The most common type of heart disease is coronary artery disease (CAD), which can lead to heart attack. According to the CDC, in 2009, an estimated 785,000 Americans suffered a new coronary attack. Perhaps the most shocking thing about this disease is that heart attacks and strokes are highly preventable. The US Surgeon General reports that seven of ten Americans who die each year, die of a preventable chronic disease such as heart disease. A great deal of money is spent each year to treat the disease, yet little attention is given to preventing it. Making some necessary lifestyle changes could save your life!

Here are the top 7 things that can increase your chances of developing heart disease:

1. Smoking – Cigarette smokers are two-to-three times more likely to die from coronary heart disease than nonsmokers. According to the American Heart Association (AHA), more than 135,000 of the 440,000 smoking related deaths each year are due to cardiovascular diseases.

2. High Cholesterol – As blood cholesterol increases so does your risk of coronary heart disease. Your total cholesterol should be less than 200 mg/dL. Reduce trans fats and limit saturated fat consumption to less than 10 percent of your total calories per day. Eating a balanced, nutritious diet is an effective way to increase HDL (good cholesterol). If you have high cholesterol, there is a chance it may be hereditary, in which case, your doctor may decide to control it using medication.

3. Physical Inactivity – Research consistently shows that  people who are physically active, have half the risk for heart attacks than people who are not active. “Regular, moderate-to-vigorous physical activity helps prevent heart and blood vessel disease. The more vigorous the activity, the greater your benefits. However, even moderate-intensity activities help if done regularly and long term,” says the AHA.

4. Being Overweight - Probably the most preventable cause of heart disease, a high body fat percentage (especially if you carry it around your waist), puts you at increased risk of developing heart disease, even if you have no other risk factors. The more excess weight you have, the harder your heart has to work. Even losing as little as 10 pounds can help lower you risk.

5. Few Fruits and Vegetables – A healthy diet is the easiest way to combat heart disease. High in fiber, vitamins and minerals, eating a higher ratio of plant foods to animal foods can help lower your risk. The phytonutrients plentiful in fruit and veg are crucial in protecting humans against many diseases, including heart disease.

6. Drinking Alcohol – Large amounts of alcohol raises blood pressure, which in turn can lead to heart failure and stroke. Limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.

7. Too Much Stress – 80% of us suffer from a symptom caused by stress. A person who is highly strung is less likely to recover from disease because tension reduces our capacity to adapt to a changing environment. Stress also causes many people to overeat, start smoking or smoke more frequently.

Due to the fact that chia is marketed less as a food, chia seeds are not widely known for their amazing health benefits, but they are in fact extremely nutritious, edible seeds that you can buy at any good health food store. Regulated as a food by the FDA and a member of the mint family called Salvia hispanica, chia seeds are quickly becoming the latest health food craze, and for good reason.

Top 7 Health Benefits

1. Reduce cravings and hunger. A great source of soluble fiber, when mixed with water, chia seeds form an almost solid gelatin. The same reaction takes place in the stomach when we eat them, helping us to stay fuller for longer. Awesome!

2. Help control blood sugar. This same gelatin substance that forms in the stomach, also creates a physical barrier between carbohydrates and digestive enzymes, thus slowing the conversion of carbohydrates into sugar. A major plus for diabetics!

3. Increase Energy. Thanks to their natural ability to slow down the conversion of carbohydrates to sugar, chia seeds are a great source of sustained energy to help increase endurance.

4. High in omega-3 fatty acids. Providing copious amounts of nutrients such as protein,  fiber, antioxidants and most importantly essential fatty acids, these mighty little seeds really pack a punch.  They contain over 60% essential fatty acids and more omega-3′s than flax seed. According to living-foods.com they also provide three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains.  These are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. If you want brain food, there is not better source!

5. Keep us hydrated. As already described, chis seeds absorb water, 12 times their weight in fact. Eating this superfood will in turn keep you hydrated. As we already know, fluids and electrolytes are extremely important to support the life of all the body’s cells. “With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids,” explains living-foods.com

6. Help build muscle. An excellent source of protein, chia seeds make a great addition to any weight management program to help build lean muscle. They are also low-carb and support weight loss. An ounce of chia seeds only provides 137 calories!

7. Gluten-free. An ideal food for people with a gluten intolerance, these seeds are a gluten-free source of fiber. Chia contains both soluble and insoluble fiber that supports a healthy digestive system. Plus, unlike flax seed, chia seeds don’t need to be ground to make their nutrients available to the body.

Here are a some refreshing alternatives to those high-calorie, alcoholic beverages that you can enjoy all summer long, minus the guilt and the hangover!

1. Sparkling Mango – Pour 2 fl oz of high quality 100% mango juice into a champagne flute and top off with diet tonic water. Garnish with a slice of mango. Calorie Count: 37 calories.

2. Coconut Cooler – In a cocktail shaker add 4 fl oz of organic light coconut milk and 4 fl oz of fresh lime juice and shake well. Pour into a glass with ice and top off with sparkling water. Garnish with a sprig of mint. Calorie Count: 122 calories.

3. Cape Cod – Combine 8 fl oz of 100% organic cranberry juice  and 4 fl oz fresh lime juice in a cocktail shaker with ice. Strain into a tall glass and garnish with a slice of lime. Calorie Count: 112 calories.

4. The Caribbean – In a blender add 1/4 banana, 1/4 mango, the juice of an orange and a squeeze of lime. Blend well and pour into a chilled cocktail glass. Calorie Count: 170 calories.

5. Pomegranate Princess – In a cocktail shaker add 2 fl oz pomegranate juice, 2 ½ fl oz grapefruit juice, 1 fl oz freshly squeezed lime juice, and 1 tbsp honey (dissolved in a little hot water). Shake well and garnish with mint sprigs. Calorie Count: 163 calories.

6. Mocktini – Add 3 ounces of diet tonic water, 1 ounce freshly squeezed lime juice and 1/4 ounce freshly squeezed lemon juice to a shaker with ice. Strain into a martini glass. Calorie Count: Virtually 0!

7. Grape Juice Mimosa – Fill half a champagne flute with freshly squeezed orange juice and top with sparkling white grape juice. Calorie Count: approximately 130 calories.

These simple brown bag lunches are healthier alternatives to your standard ham and cheese on white. So go on, put some zest back into your lunch hour and try something different today!

1. Tomato and Cucumber Salad: Thinly slice a couple tomatoes and half a cucumber. Drizzle with some extra virgin olive oil and add a couple splashes of red wine vinegar. Season with a little sea salt and freshly ground black pepper. Serve with whole-wheat pita bread and add an apple for dessert.

2. Tuna lettuce wraps: To prepare the tuna salad, mix together 1 small can of tuna with some light mayo. Add some chopped celery and a few cherry tomato halves. Season with salt and pepper. When your ready to eat, wrap some tuna salad inside a few romaine lettuce leaves. These make an excellent low-carb sandwich alternative. Follow with a low-fat yogurt and a handful of your favorite berries to satisfy your sweet craving!

3. Deviled eggs: Hard boil some eggs and allow to cool before peeling. Halve the eggs and scoop out the yolks. Mix yolks with a tablespoon of mayo, a little curry powder and some salt and pepper. Add the mixture back into the center of each egg white and sprinkle with a little cayenne pepper. These can be prepared in advance and chilled over night for best results. Add some fruit to the bag and you’ve got yourself an excellent high protein, low calorie lunch!

4. Chicken Pesto Pasta Salad: Cook a couple handfuls of whole-wheat Penne pasta and allow to cool. Add a tablespoon of pesto sauce to the penne, some thinly sliced chicken breast, sun-dried tomatoes and a few chunks of buffalo mozzarella. Season to taste and chill over night. Bring along a low-calorie protein or granola bar.

5. Turkey Avocado Sandwich: A new take on an old favorite, this turkey sandwich comes on 100% whole-wheat bread. Spread a little mustard or low-fat mayo on both slices of bread. Top one side with romaine lettuce, fresh bean sprouts, sliced tomato, red onion and sliced avocado. Finally, place a couple slices of fresh, thinly sliced roast turkey on the other side, close sandwich and cut in half. Grab a handful of almonds to add to the bag for a healthy snack!

6. Chicken Noodle Soup: Brighten up any cold, rainy day with this classic soup recipe. Prepare ahead of time and freeze individual portions for convenience. Simply fry a small onion in a small amount of oil until soft. Add some chopped carrots and celery to the pan and cook until slightly soft. Add the vegetables to a large pan and pour in a large can of low-sodium chicken stock, herbs and a handful of egg noodles. Bring to a boil then simmer until noodles are al dente  and veg is soft.  Lastly add some slices of rotisserie chicken and simmer for 5 minutes.

7. Hummus Wrap: Place a lettuce leaf in the center of a whole-wheat tortilla wrap. Top  the lettuce with a tablespoon of fresh, chilled hummus and add some sliced red peppers and cucumber. Roll and cut in half. Add a small bag of  sweet potato chips and an apple and you’re brown-bag ready and out the door!

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2. Switch to a smaller dinner plate: By simply using a smaller sized plate at meal times, you will cut calories dramatically. Best of all, you won’t have to pay as much attention to weighing out individual food items. Switching from a 12″ to a 10″ inch dinner plate will help you limit the amount you eat without feeling deprived.

3. Eat more frequently: Studies and nutrition experts alike recommend eating smaller meals more frequently. This will help keep your blood sugar at a constant level and avoid any sudden drops or spikes between meals. Start off eating 4 small nutritious meals a day and adjust the quantity and frequency you eat based on how your body responds.

4. Learn to use chopsticks: In general, most people tend to eat a lot slower when they use chopsticks. There are numerous studies that suggest eating slower and eating less go hand in hand. On average it takes 20 minutes for your stomach to register that it is full. Also, chopsticks will help  with portion control. You get smaller bites using chopsticks than you do with a fork!

5. Drink milk following a workout: Drinking some low-fat milk is a great way to build and re-build muscle. A study done by the American Journal of Clinical Nutrition found that those who drank milk gained up to 63 percent more lean muscle following 12 weeks of weight training, compared with exercisers who drank sports drinks of equal calories.

6. Drink before you eat: For the majority of us it can be very difficult to distinguish between thirst and hunger. Drinking a glass of water and then waiting 20 to 30 minutes before eating, should be all the time you need to figure out if you are really hungry or just dehydrated. As a general rule, replace soda, juice and other soft drinks with water (Tip: Drink water ice cold, filtered and with a squeeze of lemon).

7. Vow not to eat in front of the TV: So many of us are guilty of snacking mindlessly in front of our favorite TV shows.  A Harvard study found that kids ate an extra 167 calories for every hour of TV watched. Try making the TV a no food zone so that TV time doesn’t become an excuse to snack!

In addition to practicing regular relaxation techniques to help you de-stress, consider adding the following foods to your diet;

1. Tea: Drank world wide, tea is frequently used as a relaxation aid, which is why black tea is thought to be an effective stress buster. According to a study by the University of Central London, drinking black tea lowers stress hormone levels. Just 50 minutes after a high stress event, tea drinkers, who had drank 4 cups of black tea daily for a month, had a 20% greater drop in cortisol than the placebo group.  Cortisol is known as the stress hormone that in response to stress increases blood pressure and blood sugar and can also make us more susceptible  to disease. Conversely, coffee actually increases cortisol levels.

2. Pistachios: A Penn State study found that pistachio’s  reduced the stress effects on blood pressure. Stress hormones cause blood pressure to rise but a diet that incorporates Pistachio’s can actually lower blood pressure  by as much as 10%.

3. Garlic: Known for its blood thinning effects, garlic can help prevent the blood from clotting. When digested, garlic’s main ingredient creates a chemical reaction that relaxes blood vessels and encourages blood flow, helping to lower stress levels. It’s this reaction that makes garlic good for the heart and the brain.

4. Complex Carbs: High fiber, complex carbohydrates such as whole wheat breads and whole grain cereals, are digested slowly which makes them particularly good for keeping blood sugar stable and controlled, thus reducing stress.

5. Asparagus: This delicious green vegetable is high in folic acid, a nutrient known for its ability to stabilize mood. Getting enough folic acid and B vitamins will help keep you in a better frame of mind thanks to the serotonin they produce.

6. Almonds: If you’re inclined to reach for a bowl of candy when you’re stressed, try keeping a bowl of almonds at the ready to satisfy your sweet tooth and lower your stress level. Almonds are high in B vitamins, zinc and vitamin E, which may all help reduce stress. They are also a good source of antioxidants and good fats.

7. Milk: If you find it difficult to shut your mind off at night, a glass of warm milk could really help. The calcium in milk is the perfect remedy for anxiety and stress. When drank at night, the calcium and vitamin  B2 found in milk actually help to reduce muscle spasms and soothe a restless body.

Studies show that most American’s don’t lose the weight they gain during the winter months and as a result the pounds add up year after year. As much as we like to think that gaining a few pounds at this time of the year is harmless, holiday weight gain is actually an important contributing factor in adult obesity. 

Here is our list of some simple, effective steps you can take to avoid gaining those holiday lbs!

1. Control your portions – This really is key to avoiding weight gain. It can be difficult to resist piling your plate high with food but the everything in moderation rule will pay off. Instead of eating everything in abundance, enjoy a little of everything but pay attention to portion size and stopping when you feel satisfied, not full to burst!
2. Limit alcohol – Endless glasses of wine, countless bottles of beer and calorific cocktails can be detrimental to any calorie restriction plan. One easy way to think positively about switching your alcoholic beverage for a glass of San Pellegrino, is to think about the calories it will free up for dessert.  Plus who needs that holiday hangover anyway?!
3. Don’t show up hungry – Instead of arriving at the holiday party starving hungry, make a point to eat a sensible snack before leaving the house.  If you can take the edge off your hunger you will be less likely to over eat and food will be further from your mind.
4. Get moving – An excellent way to undo any slip ups and burn those extra calories is to integrate some exercise into your holiday plans. Getting the whole family up and outside for a walk before the festivities start is one enjoyable, easy way to keep weight gain at bay.
5. Choose your sides carefully – When you sit down for that turkey dinner, think before you dive into those calorific casseroles or load your salad with heavy, full-fat dressing. Instead of green bean casserole opt for steamed green beans, or enjoy a green salad with some light oil and vinegar.
6. Keep count – It’s useful to get into the habit of counting how many canapés, cookies and sweet treats you eat. It can be all too easy to find yourself in a conversation, blissfully unaware of the fact that you have devoured an entire plate of chocolates without noticing. Instead, set yourself a limit and stick to it!
7. Don’t give up – If you find yourself falling victim to over indulgence, whatever you do, don’t give up all together. Abandoning all efforts will only lead you further down the wrong path. You can undo any slip ups. The important thing is to acknowledge your mistakes and to stop making them!

Try supplementing your holiday diet with Ignite Maxx™, proven to burn up to 278 calories per dose!