Category Archives: Healthy Eating

Fish Is Good For You! Go On, Have Another Serving!

Though fish is good for your heart and cardiovascular system, due to its polyunsaturated, omega-3 fatty acids, there are other reasons to increase the amount of fish you consume. The 2015-2020 Dietary Guidelines for Americans suggests that American adults enjoy a minimum of 16 ounces of fish and seafood every week. Fish and seafood deliver an abundance of nutrients needed by the human body, such has B vitamins, vitamins A and D, as well as minerals like iodine, iron and selenium and protein.

 

it’s equally import that breastfeeding women and those who are pregnant or intend to become pregnant consume approximately 12 ounces of fish and seafood. Such consumption assists with normal development in the womb, but they are advised to avoid seafood and fish, such as king mackerel, tuna, swordfish,shark and tilefish which have elevated levels of methyl mercury. These recommendations are supported by the United States Food and Drug Administration and the Environmental Working Group, a non-profit organization.

 

Academy of Nutrition and Dietetics spokesperson Jennifer McDaniel stated,“Fish is very low in saturated fat and low in cholesterol.” Individuals adhering to a Mediterranean-type of diet, which suggests high consumption of fish and seafood have demonstrated a lower risk of obesity, as confirmed in research studies. With such a nutritional bounty and benefit to the human body, it’s no wonder that many are now choosing fish and seafood as a more beneficial source of protein instead of meat.

 

Cod, in a four-ounce serving, provides 26 grams of protein, 120 calories and only one gram of fat. Compare that with a T-Bone steak that offers up 28 grams of protein, but a high 18 grams of fat and 278 calories. With the numbers favoring fish and seafood across the board, it’s easy to see why more Americans are making a sensible choice concerning their dietary intake.

 

There are plenty of research studies confirming the fact that individuals that consume fish and seafood regularly have a lower probability of dying from a heart attack or stroke than those individuals that consume fish and seafood once a month or not at all, according to a 2006 study.

 

Roasted Vegetables Are A Nutritious Snack And Side Dish

Prepared and cooked properly, roast vegetables such as cauliflower, brussels sprouts, potatoes, onions and sweet potatoes can tempt your taste buds as a guilty pleasure and most important be nutritious for you too! While the delectable delight of roasted vegetables appears to be good for you, some nutritionists are bringing to light the fact that roast vegetables at a high temperature can change the nutritional composition.

 

Cutting up onions, garlic and a variety of root vegetables, coating them with a generous amount of olive oil and a sprinkle or two of sea salt is a tasty treat that can be beat! As a snack, instead of popcorn or chips or as a bountiful side dish at dinner time, roasted vegetables are high in fiber, low in calories and quite filling. In addition, roasted vegetables are loaded with beneficial minerals.

 

According to Jean Mayer, the cardiovascular nutrition lab director at the U.S.D.A. Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts, “If roasting vegetables will get people to eat them, I’d encourage people to roast them, the biggest battle is just getting people to eat enough fruits and vegetables.”

 

There are many vegetables are not affected by being roasted, such is the case with tomatoes. Tomatoes are water soluble and when roasted become more easily absorbable by the body. They full of lycopene that offers the cardiovascular system numerous benefits and carrots are full of antioxidants.

 

While roasting vegetables may be the last in-crowd, fashionable thing for the household chef, it is recommended that different ways to prepare vegetables for meals be used to avoid becoming bored. Even consuming raw vegetables and enjoying a daily salad will excite your pallet, and provide your body with an abundance of essential nutrients. Steaming, slow boiling, and raw vegetables with a dip are great ways to have vegetables maintain their nutrients.

 

When it comes to roasting vegetables, Toronto author and dietitian Leslie Beck suggests, “Overheating breaks down the nutritional composition of the oil, changes the flavor and releases harmful free radicals.” When roasting vegetables, ease up on on the olive oil. It’s loaded with fat and has a high-calorie count.

Eating Well Without Guilt

For most of my life, I have been dieting in some sort of way. I believe that I have tried just about every fad diet and have lost hundreds of pounds over the years. One of the most difficult types for me is the ones that completely eliminate a class of food. When I was not allowed to have things like bread, then I was just setting myself up for failure.

 

We hear and read a lot of conflicting stories in the media. I remember when eggs were demonized by health gurus because of their cholesterol. Many of us stuck with boring egg whites or eliminated eggs altogether. Now, nutritionists tell us what a healthy source of protein eggs are, and to have them in moderation. That is a good thing, because I like eggs.

 

I found an interesting article on Foodnetwork.com recently. It discussed 10 of the top foods that are surprisingly good for you. Some of them, I already knew; however, there were some that I would never have guessed would be on the list.

 

The one that shocked me the most was burritos. I do not think that I have been on any diet that touted burritos as being healthy. Of course, it all depends on how it is made. If I load it down with sour cream and cheese, it is no longer good for me. The article says that lean beef or chicken, low-fat cheese, and plenty of fresh salsa are healthy options. It is like having the food groups rolled into a delicious treat.

 

Spaghetti and meatballs were another shocker on the list. One of my biggest downfalls is breads and pasta. Today, there are many whole-wheat pasta options. The article suggests keeping the portions to three ounces of lean meatballs with a cup of pasta. The tomato sauce has beneficial lycopene. So, pasta was never the enemy. It was the portions that were weighing me down.

 

Other formerly “banned” foods were mentioned on the list. I never did stop eating bananas. Like the article explains, they are a wonderful source of potassium. The list included potatoes, avocados, peanut butter and the venerable egg. The article was sure to mention that portion control was imperative when it comes to any food.

 

This article reminded me that fad diets just do not work. If we completely eliminate the foods we love, we will end up failing. Modest portions of everything help us create healthy, life-long eating habits.

Tips for Staying Hydrated This Summer

As we are now enjoying the marvelous summer season, it’s time to think cool. That means avoiding the sun during high-intensity midday hours and staying hydrated. Finding it hard to drink enough water to keep dehydration at bay? Check out these foods that not only count toward your daily water intake, they’re great sources of vital nutrients.

Watermelon. Not surprisingly, this fruit is 91% water. It also contains a healthy amount of the heart-protective antioxidant lycopene.

Lettuce. Iceberg has even more water than watermelon. Other types like romaine are super sources of vitamin A. (Hint: olive oil helps your body absorb this vitamin.)

Bell peppers. These colorful veggies provide hefty amounts of cancer-preventing phytochemicals and twice the daily requirement of vitamin C and 3 grams of fiber per cup.

Cucumbers. These crunchy favorites also surpass watermelon’s water content. In addition, they are a major source of phytochemicals and caffeic acid, which may shield against UVB rays.

Tomatoes. They contain lycopene, vitamin C, and potassium (so important for counteracting the effects of sodium and keeping the cardiovascular system, muscles, and bones healthy and strong).

Skim milk. Its high water content is only one perk. Milk’s nutritional makeup makes it a natural for post-workout recovery.

Radishes. With only one calorie each, their antioxidants and phytonutrients earn them a place in every salad.

Strawberries. This irresistible fruit provide more than a day’s requirement of vitamin C and 3 grams of fiber in a cup.

Broccoli. This vegetable is a good source of a variety of necessary nutrients, including calcium (Your text to link….)

Soup. While this food is not associated with summer, cold fruit soups pack a nutritional punch while they hydrate.

Eating Fat is Actually Good for You: What to Know

For years people have assumed that eating foods or condiments with moderate fat content is going to cause weight gain and an unhealthy heart, but not getting enough good fats could be more dangerous than eating too many bad fats. A study in Spain has proven that there are more heart related deaths that can be blamed because the victims ate too few fats that were plant based, than there were heart related deaths caused by eating too many red meats or other unhealthy fats. Monounsaturated fatty acids help to lower cholesterol and help with regulating the body’s insulin levels to prevent diseases like type 2 diabetes, and need to be incorporated into your daily diet. Healthy fats can be found in many plant based options like olive oil, avocados, almond oil, chia or flax seed and more.

Studies proved this theory even further, showing that people who drank whole milk with full fat had a much lower risk of developing diabetes, than people that were drinking skim or reduced fat milk on a regular basis. If you are cutting all fat out of your diet to help with heart health and because you want to lose weight, consider cutting unhealthy fats but adding in the nutritious plant based fats instead. Adding the right healthy fats is the best option for optimal health, so drizzle olive oil on all your meals and indulge in your favorite plant based fatty acids.

Salad Chain Sweetgreen Bans Bacon and Sriracha

On Tuesday, May 24, 2016, Washington-area salad chain Sweetgreen announced the removal of two “cult” favorites from its menu. The fast-growing company is looking into methods to make food healthier, and the would-be health chain decided to be an example by banning both bacon and the Thai sauce known as sriracha from its offerings.

The Washington upstart, which is planning to move its headquarters cross country to Los Angeles, currently has 50 locations in the United States. The company was launched in 2007 and is the brainchild of Nicolas Jammet, Nathaniel Ru, and Jonathan Neman, who decided to collaborate after they each graduated from the adjacent Georgetown University.

Riding the coattails of polarizing Republican presidential candidate, Donald Trump, Sweetgreen has kicked off its own campaign titled “Make America Healthy Again.” The idea, dubbed behind-the-scenes as “Healthy 2.0,” accompanies a new summer menu. Jammet states, “”We view our menu through this lens of constant evolution and improvement.”

Sriracha was singled out as part of Sweetgreen’s effort to eliminate hidden sugars from both its food and beverage menu. Typically, the hot sauce contains one gram of sugar per five gram teaspoon.

“Sriracha is delicious, and we love it,” Jammet concurs. The spicy offering was formerly a primary ingredient of the chain’s signature Spicy Sabzi bowl. Now customers will have to make do with dried chiles, the sauce’s replacement.

As for those crispy pork strips, Jammet admits that it was “something we’ve served since day one,” but “(s)imply put, you can’t be a healthy food business and serve bacon.”

The sizzling slices also requires additional time and resources to cook, and Jammet believes that the smell could even be offensive to some customers.

There’s HOW MUCH sugar in that smoothie?

While smoothies have certainly been growing as a trendy health food in the past decade, some smoothies might not be all that they’re cracked up to be, according to a recent New York Times article. In short, pre-made smoothies can be low in fiber and high in sugar and calories, negating the positive aspects.

In order to avoid this problem, there are a few simple solutions. Smoothies could be ordered with skim milk or unsweetened soy milk versus a heavy cream or sugary juice base. Any sort of sugary syrup ought to be excluded. Additionally, the portion size needs to be downsized. While this phenomenon is noticeable in all American pre-made food, it is important to keep in mind exactly how large a 24 ounce smoothie can be. Fruit is good for you, yes, but in solid form it is unlikely that you would take in such a massive amount of it. Smoothies also strip out the fiber and pulp that is in solid fruit, removing a ton of the beneficial aspects.

Another simple solution is to blend your own smoothies at home. This way you can be sure to minimize excessive sugar use. Sticking to unsweetened yogurts and milk as a base and using whole fruit can go a long way to keeping that smoothie as healthy as can be. Throw in some kale for good measure. Happy sipping!

Evidence Shows a Low Sodium Diet May Not Be a Good Thing

If you have high blood pressure or are trying to watch your weight, then you have likely heard that you should limit your salt intake each day. But what if eating a diet that is low in sodium was actually less healthy than a diet higher in sodium than what is typically recommended?

A recent review of four separate studies on sodium intake in individuals with hypertension, as well as individuals without hypertension has found that a lower sodium diet may actually increase the risk of cardiovascular disease.

The studies include a total of 133,118 people who had participated in the original studies. What researchers found after looking at the wealth of data within the studies is that increased sodium intake did not increase the risk of death or adverse cardiovascular events.

Furthermore, the analysis showed that among individuals with high blood pressure, consuming more than 7 grams of sodium in a day increased the risk for adverse cardiovascular events for those with high blood pressure by 23 percent. While that may sound like the same information you have likely heard before, consider this. Among individuals with high blood pressure who consumed less than 3 grams of sodium per day, the increase in risk factors was 34 percent.

Both of these figured were in comparison to individuals who ate 4-5 grams of sodium per day. Current sodium guidelines suggest that we should eat no more than 2.3 grams of sodium in a single day in order to lower the risk for cardiovascular issues such as stroke, hypertension and death.

While it still holds true that a diet lower in sodium may lower blood pressure, there are other health factors that must be looked at in order to determine if a lower sodium diet is beneficial for your health or if it is harmful.

Should a Dog Food Brand Focus on Advertising?

When a dog food brand is trying to gain the attention and support that they need, should they take the time to focus on advertising? What does a dog food brand need to do in order to make it, and is advertising something that they should focus on? It seems that most dog food brands feel the need to advertise, and that could be a good thing.

Beneful takes the time that is needed to create quality advertisements, and they use those advertisements to help them grow as a company. Beneful seems to think that advertising is important, and they do what they can to promote their brand in that way. When it comes to all that a dog food brand needs to do in order to grow and be all that they can be, Beneful seems to think that advertising is important, and they focus on putting out great ads that really draw attention.

Understanding OrganoGold

OrganoGold is a worldwide network-marketing corporation with the sole mission of spreading knowledge of Ganoderma across entire world. The company began in September 2008, in Richmond, Canada. Organo Gold is a brainchild of Bernado Chua, a graduate of University of the East Manila and a successful entrepreneur.

The company was founded with a vision to help humanity improve their lives by scaling new levels of wellbeing, wealth, and stability through the opportunity and products. This vision was inspired by Chua’s ambition to introduce the ancient Chinese herb called Ganoderma Lucidum to the other regions of the world. The herb has been in use in China for over 4000 years and bears the potential of curing a wide spectrum of diseases.

To begin with, coffee is the most popular beverage in the world today, apart from water,. It is the second most traded product around the globe after oil. However, people are often worried about the impacts of the caffeine on their health. Organo Gold comes in as a solution to these health concerns. It is a special type of coffee with myriad of health benefits.

The term Organo is derived from the fact that this type of coffee is infused with 100% Organic Ganoderma. Ganoderma Lucidum is an herbal extract of the Reishi Mushroom. Popularly referred to as the ‘King of Herbs’, it is packed with potent antioxidants and offers numerous health benefits.

Ganoderma bears the potential to alkalize and oxygenate the body to create the basis for a lifetime of stable health, removing the foundation for osteoporosis, adult-onset diabetes, cardiovascular complications, arthritis, and other degenerative illnesses including cancer.

The herb is integral in adjusting the body pH to a healthy stability at the cellular level. In oxygenating the body, it helps with weight loss. This is because oxygen is one of the essential components for burning fuel and the more the body is oxygenated, the higher the metabolism.Hence, weight loss.

Research studies have confirmed that Ganoderma has cholesterol-reducing properties and it can ease allergy-related inflammations of the airway. It has often been utilized as immune stimulant on HIV infected individuals and cancer patients.

Other health benefits drawn from Organo Gold include:

• Stress relief
• Mental alertness
• Natural detoxification
• Enhanced body healing capacity
• Improves quality of sleep
• Improves skin texture
• Boosts sexual function

Since its inception, Organo Gold company has grown to inspire and benefit millions of people across the world – health wise and economically.