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Food for Thought: Heart-healthy Diet is Also Good For Your Brain

Here is a great article from the American Heart and Stroke Association. It is so important to adopt a healthy lifestyle to prevent illness along the line. Let's get healthy!

The foods you eat can help by lowering your risk for stroke and improve your overall health. Research shows a brain-healthy diet is rich in:

• Fruits*
• Vegetables*
• Fish* (Salmon, albacore tuna, mackerel, herring or trout, which are rich in omega 3 fatty acids)
• Whole-grain, high-fiber foods
• Dairy: Fat-free and low-fat (1%) products
• Beans
• Lean meats like skinless poultry

* Research shows these “brain foods” can reduce your risk of stroke.

Get a variety of these foods so your whole body gets the important dietary building blocks it needs, including the nutrients your brain needs to stay healthy. Try to avoid saturated and trans fats, sodium and added sugars. 

Why it matters:

A healthy diet reduces your risk for stroke by lowering the cholesterol that can lead to plaque build-up in your arteries. Nutritious foods can also lower the plaque’s ability to form clots that can break off and cause blockages. And a healthy diet can also reduce your blood pressure, which can reduce strain on your blood vessels and the resulting inflammation.

Avoiding negatives isn’t the only pay-off. Healthy foods like fruits, vegetables and fish containing omega 3 fatty acids can also provide benefits that we can often enjoy right away.

A brain-healthy diet can help you move to a healthier weight and enjoy more energy, thanks to a steadier supply of blood sugar. You might also find yourself craving less junk food because your appetite-regulating hormones are working well. Omega 3s can also improve your focus and concentration, and lower your chance of depression.

The earlier you start developing healthy habits, the sooner a brain-friendly diet becomes a no-brainer. Try these helpful tips:

• Grocery shop on the outer aisles. You’ll find produce and fresh selections of staple foods. Avoid processed and ready-made foods on the inner aisles. They’re usually higher in sodium and sugar — and cost!
• Chop vegetables and fruit ahead of time and keep them handy for snacks and cooking.
• If your week is busy, cook healthy meals over the weekend and keep them in the fridge or freezer.

Food for Thought: Heart-healthy Diet is Also Good For Your Brain

Let's take a look at "Natural" Flavors

Sometimes when you grab a healthier option at the store one of the ingredients on the back says "natural flavors." Sometimes that is the one reason we may even snag an item from the grocery shelves. Before you go take a bite, let's take a deeper look into what these "flavors" are really made of. Check out this recent article from CNN. It will help to clear up some things.

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What are natural flavors, really?

By Amanda Woerner, for Life by Daily Burn

Updated 6:26 AM ET, Wed January 14, 2015

The difference between artificial and natural flavors is pretty narrow.

Life by Daily Burn) Look at the food label of almost any packaged good you consume and odds are you'll spot the term "natural flavors." But have you ever wondered what this mysterious additive actually contains? The answer isn't as clear as you might think.

Though natural flavors may sound better than their presumably chemical-laden alternative — artificial flavors — it turns out they are not actually all that different.

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Why natural flavors are everywhere in your food

In the Environmental Working Group's Food Scores database of over 80,000 foods, "natural flavor" is the fourth most common ingredient listed on labels. The only ingredients that outrank it: salt, water and sugar. Yet, natural flavoring isn't nearly as simple as these three pantry staples.

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"Natural and artificial flavors play an interesting role in food. They're essentially providing the taste and often they're added to make the food more appealing, or to potentially replace something that's lost through processing, storage or in some cases even from pasteurizing," says David Andrews, senior scientist at the Environmental Working Group.

One place you'll often spot natural or artificial flavor is in orange juice; manufacturers will add faux flavor to juice after it's packaged in the plant, to ensure uniformity.

"It's to make sure that you have the exact same tasting food products across the country, any time of year," Andrews says. "It's become the signature of a lot of these products."

Blurred lines: Artificial vs. natural flavors

So, what distinguishes an artificial flavor from a "natural" flavor? Not much, according to Andrews. "The largest difference is that natural flavors are coming from natural sources. The original ingredient is found in nature and then purified and extracted and added back into the food."

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But that doesn't necessarily mean the "natural flavors" in your blueberry granola bar are simply crushed-up blueberries.

Rather, they probably consist of a chemical originally found in blueberries, enhanced and added into your food in a lab.

Artificial flavors, on the other hand, are usually entirely human made, as opposed to being derived from a natural source.

If the distinction seems fuzzy to you, you're not alone.

"The differentiation is really down to the origin of those molecules, whether synthetically processed in a lab or purified in a lab but from a natural source," Andrews says.

Here's where it gets even muddier: Added flavoring, both natural and artificial, could contain anywhere from 50 to 100 ingredients. And all of the extra ingredients in flavors often aren't as innocent as you'd hope they would be.

"The mixture will often have some solvent and preservatives — and that makes up 80 to 90 percent of the volume [of the flavoring]. In the end product, it's a small amount, but it still has artificial ingredients," Andrews says.

Ultimately, the difference between natural and artificial flavors often comes down to miniscule distinctions.

"Most often, as far as I could find, the actual chemicals themselves could be identical or extremely close in terms of natural versus artificial," Andrews says.

Could natural flavors harm your health?

The amount of preservatives and solvents in natural flavors is too small to be linked to any ill health effects, Andrews notes. But it still creates confusion, and may be leading consumers astray.

"There's the general fact of transparency; it's hard to know what's in these ingredient mixtures," he says.

For example, artificial and natural add-ins might trick you into expecting flavors out of your foods that don't exist in real life.

"The goal is to make a short intense flavor that quickly dissipates so you come back for more," Andrews says.

Vandana Sheth, spokesperson for the Academy of Nutrition and Dietetics, believes artificial or natural flavors may induce food cravings in some people.

"As a consumer, it is important to be savvy about ingredients. Recognize that any food consumed in excess of your needs is going to affect your weight loss journey," Sheth notes.

Numerous studies also have linked artificial sweeteners, which have the same supersized effect on flavor, to weight gain and unhealthy dietary habits.

"One concern we have is the ability to make things more appealing than they may necessarily be," Andrews says. "You can make [foods that aren't as healthy] more appealing or even taste as if they're extremely fresh when they may not be."

While you don't need to swear off natural or artificial flavors for life, Andrews advises sticking to a diet of whole foods when you can. Because you can be sure the flavors in an actual apple didn't originate in a lab.

Source: http://www.cnn.com/2015/01/14/health/feat-natural-flavors-explained/index.html

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Beachbody Live Streaming is Coming!

So, for anyone who has ever tried Beachbody, like P90X or Insanity, the company is collaborating with the makers of HULU to create a life streaming interface where you can get all of the videos in the same place. Finally! Beachbody is stepping it up in 2015:-)

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Welcome to FitCycler!

Welcome to Fit Cycler! We are still getting set up with the blog, but let me tell you, it's going to be amazing! We believe that the best results in health and fitness are seen through intervals of training. Work hard for four weeks, reach mini goals along the way...you will get there soon! Thanks for stopping by. Our Expected Launch date: Saturday January 17th! See you then!