Posts Tagged ‘nutrition’
Fish in our diet
As we have been informed from health specialists the higher the amount of fish consumed as part of our diet, the better off in a long term we will be. The best approach would be to include at list two fish portions in our weekly food consumption. Oily fish are the better one and can include Salmon, Trout,Cod, Herring, Fresh tuna, Sardines, simply to name a few. Omega 3 fatty acids are present in high concentrations within those fish, they also contain protein , minerals and vitamins. Other types of fish like Swordfish or Shark contain mercury and should be consumed less frequently. In order to have a larger variety of choices you may also incorporate shellfish or even crustacean such as crab, lobster or shrimp. Frozen fish are also providing the same amount of Omega 3, protein, minerals and vitamins and can be a good substitute but be aware of freezer burn product.
When purchasing fresh fish always look for the two s. Shine and smell. First the shine : fresh fish should have a brilliant reflection of the light, if not, if doll looking it is not fresh. Second : if it smells fishy don’t even think about buying-it.
Always remember the purchase of your fish should be the last item before you heat the cash register and if you are in a hot climate have the store clerk provide you with some ice for your trip back home, fish can spoil very rapidly if exposed to warm temperature and has to be refrigerated as soon as you get home.
Bon Appetit and to your health
About Asparagus
Do you know that Asparagus are packed with vitamins, minerals, fiber and protein and are only about 3 calories a spear. About 8 medium spears of cooked asparagus provides two-third the daily value of Folate, a B vitamin that promotes cell division and might reduce the risk of atherosclerosis and dementia, as well as a 114% of the daily value for Vitamin K an essential nutrient for bone formation and blood clotting. They are also high in Potassium and a good source of Vitamin C and A,thiamin,riboflavin,manganese, vitaminB6, copper,niacin and phosphorus.
Even though they are available year around, at spring time they are less expensive and are fresher. Different types are available but the most common in the States are the green ones, in Europe the preference is for the white ones, they come from the same plant but are grown out of the sun under a mound of dirt so they don’t develop chlorofil, and they require more labor to be harvested, therefore are more expensive but are not as nutritious.
The thinner asparagus come from older plant and the large spears grow on younger, more vigorous plant. Steaming them is better then boiling and cook them to tender to preserve their nutrients. Once cooked they can be served sprinkled with fresh grated cheese melted under a broiler or cut and mixed with fresh sliced tomatoes with a parsley vinaigrette as a salad or simply plain with your favorite seasoning and a dab of light mayonnaise.
Prior to cook them you may trim of the woody stem about 2″ (which is the opposite of the head or tip) and disregard-it or save -it to make soup.
Eating Right
Every time i walk through a crowded place i am astonished by the number of individual of all ages who are overweight and are facing major health risks.Not everyone’s overweight problem is related to poor eating habit and lack of exercise, but as we all know in the U.S. 3 out of 4 adults are overweight or obese, which significantly increase the risk of developing heart disease as well as diabetes. One of the main reason for those extra pounds: Too many people out there are taking in more calories then they burn off.
Not only eating too many calories is a problem but if vegetables, fruit and whole grains would make up three-quarter of the food you eat and one quarter would be filled with poultry, lean-meat, fish or eggs you’ll automatically be on the right heart-healthy track.
I don’t mean to be pushy, but the foods you choose to eat contribute to your well-being, therefore to melt off pounds keep an eye on what you eat or don’t eat, exercise to burn-off those extra calories and save the treats and ice cream for special and unique occasions.
Choose your food wisely and exercise it will help you leave healthier and happier!!!
Super-food or Super-fruit .
Within the last few years it seems that the terms Super-food and Super-fruit have become as common as wheat bread ! Well, what is it that make’s them so different then regular food ?
Super-food is a term used to describe food with high phytonutrient content that may confer health benefit as a result, for instance it is food with health properties offering value behind nutrition. As an example, wild Salmon, Barramundi fish also known as Asian Sea bass are rich in Omega3 .
Super-fruit is a term used in reference to an exotic fruit which combine exceptional nutrient richness and antioxidant, such as Mangosteen or Acai, well popular fruits like Blackcurrant, blueberries, concord grapes, strawberries, which are as rich in health properties are simply fruits…
I do believe that most everything we consume, has health benefits, some food have a higher content of specific vitamin or mineral and that the best way to benefit from it all is to follow a diversified diet.
I also believe that the terms Super-food and Super-fruit are mostly a business strategy from manufacturer to generate attention from the consumers since most of those items have been consumed elsewhere for century’s and are simply labeled as food .
Healthy foods
With all the choices available today, it could be quite an adventure to choose the foods that are the most healthful and beneficial to our health. We all like to be healthy, but when it comes to food the temptations of eating what we like versus what is good for us can be overwhelming. Knowing what certain foods contain and what they can help with could be an advantage, knowledge is power. Foods is like wood in the fire, it fuels our body. For some of us we are satisfied with a little food and for some others a lot is needed. The choice of what to pic is ours, but damaging our well-being by consuming foods that are salty, sugary, and contain preservative, saturated fats, chemicals and whatever else that we can not even pronounce could seriously affect our health. Following is a list of some healthful foods :
Blueberries are a natural antioxidant and contain vitamin B6 and vitamin C, and like red grape they also contain reservatrol, they can help in certain type of cancer and reducing inflammation. Have some daily with your cereals.
Bananas are rich in Potassium . Apricots contains like carrots Beta-carotene which is good for the eyes. Mango like oranges and cantaloupe are rich in vitamin C. Cantaloupe also contains potassium which help to lower blood pressure.Tomatoes can help reduce the chance of stomach, bladder and colon cancer.
Broccoli contains vitamin C, beta-carotene and can help protect against breast cancer. Spinach contains carotenoids which will help fend off macular degeneration, which could be a major reason behind blindness.
Walnuts, peanuts and other nuts can help reduce your risk of heart disease, same with beans , like pinto, Garbanzo, red, black and others.
Be wise on selecting what you eat, proper nutrition is a must to be and stay healthy.
Gluten sensitivity
Gluten is a protein found in wheat rye and barley,therefore most cereals, bread and pastas as well as in a number of processed foods and even beer.Gluten intolerance or celiac disease can cause a number of unpleasant symptoms by triggering the body’s immune system and can lead to serious health problems. If you are suffering from headaches, fatigue, obesity,have digestive problems, gluten sensitivity may be the source of your problems. Gluten sensitivity puts stress on your adrenal glands and creates an inflammation of your digestive tract and that can occur every time you eat any product containing gluten. When the adrenal glands , whose function is to release hormones into your system through your blood stream, become stressed a breakdown occur in your body and as a result their function slows down .
You can treat gluten sensitivity by avoiding all products containing gluten and following a strict diet, with a different approach to nutrition and refer to your health professional for a proper diagnostic of your condition, ask your doctor about gluten sensitivity especially if your are experiencing any of the aforementioned symptoms.
Dietary supplements
Dietary supplements are substances you might use to add nutrients to your diet or to lower your risk of health problems. They might contain vitamins, minerals, fiber, amino acids, herbs or other plants or enzymes.
People over 40 need more of some minerals and vitamins than younger adults do.The following are some that are especially recommended.
Vitamin B12 helps keep your red blood cells and nerves healthy.
Calcium works with vitamin D to keep bones strong at all ages.
Vitamin D. Some people’s bodies make enough vitamin D if they are in the sun 10 to 12 min. at least twice a week, but as we get older we may not be able to get enough of it.
Vitamin B6 is needed to form red blood cells and it is found in potatoes, bananas,chicken breast and certain cereals.
Eating right may not always be enough to supply our body with the proper nutrition and that is why it’s important to use some type of supplements