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October 5, 2018

Can Food Cause Heartbreak? In a Way, Yes. Here are 6 Ways to Eat Happy & Healthy ❤ 🌱

Nobody likes having their heart broken…

Well, it seems we often do it to ourselves. Who knew that a classic South African rusk can lead to heartbreak? You’ll figure out what we mean below 😉

29 September was World heart day. Deaths caused by heart disease are rising fast.
So how can we stay healthy and help our hearts be the strongest ones around?
The 6 steps below will answer that question for you – we also drop DayToDay cooking tips along the way!

 

 

    1. Exercise moderately for at least 30 min, five times per week. Sounds like a lot?
      Stop being lazy and get out there. Start slowly and build up – Rome was not built in a day.
      It took
      at least two months. 😉
    2. You are not eating enough fruit and veg. I’m telling you this and we haven’t even met before. Why are you being told this? No – I’m not only a know-it-all dietitian, I promise. 😉 They contain valuable antioxidants which fight free-radicals (a.k.a. troublemakers) in your body, as well as act as a valuable fiber source, which is known to lower cholesterol.
    3. Keep your salt intake in check! We all know salt increases blood pressure, which increases your risk of heart disease. Yet we grind that salt until that chicken-breast looks like it’s been left out in the snow somewhere in Northern Europe.
      Scary fact:
      1 in 3 South Africans are hypertensive (has a high blood pressure) and about 50% are unaware of it. And don’t even get us started on the standard South African diet…

“…it takes trial and error, and trying out new, fresh approaches toward a healthier, happier and more successful life.”

4. Watch the sugar intake. We all know that that extra cookie or hamburger is probably not the best life choice because “a moment at the lips…” (you know how the rest goes).
Jokes aside, obesity is a major risk factor for heart disease. As we get older, and our sweet-tooth gets more and more powerful, we become more and more used to a very high sugar intake. 100 years ago, we didn’t have as much access to sweet things as we do now. Some research suggests the post-war generation were the healthiest eaters of all time, because of how scarce and organic the food was; we ate what was necessary and nothing more. So the older generation should try to create a diet that is always more delicious than candy and temptation. We even have a few retirement villages that get DayToDay Carb Conscious boxes, and cook them as groups!  

Mariella prepping for IronMan. See her IronMan Prep blog post here

5. Not all fats are the same.. Good fats such as those found in fish, nuts, olive oil and avocado are great for heart health as they contain omegas. And omegas have anti-inflammatory properties. The fats in those afternoon rusks, doughnuts and cookies we all enjoy, though… Not so good. Yeap. Even rusks. Even rusks, my friend. And let’s not forget about that bacon fat… (to be enjoyed in moderation).
One of the tips Chef Gino put in one of his recipes was super useful to remember (like all the rest of them!): He advises: start cooking your bacon in just a tiny bit of water in the pan (a tiny, tiny bit). Then get the bacon/water mix hot enough so that the bacon starts to push out its own oils. Then you can cook the bacon in its own fats & oils and not have to add lots of oil to your meal manually. It works like a charm, and is far healthier.

6. Is your boss driving you crazy on the regular? Keep those stress levels in check because he/she might be causing you more damage than just hair loss or a high bill on after-work drinks. While your diet is easily one of the biggest impactors of your mood, mental and physical health, your mood and mental health can have a huge impact on your diet. All of our own behaviour is linked in one giant web; and it takes a lot of self-love, patience and personal care to make that web work just right for you. It takes trial and error, and trying out new approaches to a healthier, happier and more successful life.
Mariella is the registered dietitian at DayToDay. When not working alongside Chef Gino, she is giving talks on healthy eating and competing in triathlons. ( click the button below )