Let’s face it…there are very few condensed soups that are 100% satisfactory.  Either they’re very high in sodium or fat, or they’re low-sodium and they just don’t hit the taste buds quite the same.  Depending on which scenario fits your soup situation, there are ways to combat the problems presented by condensed soup.

Our first look is as “regular” soup…you know, the ones will all of the bad stuff like sodium and fat.  If it’s a brothy-type soup, it’s easy to thin out the sodium some.  Increase your water-to-brother ratio.  Strain out one-third to half of the broth (after adding the initial water) and replace with it water.  If you’re worried about it tasting watered down, add your own herbs and spices.  These can jazz up the taste without having all the sodium of the original broth composition.  Also, you can NEVER have too many veggies.  It’s easy to customize your soup.  A few sprigs of broccoli and a single sliced mushroom can really add flavor to a bowl of previously-unsatisfying soup!

Now, if you’re on the other end, with sodium-free or low-sodium soup, check out some options as far as seasonings go.  Potassium chloride is a salt-replacement that doctors often recommend for people who should not have sodium.  It tastes just as good as salt, but may not be a good option for everyone.  Herbs and spices can make a great addition to most soups, too.  As with the watered-down soup above, you can also add your own ingredients.  I like to add brown rice or barley to soup, and sliced up vegetables cook through well when microwaved with the soup.

Another note (and this is just based off of personal experience) is that the transition to low-sodium seems to go smoother for brothy-type soups.  Creamy soups are sometimes harder to add ingredients to, and the low-sodium versions aren’t always as versatile as those of other soups.  Also, cream soups are generally diluted with milk, which adds calcium but can be much fattier than water.

Who’d have thought something so simple as a condensed soup could be so complicated!

Then there’s me.  My job?  Sitting at a desk, sharing my thoughts with you lovely people (among other responsibilities).  I spend most of my days sitting at my desk.  There are plenty of stressful moments attached to my job.  There’s also those 3 o’clock slumps where it feels danged-near impossible to survive the rest of the work day.  Sometimes, eating feels like the only way to get away from my desk and shake myself out of a comatose state.

On the flip-side, I also help out on a farm.  I carry feed bags, drive tractors, and build fences.  (The guys get quite a kick out of little ol’ me getting down and dirty…I’m only 4’10″, I’m blonde, and I usually have well-manicured nails.)  So, compared to my weekends and evening tasks on the farm, my office job can seem fairly…sedentary.  So, I’ve forced myself to find some good ways to fight the “sit-on-your-butt-all-day-at-a-computer” bulge.

1. If you must bring snacks, make them healthy.  Carrots, celery, and fruit all make great options.  My favorite (which gets weird looks) is plain Cheerios.  Just regular, oaty Cheerios.
2. Instead of coffee, reach for tea.  Our break room always has a great selection of tea’s.  Some still have caffeine, and even if that’s not the best option health-wise, it can help wake up.  Lay off the sugar and heavy creams.  Most teas are naturally flavored, and don’t need additives.  In addition, tea’s are rich in antioxidants, which can be really helpful for heart health.
3. Get up and move.  Instead of turning to food when you’re bored, go for a walk and clear your head.  Go down the hallway, around the office, or down the street.  Granted, this depends on the amount of break time and freedom you have, but a quick walk somewhere can really help jog your senses and fight monitor-hypnosis.
4. Keep water with you.  It’s easier to ignore snacking urges if you take a sip of water every time you want to munch.  I keep mine in a stainless steel bottle; it keeps it cold, but doesn’t encourage contamination like some plastics will.  It’s also more environmentally friendly that one-time use bottles.  Besides, tons of water means a healthier body overall…and more bathroom breaks, which could be considered part of #3.
5. Plan your snacks for the day.  Knowing what you can allow yourself as far as snacking goes creates more structure.  Promise yourself that you’ll only eat one of such-and-such at blank-o’clock.  Keep a schedule, follow it.

Gaining weight doesn’t need to be a side-effect of a desk job.  We can all be healthy, whether we work in an office or on a hot rooftop.

I wanted to let you know, there are ways to enjoy cooking out without hurting your health.  You don’t have to give up the summer favorites like hot dogs and burgers.  A few tweaks can make a big difference.

Health Alternatives

First of all, look at the type of meat you’re cooking.  While many people worry about losing quality in their burgers, turkey or pork burgers can actually just as good, if not better.  I have plenty of experience with these white-meat burgers, and they’re delicious.  It’s easy to mix things up, too.  Finely-chopped vegetables, fresh herbs, and ground spices (salt-free) can easily be blended into these burgers, adding flavor and variety.  You can also marinate burgers in things like fruit juices and special mixes of water, herbs, and spices, for added juiciness and flavor.

There’s alternatives for hot dogs, too.  There are turkey and chicken-based dogs, as well as tofu dogs.  Like burgers, many people assume they won’t be as tasty as the original.  Even if they’re a little bit of a difference, they are still incredibly delicious.  You can find low-sodium condiments, too.

Avoid Steak

One of the biggest things to avoid here is one of the most savory:  steaks.  Unless you’re willing to go for a lower-grade cut with less marbling, it’s a safer bet to go with skinless white-meat chicken or pork chops.  These alternatives soak up flavor easily, though, so it’s not hard to find fun, interesting ways to prepare them.  They’re lower in the cholesterol that’s often associated with red meats, and still have plenty of healthy protein.  A great tip to reduce overeating is to butterfly your chicken breasts and pork chops.  This reduces cooking time because the actual cut is thinner, but also gives the impression of eating more by filling up more of the plate.

Lay Off the Sauce

Something to keep in mind is that summer-time barbecues often include barbecue sauce.  This tends to be a bad thing, since barbecue sauce is incredibly high in sodium and sometimes fat.  Both of these are worth avoiding for your heart health.  Instead, find healthy alternatives.  An olive oil and herb brush goes well on just about any meat.  On chicken, try a salsa made with citrus juice, ground pepper, tomatoes, and herbs.  There are so many possibilities to pull in natural, heart-healthy flavor, that there’s really no need to use all that harmful stuff.

Apples are rich in natural fiber, and fiber is an absolute must in any healthy diet.  These colorful fruits can actually help lower cholesterol.  On top of that, the skin is rich in antioxidants.  Your choice of apple will change what antioxidants you can get out of it, since colors are a great indicator of the benefits.  Mix it up.  The more colors in your diet, the wider the variety of vitamins, minerals, and other antioxidants.  Apples also have a natural ability to clean teeth.  Peanut butter is a wonderful source of protein.  However, some peanut butters can be pretty high in fat.  If you can find a leaner or completely natural option, that would be best.

Carrot Sticks and Humus

Carrots pack a powerful punch when it comes to boosting your immune system.  They’re potent sources of Vitamin A, which improves your eyesight, helps your skin and strengthens your natural defenses.  In addition to Vitamin A, carrots have Vitamin C. Those two vitamins together give your immune system that extra pop it needs.  Also, Vitamin K is present, which helps to promote good texture and consistency of blood.  Add in the fiber that carrots bring, and it’s a wonder people don’t eat them more often.  Pairing them with humus not only gives them plenty of taste and texture, but even more benefits.  Humus, which is made from chickpeas, is loaded with fiber.  Chickpeas also have some protein.  This snack is quite the little kicker when it comes to benefits.

Whole Wheat Pita and Bean Dip

Pitas are naturally low in fat, and making sure they’re whole wheat means that they have fewer empty calories and more fiber.  Topping your whole wheat pita with bean dip brings in some great benefits.  Beans have protein and fiber, which are both necessary in a health meal plan.  Beans also bring iron and potassium, which are both necessary for blood health.  In fact, potassium helps counteract sodium in the bloodstream and maintains proper pH and salt levels in the body.

Trail Mix

Not only is this mix delicious, but it’s customizable.  Fit your trail mix to your tastes.  Depending on any variety of nuts, dry fruit, granola, dry yogurt, and other ingredients, you can have whatever blend of benefits you desire.  A lot of people like to mix their own, adding more or less of a specific ingredient to match their needs and tastes.  It’s not hard, and trail mixes often keep for quite a while, which means you can make a large amount at one time.

Almond Butter Health Bar

Like most nuts, almonds are very, very healthy in moderation.  They’re full of manganese, which supports bone and nerve health.  The best part of manganese is that it helps the body process fat and cholesterol.  While many people think almonds are tasty on their own, including them in snack bars is a great way to bring in more flavors and benefits.  Almond butter is also good a way to mix it up.

Homemade Baked Tortilla Chips with Salsa (Tomatoes, Peppers, Onions, Beans, Corn)

Baking your own tortilla chips is a good way to get the benefits of a corn product without all the salt and oil of processed commercial chips.  Corn is a source is dietary fiber, but also natural chemicals like folate, which is good for your skin and blood.  Your salsa is where most of the benefits come in, though.  Those tomatoes have lycopene, an antioxidant that’s very helpful for cellular health.  Lycopene also prevents some of cholesterol’s chemical reactions, which helps to reduce risks of atherosclerosis, or narrowing of the arteries.  The benefits of the peppers change depending on what type of pepper you use (based on color and species).  Onions are good sources of chromium, which helps to regulate cholesterol levels within the body.  Onions also have Vitamin C, for a healthy immune system.  Those beans are great for fiber and protein, both of which are valuable.  Tied all together, this can make one tasty snack.

Dried Fruit

Depending on your choices, the benefits of this snack vary.  Be sure to shop for fruit without sugar added, as the sweetened dried fruits are often high in fat.  Some dried fruits also have artificial flavors added, so try to avoid those.  As long as you go all-natural, this snack will be both tasty and beneficial.

Handful of Almonds

As stated above, almonds are a must-have for a healthy diet.  They’re especially necessary when the goal of a meal plan is to lower or maintain cholesterol levels.  Because they’re rich in manganese, they’re very beneficial for your heart health.  Almonds are also beneficial to bone and nerve health, as well.

Flavored, Roasted Soy Nuts

Soy nuts are a tasty way to receive the benefits of soy.  They are roasted soy beans, and their texture and taste are not too different from that of roasted peanuts.  Soy nuts come in a wide variety of flavors and go well in trail mixes and salads.  They are also a good snack on their own.  Soy is naturally rich in isoflavones.  Isoflavones have been proven to lower the risk of heart disease.  One thing to keep in mind with soy nuts, though, is that in excess they can be fattening.  In this case, too much of a good thing can be bad.

Nutrim Smoothie

Smoothies are a delicious way to bring the benefits of fruits into a busy lifestyle.  Adding Nutrim™ Oat Bran to a smoothie gives it that extra heart health boost.  Adding one scoop of Nutrim™ to natural unsweetened apple juice, a whole frozen banana, and 3 frozen strawberries is a delicious treat.  You won’t notice is the Nutrim™ taste, but you’ll receive all the advantages of heart healthy oat bran and a blend of fruit.

Flax Crackers

Flaxseed have a mild, nutty flavor that goes well with just about anything.  Creating crackers from these seeds is a great idea, since they’re so tasty and beneficial.  Flax products are potent in Omega 3 fatty acids, which are a must-have for lowering cholesterol.  They’re also rich in manganese and dietary fiber, which are both must-haves for a heart healthy meal plan.  Flax crackers can be served with just about any type of topping, and come in several different variations.  Salty, sweet, spicy, and tangy versions are all on the market.  If you want to be creative, try making your own.

Zonya’s Breakfast in a Cookie.  http://www.zonya.com/pdf/recipes/Breakfast_in_a_Cookie.pdf

These satisfying little creations are a must.  Each cookie is crammed with the hearty benefits of oats, oranges, flaxseed, whole wheat, canola oil, raisins, and nuts.  Zonya’s Breakfast in a Cookie is a delicious way to incorporate fruit, grains, nuts, seeds, and beneficial oils into one power-packed snack.  Even with the addition of eggs and sugar, this cookie can be a valuable and tasty tool for lowering your cholesterol.

High fiber vegetable source foods are best for a cholesterol lowering diet.  This includes beans, whole grains, nuts, seeds, fruits, and vegetables.  In addition to fiber, all of these have natural phytochemicals (plant chemicals) which are beneficial to your heart health and your overall well-being.

Protein Sources

Use beans and whole grain recipes for dinner to substitute the protein you would normally get from animal meat.  This greatly reduces the amount of animal fat and cholesterol you take in, which is an automatic plus for your heart.  On top of that, both beans and whole grains are very fiber-rich.

Omega 3 Fatty Acids

Cold water fish like salmon and tuna, flax seeds, and walnuts are great sources of heart healthy Omega 3 fatty acids.  These natural fatty acids are proven to help lower cholesterol.  Keeping these foods in your diet are a must, but they should all be eaten with moderation.

Look for “Good” Fats

Utilize olive oil as one of your main sources of fat.  Olive oil is a monounsaturated fat, which means it is naturally good for your heart.  Avoid solid fats like butter and lard as often as possible, because they are saturated fats.  Saturated fats are often partially to blame for weight gain and high cholesterol.  Olive oil, however, has been proven to help lower cholesterol.

Avoid Salt

Spice it up with herbs and spices instead of salt and other sodium- or fat-rich seasonings.  Herbs and spices can be just as effective, and often give you a wider range of flavors.  There are countless combinations to pick from to fit any taste!

Be Smart About Dairy

Cut down on the amount of cheese you consume.  This can be a large source of saturated fat consumed in a day.  If you still want to include it, try going for fat-free or skim-milk options.  Normally, the difference between whole cheeses and low-fat options are small.

Be Smart About Processed Flours and Sugar

Eat less white flour and sugar, which can increase insulin secretion thereby increasing cholesterol production.  Whole grains are not only a source beneficial fiber as stated above, but are lower in harmful sugars and have less empty calories.  You get even more benefits for fewer drawbacks.

Learn how to make a healthier butter by mixing Nutrim with your butter.  Watch the video recipe available on our website by following this link  http://www.oathealth.com/video-recipes/heart_healthy_nutrim_butter .

Great snacks:

•  carrots and humus
•  any whole fruit
•  black bean and corn salsa (loaded with beans and corn)
•  unsalted trail mix with nuts, seeds, and dried fruits
•  celery sticks and almond butter

Heart disease is the leading cause of death in the United States. It is also one of the main causes of death in Canada and is killing more and more people throughout the world.  Learning the ins and outs of this disease now can help you avoid major health problems down the road.

Dietary advice for reducing heart disease risk includes eating a balanced diet with less saturated fat from red meats, more fresh fruits and vegetables, more fish, less sugar, more fiber and for many people, fewer total calories. Then you can make your heart and the rest of your cardiovascular system even healthier by adding more of these foods:

Salmon

Fish is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. Eat salmon or other oily ocean fish like tuna, sardines or herring at least two times per week. For a heart-healthy meal, try grilled salmon steaks with a green vegetable and a side salad with a sprinkling of lemon juice instead of high-calorie salad dressing.

Olive Oil

Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.

Oats

Oats contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL cholesterol. Soluble fiber also helps keep your digestive system healthy. Enjoy oatmeal with just a small amount of brown sugar and plenty of strawberries and walnuts for breakfast. Cold cereals made with oats are also great with low-fat milk or soy milk plus slices of fresh fruit.

Apples

Apples contain a phytochemical called quercetin which acts as an antiinflammatory and will help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. Eat an apple with a handful of walnuts or almonds as a healthy snack or add apple slices to your healthy salads.  Apples are very versatile, and their fiber content helps to make them filling.

Almonds

Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish.  The possibilities with the beneficial nut are practically endless.

Red Wine

Red wine contains a powerful antioxidant called resveratrol. Resveratrol has been shown to be good for your heart. Be sure to enjoy red wine in moderation.  While studies show that only 4 to 8 ounces of red wine is needed each day, it can be a healthy way to add elegance to a meal.

Whole Grains

Whole grains provide vitamins and fiber that will help to keep your heart healthy. Make a deliciously healthy sandwich with two slices of 100-percent whole-grain bread, three ounces of lean turkey breast, lots of sliced tomatoes and avocado, plus lettuce and a bit of low-fat mustard. Switch from white pasta to whole grain pasta too.  Whole grain pastas are just as versatile and delicious as white pastas, but the benefits are much higher.

Green Leafy Vegetables

Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce.  Another benefit of these is that many of them are good sources of fiber, which is always good to incorporate in a healthy diet.

Tomatoes

Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy low-sodium tomato sauce on whole wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes.  Be sure to try and find low-sodium options, though, because tomato products can often be very high in sodium.

Soy

Soy protein has been shown to prevent heart attacks and soy makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal.  Soy is rich in isoflavones, which are very helpful in regulating cholesterol levels and improving heart health.  Soy is also very versatile, and can be eaten as meat replacement, in beverages, or as a snack in the form of soy nuts.

http://nutrition.about.com/od/foodfun/a/healthy_heart.htm

Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:
    -good or excellent source of fiber
    -vitamins, minerals and other nutrients,
    -high in phytonutrients and antioxidant compounds, such as   vitamins A and E and beta carotene
    -help reduce the risk of heart disease and other health conditions,
    -low in calorie density, meaning you get a larger portion size with a fewer number of calories

Almonds
Why eat almonds? These tear-shaped nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut — 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body’s Recommended Dietary Allowance (RDA) of vitamin E.

Like all nuts, almonds provide one of the best plant sources of protein. And they’re good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

Apples
Why eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C — an antioxidant that protects your body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Blueberries
Why eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and vitamin C — 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Broccoli
Why eat broccoli? Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body’s cells from damage.

Red Beans
Why eat red beans? Red beans — including small red beans and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Salmon
Why eat salmon? Salmon is an excellent source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach
Why eat spinach? Spinach is high in vitamins A and C and folate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet Potatoes
Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat-free and relatively low in calories — one small sweet potato has just 54 calories.

Vegetable Juice
Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat Germ
Why eat wheat germ? At the center of a grain of wheat is the wheat germ — the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.
http://en.allexperts.com/q/Nutrition-Dieting-939/2008/8/food-nutrition.htm

The most well known nutrient that has been show to help lower blood cholesterol is soluble fiber. Foods that are high in soluble fiber are: oats, oatmeal, barley, beans, peas, barley, strawberries, apple pulp, rice bran and citrus fruits.

http://www.whfoods.com/genpage.php?tname=fightdz&dbid=27

Your chances of remaining healthy can be amped up simply by reducing your intake of saturated.  It has been proven that diets high in saturated fats are directly linked to a higher risk of heart disease.  Studies have also shown that saturated fat has the largest potential to increase unhealthy cholesterol.  Take a look at those facts.  They don’t leave much good to be found in saturated fats.

Saturated fats are meant to be just a small portion of your diet.  Medical experts say that calories supplied by saturated fat should only make up roughly 7% of your caloric intake.  Looking at how many calories you eat each day, that is a pretty small amount.  It’s an especially small amount if you’re cutting calories and fat to lead a healthier lifestyle!

Know Where to Look

Items high in saturated fat include egg yolks, fatty cuts of meat, the skin on poultry, lard, butter, whole dairy products, palm oil, kernel oil, coconut oil, most desserts and sweets, and most fast foods.  Anything including hydrogenated or partially-hydrogenated fats are going to be high in saturated fat.  Saturated fat is normally solid at room temperature.  

You can cut your intake by replacing whole-fat dairy products such as cheese and yogurt for low-fat or fat-free alternatives.  Also, drink fat-free milk.  Another option is to use only whites or egg-substitute rather than eggs.  Lean cuts of meat and skinless poultry can also be a huge help.

Sub It Out

Experts also suggest eating fish at least two times a week, if not more.  Another idea is to decrease portion size of fatty dishes in a meal and increase the size of healthier foods, such as whole grains, fruits and vegetables.  Trying meat substitutes such as tofu or soy-based products can also be helpful in reducing your saturated fat intake.

Reducing saturated fat can also have other health benefits.  Be reducing your saturated fat, you open up weight-loss possibilities and increase your chances of longevity.  In any diet, and especially a low-cholesterol diet, a decrease in fat intake is necessary; the most important of these fats to diminish is saturated fat.