Artichoke Health Benefits

Artichokes, though referred to as a vegetable, are actually a ‘thistle.’ Artichokes are high in dietary fiber, which promotes digestive health and may lower LDL (bad cholesterol) as well as promote heart health. They are rich in magnesium, a major mineral that is key for healthy blood pressure and folate, a B vitamin essential for nerve function.

One major benefit of eating artichokes is that they contain inulin, a type of fiber which acts as a prebiotic. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora (aka, gut bacteria). Prebiotics can improve the balance of the  microorganisms in your gut. Healthy gut bacteria play a role in overall health, including immune system integrity. Other foods that contain prebiotics include almonds, bananas, whole grain wheat/corn/rye/barley, flaxseeds and cabbage.

Eat artichokes may hot or cold. To eat them, pull off the outer petals one at a time. Dip in a sauce, if you like and pull through your teeth to remove the soft, pulpy portion of the petal. Discard the rest of the petal. Then get to the heart by spooning out (and discarding) the fuzzy center part at the base. On the bottom you will find the heart, which is 100% edible.

Does uncovering the heart sound like too much work? Buy a bag of frozen artichoke hearts, a jar of artichoke hearts (in water) or canned. They add a tangy zip to salads.

Eustress versus Distress

Stress is both good and bad depending on the source, length of exposure and our reaction (positive or negative). Different situations and life events can cause stress. On the one hand, good stress, eustress, motivates us to action and stimulates us in good ways.

Eustress leads to excitement and anticipation. Life changes, small challenges and new experiences often cause short-term eustress. Examples of situations inciting eustress include being in a new relationship, trying a new workout or physical challenge, starting a new project or job at work. Though similar in physical reaction to chronic, overwhelming stress (initially), eustress typically incites positive change or growth as a result. It’s good for us, improving resiliency and giving life purpose.

Chronic, overwhelming stress from negative situations is not so healthy. It can be persistent, long-lasting and emotionally draining versus energizing. Difficult situations may cause excessive worry. It’s important to do what you can to control this type of stress, even if it’s by reframing the issue or changing how you respond to the situation. Click here for stress management strategies. One way to change your mindset is to change how you think of a stressor. Thinking of it as a challenge versus a threat can make a big difference in your attitude and approach.

Healthy Snacking Tips

Healthy snacking is all about size and balance. A snack should be a part of your total intake of food for the day, instead of ‘in addition’ to large meals. When eaten out of hunger, versus boredom or as an emotional crutch, snacking can be healthy! Snacks should fill in nutrition gaps, act as a bridge between meals that are (too) far apart and be nutritious. Snacking gets a bad rap because many snacks are processed, unhealthy carbohydrate choices with too much fat, sugar, salt, calories, or all of the above.

Tip #1: Pair protein with carbohydrate for lasting energy and balance. Good pairings include fruit and nuts or yogurt, cereal and milk, lean meat and whole-grain bread, veggies with cheese, nut butters with fruit, to name a few. A small portion of leftovers works well too.

Tip #2: Don’t let snacking be your downfall. Limit the 5 C’s: chips, cookies, crackers, candy and cakes. Homemade, lower-sugar versions are acceptable. And there are healthy crackers…but most are highly processed and include unhealthful ingredients.

Tip #3: Snack for the right reasons. Include a snack in your meal plan because you are hungry, have missed out on a meal (or had a light meal), have a long block of time between meals or to tame hunger before a meal (and prevent overeating later). Learn to identify true hunger and when boredom strikes, or you are tempted to eat for emotional reasons, replace the snack with something that will nourish you in another way, like talking with a friend.