietitian

June is Men’s Health Month, so we’re taking a moment to highlight the importance of screenings and eating healthful to prevent some of the common health concerns men experience.

Prostate Cancer

Prostate cancer is a type of cancer that develops in the prostate gland, which is a small walnut-shaped gland found in men. Prostate cancer occurs when the cells in the prostate gland start to grow uncontrollably. These abnormal cells can form a tumor and, if left untreated, may spread to other parts of the body. Although prostate cancer is the second most common type of cancer in men, it often grows slowly and may not cause significant symptoms in the early stages.

Prostate cancer that’s more advanced may exhibit signs and symptoms such as:

  • Trouble urinating
  • Blood in the urine
  • Losing weight without trying
  • Bone pain
  • Erectile dysfunction

Erectile Dysfunction

Unfortunately, estimates suggest that about 40% of men will experience some degree of erectile dysfunction (ED) by the age of 40, and up to 70% of men will likely experience this problem by the age of 70 years old. Frequent erectile dysfunction, however, can be a sign of health problems that need treatment.

Prostate cancer and erectile dysfunction might not always be preventable, but there are some things you can do to reduce your risk.

Reduce Your Risk

Start by eating a heart healthy diet! In many cases, ED results from vascular disease. So, in other words, what foods are good for heart health are also great for proper blood flow and sexual health.

By eating a high fiber diet, low in saturated fats, and including various sources of heart healthy fats, this may help to protect against prostate cancer and erectile dysfunction.

  • For a heart healthy diet:
    • Eat at least five servings of fruits and vegetables per day (more is better!)
    • Choose more whole grains – brown rice, whole wheat, oats, quinoa, etc.
    • Eat essential fats daily – fish, nuts, seeds, avocados, olive oil
    • Limit intake of refined grains and added sugars
    • Limit intake of processed meats, red meats, and high fat dairy

In general, a healthful diet can be helpful for preventing so many different chronic conditions, not just for preventing cancer and erectile dysfunction. Schedule an appointment with a NOAH Registered Dietitian for expert guidance and support in navigating men’s health and nutrition-related matters.

Exercise Options: Alternatives to the Gym

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Physical activity is an important part of health and wellness. Not everyone can go to a gym, especially with a busy schedule. Thankfully, there are many other exercise options. Always check with your healthcare provider before starting a new exercise program, especially if you have any physical or health limitations.

Recommendations

  • For adults: at least 30 minutes a day, five days a week of moderate-intensity aerobic activity (ex. brisk walking, riding a bike, and mowing the lawn). Preferably, also with two days a week of muscle strengthening exercises (ex. Lifting weights, using resistance bands, and some forms of yoga).
  • For children ages 6 to 17 years old: at least 60 minutes (one hour) or more of moderate-to-vigorous intensity activity most days and at least three days a week of muscle strengthening exercises.
  • For more information, please check out CDC guidelines.

Outdoor Exercise Options

  • Walk or jog around your neighborhood
  • Hike at a local trail
  • Play basketball, frisbee, tennis, etc. in your own yard or a park
  • Jump rope in your garage or outside
  • Take a bike ride
  • Do gardening and yard work

Home Options

  • Walk briskly around the house or up and down stairs
  • Dance to your favorite music
  • Use home cardio machines like a treadmill, stationary bikes, or rowing machine
  • Use free weights, resistance bands, or one of these items lying around your house for muscle strengthening
  • Download a cardio or strength training app, many of which don’t require any exercise equipment.
  • Exercise videos. YouTube is full of videos for cardio, muscle strengthening, yoga/stretching, and other exercises. Here are some examples from well-respected sources:

Join a Team or Take a Group Class

  • Joining a team or taking group classes is a fun and social choice.
  • Check out City of Phoenix Parks and Recreation for classes and team sports for youth and adults.
  • Your local gym may have classes or you can go to a specialized studio for things like martial arts, spin, barre, yoga, etc.

Physical activity is one very important piece to overall health and wellness. Learn more about the many services our nutrition team can offer in NOAH’s individualized, comprehensive healthcare.

Let’s Talk About Potatoes

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By Taylor Hoeg, MS, RDN | Registered Dietitian Nutritionist

Potatoes are the star ingredient in a wide variety of dishes. Just some of the dishes utilizing potatoes include hashbrowns, mashed potatoes, baked potatoes, potato salad, potato pancakes, potato wedges, and gnocchi. Dishes containing potatoes are served during celebrations, family gatherings and holidays. If you are anything like me, potatoes can bring a sense of nostalgia. When I think about potatoes, I think about warm summer nights, waiting out by the grill for the baked potatoes to be done. I think about various thanksgivings, and the debate my family always had about mashed potatoes vs. whipped potatoes.  I think about my high school graduation party, and the happiness I felt eating my mom’s blue cheese potato salad. For many others and me, potatoes bring a sense of joy and are connected to memories. But as a dietitian, I have seen firsthand how potatoes, like many other foods, are misjudged. If potatoes are such a common food, why are they often misunderstood? To answer this question, we first must understand, what is a potato?

What is a Potato?

I am often asked, what is a potato? Is it a vegetable? Is it a carb or carbohydrate? Well, the short answer is both!

A vegetable is defined as “a usually herbaceous plant (such as the cabbage, bean, or potato) grown for an edible part that is usually eaten as part of a meal”.

A carb or carbohydrate is defined as “a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains”.

Potatoes fit into both categories. Potatoes are considered a tubers root vegetable, which means a potato is the thick root of the solanum tuberosum or potato plant. The tuber is used by the potato plant to store carbohydrates and nutrients. This is why the potato is high in carbohydrates and various other micronutrients.

What is in a Potato?

Potatoes have both soluble and insoluble fiber. Soluble fiber has been linked to lowering blood cholesterol and blood glucose. Insoluble fiber is bulky and moves through the digestive system, helping to maintain regular bowel movements and prevent constipation.

Potatoes are high in Vitamin C. This is a water-soluble vitamin with a variety of health benefits. Vitamin C is an antioxidant and plays an important role in preventing certain cancers, cardiovascular disease and decrease inflammation. Also, Vitamin C plays an important role in the immune system, wound healing, and the absorption of dietary iron. Potatoes are also high in potassium. This is a mineral that is needed for nearly every bodily function. Just to name a few, potassium is necessary for kidney, heart, muscle, and nerve function.

Are Potatoes Unhealthy?

For most individuals, potatoes can be part of a healthy and balanced diet. As stated previously, potatoes contain a variety of nutrients linked to health benefits.

BUT, potatoes are often linked to the sources of saturated fat they are prepared in or topped with. Potatoes are often fried to create chips or fries, cooked with butter, or topped with cheese, butter, sour cream, and bacon. While fat is a healthy part of the diet, high amounts of saturated fat can be linked to elevated cholesterol and increase the risk of heart disease. That being said, potatoes themselves are not unhealthy. So, get creative! Look for a variety of cooking methods and toppings for your potatoes.

Where Can Potatoes be Found?

For those of us living in Arizona, red skin potatoes and russet potatoes are in season from April to July. Keep an eye out for these potatoes at your local farmer’s market!

Otherwise, a variety of potatoes can be found in most grocery stores. Potatoes are grown in nearly every state in the United States. So, they are not in short supply.

Potato Recipe Ideas

Oven Roasted Potatoes and Vegetables

These potatoes can be enjoyed at breakfast, lunch and dinner! They are also delicious as leftovers.

6 servings

Time: 1 hour, 10 minutes

Ingredients:

  • 4-6 medium russet potatoes, diced (about ½”)
  • 1 medium zucchini, diced (about ½”)
  • 1 large red bell peppers, diced (about ½”)
  • 1 large yellow, diced (about ½”)
  • ½ large red onion, diced (about ½”)
  • 2 cloves of garlic, minced
  • 3 Tbsp of olive oil
  • 1/2 tsp onion powder
  • 1/2 tsp chili powder
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Combine produce (potatoes, bell peppers, zucchini, onion, garlic) in a large bowl, with olive oil and seasoning, and combine.
  3. Place produce on baking sheet.
  4. Place baking sheet in oven for 45-60 minutes (or until produce is tender), stirring after 30 minutes.
  5. Enjoy!

Blue Cheese Potato Salad

12 Servings

Time: 45 minutes

Ingredients:

Potato Salad

  • 3 lbs. red skin potatoes, diced (about ½”)
  • 4 tbsp olive oil
  • 2 cloves garlic, minced
  • 3/4 large white onion, diced
  • 1 tbsp balsamic vinegar

Blue Cheese Dressing

  • 1/2 cup plain Greek yogurt
  • 1/4 cup mayonnaise (can use low fat)
  • 5 oz blue cheese
  • 2 tbsp sour cream
  • 1 ½ tbsp horseradish
  • Pepper to taste

Instructions:

  1. Preheat oven to 450 degrees F.
  2. In large bowl, combine potatoes, 3 tbsp olive oil, garlic, salt and pepper.
  3. Arrange potatoes in single layer on baking sheet, and place in oven for 35 minutes, or until potatoes are tender.
  4. Meanwhile, in large skillet place 1 tbsp olive oil, and onions on low-medium heat for 30 minutes, stirring occasionally. After 30 minutes add balsamic vinegar. Continue cooking for 1-2 minutes, or until vinegar evaporates.
  5. Dressing: In small bowl, combine Greek yogurt, mayonnaise, blue cheese, sour cream, horseradish, and pepper.
  6. Lastly, combine potatoes, onions, and dressing.
  7. Enjoy!

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

Traditional / Heritage Diets

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By Jason Pawloski, RDN | Registered Dietitian

There is no one single diet or style of eating that works for all! For many, one important thing to consider when eating healthfully is honoring some of the traditions of your upbringing or family history.

This may mean preparing common meals that your family and ancestors used to eat. For others, this might mean finding new and creative ways to implement some of the food staples into your current meal choices in a new way, even by just one ingredient at a time.

Rather than focus too much on the difference between traditional diets, let’s focus more the similarities found in many of these different dietary models.

One of the leading groups that illustrates and helps us appreciate this topic is the non-profit Oldways Cultural Food Traditions.

Implementing traditional diets can be a great way to make healthful changes when one is trying to improve their health. Whether you’re interested in addressing current health concerns or trying to prevent health problems from occurring later, traditional diets can be a great model to follow.

Common Features of Different Traditional/Heritage Diets

  • Focus more on plant-based foods (fruits, vegetables, grains, etc.) and including a variety of different food groups (lean proteins, including fish and seafood, and legumes)
  • Different spices and herbs
  • Different types of rice and beans
  • Locally sourced, minimally/non-processed foods

Traditional/Heritage Diets – Common Food Staples

  • African Heritage diet – leafy greens, root vegetables, sweet potatoes, whole grains
  • Asian Heritage diet – fish/seafood, soy foods, nuts/peanuts, vegetables
  • Latin American diet – beans, corn, chili peppers
  • Mediterranean diet – commonly eaten in nations that border the Mediterranean Sea
  • Native American – beans, corn, squash, potatoes, tomatoes, chili peppers, cacao
  • The Nordic diet – fish, whole-grain cereals, fruits/berries, legumes (beans and peas)

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

5-Minute Lunch Ideas – Nutritious and Easy

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By Alexander Clabourne, RDN | Registered Dietitian

Have you ever struggled to find something healthy for lunch while at work or didn’t have enough time to meal prep? Look no further with these simple lunches that can be made in five minutes or less! Eating healthy does not need to be a complex task. It’s quite simple to incorporate nutrient dense foods in your meals in a time friendly manner. Eating healthy does not always have to include choosing fresh fruits and vegetables and making foods from scratch all the time. Frozen, canned, and dried foods are convenient and still provide the essential nutrients our bodies need. Check out these quick lunch ideas!  

Bento Lunch Box

  • Tuna or chicken salad: Combine one 2.5 ounce can or packet of choice with 1 tbsp of mayonnaise and spices of choice. I like to use paprika, black pepper, and dried dill. If you don’t like either of these try 1 cup of Greek yogurt, soy yogurt, or low-fat cottage cheese instead. 
  • Nuts or seeds: ¼ cup or a small handful of choice. Some good options are cashews, peanuts, walnuts, almonds, pistachios, sunflower seeds, or pumpkin seeds.
  • Fruit: ¼ cup dried fruit or ½ cup of canned fruit. Choose any that you like! If choosing canned or cupped fruit, try choosing varieties packed in juice and not in syrup.
  • Vegetables: 1 cup any variety. Quick options include baby carrots, sugar snap peas, baby bell peppers, and celery sticks.
  • Whole grain/whole wheat crackers: 4-6 crackers.

Asian Chicken Salad Bowl

  • Brown rice or wild rice: 1 cup of instant rice, ready in 60-90 seconds in the microwave.
  • Chicken: 3 ounces of ready to eat shredded or canned chicken. For vegan or vegetarians use 3 ounces of tofu or ½ cup of canned beans (any kind). For extra plant protein add a handful of edamame.
  • Salad kit: 1 cup from an Asian salad kit.
  • Dressing: 2 tablespoons of roasted sesame or sesame ginger dressing.

Lunch Wrap

  • Protein: 3 ounces of ready to eat shredded chicken or pork or 3-4 slices of reduced sodium ham or turkey. For vegans and vegetarians try seitan.
  • Vegetable: 1 cup from a bag of coleslaw mix.
  • Whole grain/whole wheat wrap: 1 pita, wrap, or tortilla.
  • Condiments: 1 tablespoon of low-fat mayonnaise or mustard.

Protein Grain Bowl

  • Protein: One 2.5 ounce can or package of chicken or tuna.
  • Grain: 1 bag of instant rice and lentil mix ready in 60-90 seconds or your favorite choice of grain blend.
  • Vegetable: ½ bag of microwavable frozen vegetables. Any kind is good! Try finding varieties without added sauces or cheeses.
  • Condiment: 2 tablespoons of chipotle or garlic aioli.

For further nutrition education and questions, schedule an appointment with a NOAH Registered Dietitian today!

Weeding Through Nutrition Information

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By Annie Dodt, RDN | Registered Dietitian

Let’s face it, in the age of technology, there’s endless nutrition information available, making it difficult to be an informed consumer and knowing who and what to trust. Nutrition can be confusing to navigate and conflicting information from health influencers without expertise doesn’t make it any easier. Here are a few tips to help weed through what information is worth considering.

Who is the Information Coming From?

Who is the information coming from and what are their motivations? Are they requiring you to buy their specific expensive supplement or cleanse? Do they have credentials or specific training in the field that supports the information they provide? A dietitian requires a master’s degree, a supervised practice internship in the field of study, and credentialing through a national registrar. In 48 states, dietitians are also required to be licensed (Arizona and Michigan are the exceptions). A nutritionist does not require any of this.

Is There Scientific Evidence Backing the Claims They are Making?

Yes, while it is true science and nutrition are constantly changing as we learn and collect more data, making sure the information is coming from a reputable source is important for insuring its legitimacy. Ideally, the most trustworthy information should be backed by double-blind peer reviewed studies. These specific studies work to eliminate bias, so results are not influenced, and are critically evaluated and assessed by experts in the field to make sure the information is accurate.

Tailored Nutrition

Nutrition isn’t one size fits all. What works for one person may not work for you. Avoid nutrition information that offers blanket statements.

Cutting Out Entire Food Groups or Restrictive Eating Patterns

All foods fit. Be cautious of nutrition information that eliminates entire food groups or requires you to be overly restrictive with your intake. The exceptions to this are certain medical conditions or food allergies/intolerances.

Complex Arguments

Be wary of information that uses terms like “always” or “never.” As we know, science and nutrition are constantly evolving. There is room for change and exceptions.

For more help navigating the nutrition world, please visit with one of our knowledgeable friendly dietitians at NOAH! Whether it’s management of a chronic condition, coming up with snack ideas, or simply wanting to improve your eating habits, a dietitian is an expert in nutrition who can help create a personalized plan for you to help achieve your health goals.

Strategies to Live a Heart-Healthy Lifestyle

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By Brandon Bolton, RDN |Registered Dietitian

February is American Heart Month! A time to raise awareness and support for the fight against heart disease. Heart Month is a time when everyone can focus on their cardiovascular health. According to the American Heart Association, heart disease is the number one killer in the United States, and the leading cause of death worldwide.  There are many risk factors that can impact your chances of developing heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.  Some risk factors for heart disease include high blood pressure, high blood cholesterol, obesity, diabetes, smoking, lack of physical activity, and unhealthy eating behaviors. These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

My advice:

Heart disease is often preventable when people make healthy lifestyle changes, including changes to your diet and activity level. Living a heart-healthy life involves understanding your risk factors and making positive choices to protect your heart and stay healthy. Here are some heart healthy nutrition and exercise tips:

  1. Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least 50% of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.
  • Eat protein rich foods
  • Lean meats such as 95% lean ground beef or pork tenderloin, skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats:
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados
  • Aim for 30 minutes of moderate physical activity 5 days per week!
    • There are many different types of helpful exercise, but here are the three types that can be most effective for heart health:
  • Aerobic Exercise
    • Walking, running, swimming, playing your favorite sport such as basketball or tennis

2. Resistance Training

  •    Working out with weights, resistance bands, or bodyweight exercises like pushups and pullups

3. Stretching, Flexibility, and Balance

  • Look up a stretching video online, or try yoga

Foods to limit:

  • Limit high sodium foods. Adults and children over the age of 14 should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Try to choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut, and palm oils also contain saturated fats (replace with olive oil)
  • Avoid trans fats.
    • Trans fats can be found in stick margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars.
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH!