Archive for the ‘Nutrition’ Category

Pumpkins on porches, in yards, and used as center pieces signal the arrival of fall.

They make lovely decorations but do pumpkins have any nutritional value? Why, yes, they do!  Read on!

The pumpkin is a vegetable in the same family as squash and gourds.  You can eat the flesh and the seeds, and both are good for you.  The flesh can be prepared by baking or boiling.  I suppose you could microwave it, although I’ve never tried it.  I actually prefer to use the canned version  of pumpkin because it is already cooked and pureed!

As soon as you notice the bright orange color of a pumpkin, it’s obvious that it is rich in beta-carotene, just like carrots.  Studies show that beta-carotene can help protect against some types of cancers and heart disease, and even has some anti-aging properties.

Pumpkin is very low in calories and high in fiber.  It contains no fat or cholesterol, but does have vitamins A, C, E, and some B vitamins.

Pumpkin seeds are also very nutritious.  They are a good source of iron, protein, and fiber.  They can be eaten raw but are usually roasted.  The easiest way to do this is to spread the seeds on paper towels to dry, then put them in a single layer on a pan, spray lightly with olive oil spray, and roast until done.  Give them a stir every 15 minutes or so to keep them from sticking.

Of course the seeds can also be planted so you can have your own pumpkin patch. But be careful – they like to spread.  When we were kids, my sister planted a few pumpkin seeds and the vines took over half of our backyard!

There are lots of ways to serve pumpkin other than just pies.  It makes delicious soups and casseroles.  A spoonful or two of canned pumpkin tastes delicious stirred into plain yogurt and topped with cinnamon!

This fall, use your pumpkin for more than just a decoration.  You and your family might even develop some new fall traditions!

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There is so much  misinformation  floating around about carbohydrates that it’s hard to know what to believe.

Some push the idea of a low carb diet, some mention “good carbs” and “bad carbs”, and some people act as if carbs were poisonous!  Today I’d like to talk about what carbohydrates are and what they do for your body.

There are 2 kinds of carbohydrates, simple and complex.  Simple carbs have a simple molecular composition, are easily and quickly digested and enter your bloodstream as glucose.  Complex carbohydrates have a molecular structure that takes longer to digest but they also eventually enter your bloodstream as glucose.  The end product, glucose, is the same for both types of carbs.

Your body needs glucose for energy.  People who are serious about strength training know that you need protein to build muscle and carbs to power them.

Problems can occur when you eat too many simple carbohydrates (candy, soda, etc.).  They are rapidly digested and quickly raise your blood sugar level.  To compensate, your body releases a bunch of insulin to get rid of the sugar.  But this causes your blood sugar to quickly lower, resulting in low blood sugar levels, low energy, and hunger.  Then you grab a candy bar, which causes your sugar levels to spike, and so on and so on and so on.

This is why so many people mistakenly believe that carbs cause weight gain.  In reality, they are trying to feed their bodies with the wrong fuel, which causes a chemical reaction that leaves them hungrier and more prone to overeating!

The better choice is to use complex carbohydrates such as brown rice, whole grain cereals, and vegetables.  These are digested more slowly and release glucose at an even rate so that your sugar/insulin ratio remains balanced.  There are no excessive highs or lows.

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We’ve been hearing more and more about chia seeds lately.

But what’s all the fuss about?  Are they better for your health than flax seeds?  Here’s an article I came across that explains it all.

Chia Seeds Health Benefits: 5 Fun Facts You Didn’t Know

by Alex Amari

Chia seeds’ health benefits are getting a lot of press lately. You may have heard many people using the words “superfood” and “nature’s perfect food.” No single food all by itself can flat out transform your health, so don’t be taken in all the hype! Nonetheless, if you’ve already eaten chia seeds on a regular basis, perhaps you’ve noticed some concrete health benefits.

But do you understand why chia seeds are so beneficial for you? And do you understand how to make the most of them? Here are five interesting things you may not know about chia seeds.

1. Chia seeds are not a recent invention.

Chia was a tremendously vital grain in pre-Hispanic Mexico, as coveted as corn and beans. Chia was included in tributes and tolls among the Aztec societies, and the health benefits were commonly accepted. So although you may notice people today dubbing chia a “new superfood,” it’s actually not new at all.

2. Chia seeds better for you than flax seeds.

This is not to say that flax seeds aren’t good for you – they’re excellent! But chia is even better. Chia has up to 64% of the omega-3 fatty acid that defends your cardiovascular system. This is more than flax and hemp. Moreover, chia has a balanced 3:1 ratio of omega-3 to omega-6, the ideal for remedying the imbalances that exist in the typical westerner’s diet.

3. You can drink chia seeds, too!

Chia seeds’ health benefits aren’t confined to solid foods. For a delicious and nutritious drink, mix about half a teaspoon to 1 teaspoon of chia seeds into a glass of fresh lemonade. Wait approximately ten minutes to give the chia seeds time to expand and become gelatinous. As you sip the beverage, savor the texture of the gooey seeds against your tongue. You might also add chia seeds to any sort of juice, plain water or a spritzer.

4. White and black chia seeds are equal in nutrition.

Which do you eat – white or black? It’s merely a private preference, so don’t concern yourself about it. If you have a look at black chia seeds carefully, you will perceive color disparities ranging from black to brown and white. White chia comes from white seeds that have been planted severally from the black chia seeds.

5. Chia seeds are overpriced at the grocery store.

All right, you probably already know this. But you may have thought that chia seeds are high-priced because they’re tough to cultivate or are uncommon. This is not the case. After all, chia seeds were a staple of the Aztecs and Mayans for thousands of years, remember? When chia seeds develop into a more mainstream part of our modern eating habits, probably we’ll see the price go down in grocery stores. Until then, the smartest way to buy chia seeds is online.

Chia seeds’ health benefits are facilitating people to keep a well-balanced diet and live more healthfully. Don’t get engrossed in all the hype about chia. Try it for yourself and make the choice that’s right for you.

Chia seeds’ health benefits don’t have to cost you an arm and a leg, either. Find out where to buy chia seeds for less than the price of a cup of coffee at chiaseedshealthbenefits.com.

Article Source: Chia Seeds Health Benefits: 5 Fun Facts You Didn’t Know

Have you tried chia seeds?  Please tell us about it in the comments below.  Thanks!

This recipe for roasted vegetables is a healthy addition to any meal!

You will need an assortment of fresh vegetables.  In this picture we used broccoli, zucchini, yellow squash, mushrooms, onions, and grape tomatoes, but it would also work with asparagus, potatoes, whatever you like.

Wash the veggies and cut them into bite-sized pieces.  Spread them in a single layer on a baking pan.  Spray with non-stick cooking spray made with olive oil, then season to taste.

Roast at 425 degrees for 10 minutes.  Take them out of the oven, stir, then roast for about 5 more minutes.

The picture shows the veggies arranged around a poached egg for a simple brunch, but they are a delicious, healthy dish any time!

The first time I ever saw a copy of Eat This Not That I was visiting my parent’s house.

There were two “Eat This Not That“  books on the coffee table: The Supermarket Survival Guide and The No Diet Weight-Loss Solution.

I picked up one of them, intending to just flip through and get a general idea of what it was all about, and I couldn’t put it down!  I kept reading parts aloud to other people who were in the house and saying, “Did you know this?” or “Can you believe that?”

As the weekend progressed I noticed that everyone who showed up had the same reaction.  They were completely hooked and had to keep reading just one more page….

The Eat This Not That books are written by David Zinczenko who is the editor-in-chief of “Men’s Health” and editorial director of “Women’s Health.”

The premise of this book series is that you don’t have to give up any particular food type in order to lose weight. The “secret” is in the choices you make.  The books are divided into chapters such as “Pantry Staples”, “The Freezer Section”, or “At Your Favorite Restaurants.”

The pages within the chapters are loaded with pictures of actual products and colorful graphics describing them in terms of calories, fat, sodium, and fiber per serving, plus other nutritional or just interesting information.  Each time you turn to the next page, the left hand page shows the “eat this” foods, the right hand page the “not that” foods.

For instance, Kellogg’s Smart Start cereal has 190 calories and 14 grams of sugars per 1 cup serving, compared to Cheerios with 100 calories and 1 gram of sugars per cup.

Or how about this – a McDonald’s Quarter Pounder contains 410 calories, 19 grams of fat, and 730 mg of sodium.  But their Premium Grilled Chicken Club has 570 calories, 21 grams of fat, and 1,720 mg of sodium!

Did you know that most restaurant wheat buns contain more fat and sodium than sourdough? Ok, I’ll stop!

Before I get distracted by any more food facts, let me just summarize by saying that the Eat This Not That books are over-the-top full of practical, useful information presented in an entertaining, easy to read format.  And their small size makes it easy to take them along to the store or restaurants.

I HIGHLY recommend that you buy Eat This, Not That. Once you get one, you’ll want the whole series!

Seasonings are an indispensable element of good cooking.

Let’s face it:  no matter how healthy your meal is, it won’t help you if you can’t stand eating it!   The seasonings you choose can turn a dish from bland to buenisimo!

But why not let your seasonings do double duty?  Here are some herbs and spices that not only taste good but are good for you!

1. Black pepper A study done by the University of Michigan discovered that the auto renewal function of some cells that can cause cancer is interrupted by a chemical compound in black pepper called peperine.  This means that pepper can actually limit the number of cells that might form tumors.
2. Cinnamon Cinnamon stabilizes blood sugar levels by enhancing the body’s insulin sensitivity.  But don’t go on a cinnamon roll rampage!  Sprinkle cinnamon in your yogurt, oatmeal, cottage cheese, or coffee.
3. Horseradish Horseradish is a great source of glucosinolates.  These compounds enhance the ability of your liver to detoxify carcinogens.  They may also keep existing tumors from growing.
4. Rosemary Do you like to grill but worry about the carcinogens that can form during the process?  Recent studies have shown that seasoning beef with rosemary can reduce or even eliminate those carcinogens.

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