Friday, 27 November 2020

10 Health Benefits Of Papaya


Yo,! I am back with another “Health Benefit” post. This time it is none other than my favorite – Papaya. Why favorite ? You might ask !

  • First, its filling. Whenever I feel full and don’t have space in my tummy for dinner, I splurge on Papaya.
  • Second, Papaya is available all the year round, no seasonal nakhras at all :P.
  • Third, it is a negative calorie fruit. Read about Negative Calorie Foods here.

10 Health Benefits Of Papaya

10 Health Benefits Of Papaya

1. Its great for skin and hair. I love Biotique Papaya scrub. Lolz, this beauty infection I have got from my friends.

2. Low in calories (just 39 Kcalories/100 g) and contains no cholesterol.

3. Rich source of phyto-nutrients, minerals, and vitamins.

4. Papaya has essential B-complex vitamins – Vitamin B-6, Vitamin B-1 , Folic acid and riboflavin. These vitamins are much needed since they play a very important role in metabolism.

5. Potassium is another goodie in Papaya – 257 mg per 100 g. I won’t repeat how important is Potassium ! If you have not read, read it here in another post.

6. Rich in Vitamin A and C, hence prevents small diseases like cold n flu. Papaya might not taste citrus, but yes it does have lots of Vitamin C !

7. Boosts immunity

8. Its Fibre ! That’s why its filling.

9. Promotes digestion. If you have constipation, include 3-4 slices of papaya in your dinner and you will have normal bowel movements. No chi chi allowed on this point 😛

10. Keeps cancer and heart diseases away !

Are you waiting for me to say Papaya is great for weight loss ? It’s a big YES ! Look at the nutritional value of Papaya !

10 Health Benefits Of Papaya weight loss

Do you swear to eating Papaya 🙂 ?

Image Source – 1 ,2

You may also like reading –



source https://betterweightloss.info/10-health-benefits-of-papaya/

Wednesday, 25 November 2020

Enjoy your Thanksgiving dinner without adding guilt to the menu


Who doesn’t love Thanksgiving?  All those delicious foods to eat.  What are some tips to enjoy the Thanksgiving
feast and leftovers without adding those extra pounds?  Not easy since food is so plentiful and so
tasty.  Not a day to be on a diet but a
day we can enjoy every bite but not gain a lot as a result.  A couple of years ago I blogged about enjoying
a guilt-free Thanksgiving.  How can you
make some slight modifications in your Thanksgiving feast and still enjoy a tasty
meal? What are some suggestions for enjoying all the food but not tip the
scales days later?

Consumer Reports wrote an article:  “Good to the Last Gobble” in which they
outlined how many calories Americans eat at the Thanksgiving feast.  They cite the Calorie Control Council (who
knew there was such a Council?) that says we consume 4,500 calories or more at
our Thanksgiving feast.  That is a lot of
calories for one meal, especially since our daily calorie
intake should be between 1600 – 2000 for adult women and 2000 – 2400 for
adult men.  (If you are active, you can
take in more calories during the day. 
Check out the chart
at “Estimated Calorie Requirements”). 
Consumer Reports suggest a meal with all the sides and dessert racks up
about 1700 calories.  How did all these calories
add up in their Thanksgiving feast?

Food

Calories

Sweet potatoes, candied 4 ounces

187

Green Bean Casserole ½ cup

227

Cranberry Sauce ¼ cup

102

Turkey 3.5 ounces, white meat

177

Stuffing ½ cup

195

Mashed potatoes 1 cup

237

Gravy  ¼ c.

25

Cornbread 3×3 inch piece

198

Pumpkin pie 1/8 of 9 inch

280

Red wine 5 ounces

125

Total Calories

1753

Enjoy the typical Thanksgiving meal with everything and the
calories are well under the 4500 some people feast on.  At our house, we modify recipes to be a
little less in calories but not less in taste. 
My husband makes the pumpkin pie from scratch.  He uses Low fat 2% Evaporated milk in place
of whole evaporated milk.  He cuts the
sugar slightly from the recommended ¾ cup to ½ cup.  No cuts in the spices or other ingredients and
the pie is quite tasty.  He also makes
the cranberry sauce from fresh cranberries. 
He cuts the sugar from the 1 cup recommended amount to ¾ cup.  A little tangier but the taste of the
cranberries is even better.  I make a
sweet potato casserole with a recipe from Southern Living.  I alter the recipe slightly reducing the
butter a bit (but using real butter) and cutting back some on the sugar.  No cuts though on the marshmallows or crusty
Corn Flake topping.  My daughter makes an
awesome pecan pie
with a recipe from Cooking Light.  Some
oatmeal is used for thickening and it cuts back on some of the corn syrup.  The pie is delicious – not low calorie but
less calories than it would have with each serving providing about 311 calories.  A good thing since WebMD notes that a slice
of the traditional pecan pie
with whipped cream can top 800 calories.  

 

Evaporated Lowfat 2% Milk works well for pumpkin pies

Some other
suggestions to enjoy your day, eat all the delicious food, but not tip the
scales for days afterward: 

  • Taste everything – but watch how much – smaller
    servings of some entries
  • Save room for seconds – yes, if there is a food
    you really like, take a small 1st serving, then enjoy a second
    serving if you like
  • Exercise – Thanksgiving morning go for a walk or
    enjoy some type of exercise.  Then after
    you eat – walk again or be sure to add in some exercise Friday morning.
  • Skip foods you don’t really like – no reason to
    add in a lot of calories for a food you don’t really enjoy
  • Do other things beside eating – some families go
    for a family walk after the meal, some families put a puzzle together or play a
    board game
  • Clear the table – put away the food and pack a
    lot of leftovers for guests to take with them

Try some substitutions
and other suggestions:

  • Instead of mashed potatoes served roasted baby
    potatoes
  • Cranberry sauce – use as a relish not a main
    dish, and cut back a little on the sugar as noted above
  • Eat breakfast – don’t skip meals on Thanksgiving
    day or you may find yourself snacking all day long
  • Don’t forget the water – stay hydrated
  • Pete Thomas of the Biggest Loser recommends:  “You probably won’t lose weight during the
    holidays, but with careful planning you can avoid gaining weight.”
  • Eat those veggies – usually lower in calories
    and fills you up

The main advice on Thanksgiving – Enjoy Every BITE, enjoy your meal and enjoy the day!  Happy
Thanksgiving

Oatmeal Pecan Pie from Cooking Light

Sources:  article,
calorie
intake, chart,
calories,
pie,  other
suggestions,  substitutions,
suggestions  Image sources:  thanksgiving
meal, milk
, pecan
pie



source https://betterweightloss.info/enjoy-your-thanksgiving-dinner-without-adding-guilt-to-the-menu/

Why Brown Rice Is Better Than White Rice


This is another post related to my learnings from my nutritionist. She has asked me to have brown rice in dinner.
Now I don’t really like brown rice. We North Indians, fancy Basmati rice so much that we don’t want to know if something else exists ! N Rajma chawal , yummmmmm ! Are you drooling ? If yes, a Hi Fi 🙂 !

White rice tastes good, looks even better ! Brown rice doesn’t taste as good as white rice ! But it wins hands down when it comes to nutrition.

Why Brown Rice Is Better Than White Rice

Let’s see Why Brown Rice Is Better Than White Rice

Both white rice and brown rice undergo some processes which creates this nutrition difference. Brown rice undergoes refining which removes the husk of the rice kernel. In this process, the nutrition remains intact. On the other hand,white rice undergoes milling and polishing which takes way the essential nutrients.

Why Brown Rice Is Better Than White Rice process

Can you guess how many nutrients are lost during the conversion of brown rice into white rice ?

  • 80 % vitamin B1
  • 90 % vitamin B6
  • 67 % vitamin B3
  • 60 % iron
  • 50% phosphorous 
  • 60 % iron
  • 50% dietary fibre

I am listing down the reasons why you should have Brown rice in your meals –

1. Brown rice is great for heart and prevents cancer. It has high selenium which helps in reducing development of cancer, inflammatory conditions, heart diseases and arthritis.

2. It helps to reduce weight and improve metabolism, thanks to the immense fibre that brown rice contains. Fibre by now we know, keeps you feel full for a longer time.

3. One cup of brown rice fulfills 80% daily manganese requirement of the body. Manganese helps to form good cholesterol in the body.

4. Brown rice is whole grain, nature at its best ! For obvious reasons, organic brown rice is best to eat ! Since organic foods are difficult to procure, even if you replace white rice with normal brown rice, your health will improve !

5. Brown Rice has naturally occurring Oils

The heart healthy oils are present in brown rice which reduce bad cholesterol.

6. Brown Rice Causes Weight Loss

No matter how much you eat, you are eating fibre ;).

7. Brown Rice is an Antioxidant just like green tea

8. Brown Rice is a Slow-Release Sugar

Brown rice can help keep blood sugar stabilized because it releases sugar slowly unlike white rice. This means that even diabetics patients can have brown rice.

So people, have brown rice and stay healthy 🙂 !

Image Source – 1

You may also like reading –



source https://betterweightloss.info/why-brown-rice-is-better-than-white-rice/

Saturday, 21 November 2020

Turkey Quinoa Chili [one pot or slow cooker]


two bowls of turkey quinoa chili surrounded by tortilla chips and half an avocado in the background

This one pot healthy turkey quinoa chili is a meal-in-a-bowl! Top with cheddar cheese and crushed tortilla chips. Freezes well so make extra!

When I was in University I ate this meal all the time. Literally. I would make a big batch and then freeze it in individual portions. My freezer was always stocked. In other news, I’m conducting an experiment to see whether any one actually reads this paragraph before the recipe. I know when I’m browsing other blogs for recipe ideas, I just hop, skip, and jump down to the actual recipe. So if you’re reading this and you actually like these little introductions, tell me in the comments! 

A woman holding a board with two bowls of turkey quinoa chili

Some Notes about This Quinoa Chili Recipe

A few things you should know!

  • You can use any ground meat you prefer! I regularly swap in ground beef or ground chicken. Admittedly I’ve never tried ground pork but my guess is that it would work as well.
  • You can make this on the stovetop or in the slow cooker or Instant Pot. See the recipe notes for the adaptations for the appliance of your choice.
  • This recipe freezes well. Why not make a double batch and freeze in meal size portions for a quick mid-week meal?

An overhead view of two bowls of texan turkey quinoa

Why This Turkey Quinoa Chili is a Smart Choice

This recipe is a superstar choice for boosting your iron status. One serving of this recipe has 5 mg of iron! Women should aim for 18 mg a day (27 if you’re pregnant) and men should aim for 8 mg. 

Not only is this recipe high in iron, I designed it for your body to maximize the iron absorption.

  • Each serving has at least 50 mg of Vitamin C, which increases iron absorption
  • The combination of legumes (black beans) and meat increases the iron absorption from the legumes
  • Cooked in a cast iron pan, the total iron content could increase significantly! 

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

two bowls of turkey quinoa chili surrounded by tortilla chips and half an avocado in the background

Turkey Quinoa Chili [one pot or slow cooker]

Print Recipe

Prep Time:10 mins

Cook Time:30 mins

Ingredients

  • 1 lb 454 g ground turkey (or other ground meat: chicken, beef, pork, bison)
  • 1 onion chopped
  • 1 large red pepper chopped
  • 2 tsp garlic powder
  • 2 tsp chili powder
  • 1 tsp oregano
  • 1 tsp salt
  • ¼ tsp chili flakes
  • 1 can 796 ml or 28 oz tomatoes
  • 1 can 156 ml or 5.5 oz tomato paste
  • ½ cup quinoa
  • 1 cup water
  • 1 cup frozen corn
  • 1.5 cup cooked or canned black beans drained and rinsed
  • 1 cup shredded cheddar cheese optional
  • tortilla chips for serving (optional)

Instructions

  • In a large pot or skillet, saute the ground meat and onion until the meat is no longer pink.

  • Add the red pepper, spices, and salt. Cook one minute.

  • Add the canned tomatoes, tomato paste, quinoa, water, corn, and black bean. Stir to combine.

  • Bring to a boil then cover and turn down to low.

  • Simmer until the quinoa is cooked (about 15-20 minutes).

  • Serve with shredded cheese and tortilla chips (optional).

Notes

  • SLOW COOKER INSTRUCTIONS: First saute the meat and onions until the meat is cooked. Then transfer to a slow cooker. Add the rest of the ingredients (except the cheese and tortilla chips) then heat on low for several hours.
  • INSTANT POT INSTRUCTIONS: First saute the meat, onions, and spices until the meat is cooked. Add the rest of the ingredients (except the cheese and tortilla chips) then choose manual and select 1 minute. Wait 10 minutes and release. 

Course: dinner

Cuisine: American

Servings: 6

Author: Jessica Penner, RD

More Freezer Friendly Recipes!



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source https://betterweightloss.info/turkey-quinoa-chili-one-pot-or-slow-cooker/

Friday, 20 November 2020

Why Pro Athletes Are Swearing By The Kangen Water System


It’s no secret that drinking enough water is one of the best ways to maintain a healthy lifestyle. But it’s not just about drinking water, it also matters what’s in that water.

While you may think simple tap or bottled water will suffice, there’s a better way to hydrate––Kangen Water. Using innovative technology, this water ionizer machine hooks up to your tap water and produces alkaline ionized hydrogen rich-antioxidant water. The result is a hydration experience that will leave you with better hydration, better focus and most importantly for athletes––better athletic performance with faster muscle recovery and no cramping.

The benefits of alkaline water are massive, in fact, the Kangen Water system is trusted by many of the world’s top athletes including six-time Super Bowl Champion Tom Brady. During a recent interview, professional golfer Bryson DeChambeau––currently ranked 7th in the world––explained how drinking Kangen water has improved his performance and overall health.

“I just got this new water machine—a Kangen water machine—that’s a game changer,” said DeChambeau. “You can change the pH level from your faucet. Basically, water comes into your house, and you can change the pH from 9.5 all the way to 2.5. It’s used for different reasons, but typically a lot of the foods that we have nowadays are super acidic in nature, especially in the American diet, and drinking your water at a certain pH can help balance that out. When I started drinking my water with a pH of 9.5, I immediately had more energy. It’s a different feeling. It’s the purest water I’ve ever had in my entire life. I can actually put pH strips in there to check the pH levels, so I can test it before I even drink it.”

Ed. Note – The Kangen System allows you to change the pH from 2.5 all the way up to 11.5 Ph.

Kangen Water System.

You can taste the difference in your first sip. Unlike the often acidic or “hard” taste of tap water, Kangen Water tastes lighter and even has a mildly sweet flavor to it. The lightness comes from micro-clustering the water molecules––5 molecules/cluster versus 15 to 100––which allows the water to penetrate cellular walls 6x more efficiently. The benefits are two-fold as it not only allows the water to better transport nutrients and oxygen, it also flushes out toxins and lactic acid from cells and muscular tissue for better recovery.

In addition to super-hydrating drinking water, the Kangen Machine also produces four other types of water that cover the full pH scale. Strong Kangen Water (pH 11) is a strong alkaline water that is good for food preparation and cleaning; Clean Water (pH 7) is neutral water best used for taking medications; Beauty Water (pH 4.0-6.0) is a slightly acidic water and is perfect to use for gentle cleaning and beauty care; Strong Acidic Water (pH 2.7) has strong cleansing properties and is best used for cleaning kitchen utensils, countertops, and preventing cross-contamination.

Learn more about Kangen Water’s many health benefits at wateriskey.com.



For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!



source https://betterweightloss.info/why-pro-athletes-are-swearing-by-the-kangen-water-system/

Thursday, 19 November 2020

Should you switch to pink salt or sea salt?


Everyone has a salt shaker in their home.  For years this shaker was filled with Morton’s
salt.  Everyone used Morton’s salt.  Then sea salt seemed to be popular.  Now the rage seems to be “pink salt”.  It has been around for a while. Apparently
Trader Joe’s started selling
pink salt in 2009.  If you read the
label, most pink salt seems to branded as coming from the Himalayas in
Pakistan.  However, one source said it
comes from just south of the actual Himalayas in Pakistan.  There are lots of health claims for using sea
salt and pink salt in place of Morton’s salt. 
What salt should people use? 

What is the benefit of using Morton’s Salt?

One reason to use Morton’s salt is to get enough iodine. If
you look at a package of Morton’s salt you will see the words: “Iodized
salt.  This salt supplies iodide, a
necessary nutrient.”   Why is iodine added to Morton’s salt?  Someone asked the Mayo
Clinic, “I rarely use salt anymore when cooking.  Instead, I like to use sea salt.  But I’ve noticed a lot of sea salts don’t
contain iodine.  Do I need iodized salt,
or are there other sources of iodine other than salt that are likely to give me
all the iodine I need?” 

Great question.  And
how did the Mayo Clinic answer this question? 
“Answer:  For most people, iodized
salt is probably the easiest way to maintain sufficient iodine intake.”  

Why do we need iodine?

As the Mayo Clinic
notes, we need iodine for proper functioning of our thyroid.  Our thyroid gland produces important
hormones.  Without enough iodine we can
get a condition called goiter or have low levels of thyroid hormones which is
termed hypothyroidism.  Thyroid hormones control
the body’s metabolism and thyroid hormones are needed for proper bone and brain
development during pregnancy and infancy. 
There is actually an organization called the American Thyroid
Association.  This organization
notes, our bodies can’t make iodine, we must get iodine from food.  At one time it was common for people around
the Great Lakes region of the U.S., around Appalachia, and other areas to get iodine
deficiency.  To prevent this iodine
deficiency, in the 1920’s,
iodized salt was sold in the U.S.  

Iodine is added to this salt.

How much iodine is in Sea Salt?

I just looked at the bottle of Morton’s Sea Salt we have in
our cupboard.  The label reads: “This
salt does not supply iodide, a necessary nutrient.”  According to Livestrong, sea
salt does not contain iodine. 
Livestrong recommends that people who use seal salt in place of iodized
salt, need to add other sources of iodine to their diet.  This wouldn’t really be that easy to do on a
regular basis as not many people eat kelp, nori, or wild cod routinely.  There is some iodine in eggs and shrimp.    

No iodine is added to this salt. 

How much iodine is in pink salt?

Pink salt is interesting as it is not as processed as other
salts.  Thus, some minerals
remain in pink salt such as “trace amounts of the minerals calcium, potassium,
magnesium and iron”.  Why is pink salt
the color pink?  Because it has some
trace amounts of iron in it.  But, like
sea salt, iodine is not added to pink salt.

Iodine is not added to pink salt.

What salt to use?

I like to be sure I get my iodine.  But I also like to use sea salt.  As a compromise, we use iodized salt for
cooking and often at the table.  But we
also have sea salt at the table as some foods just seem to taste better with
some sea salt.  Livestrong
notes that one can not only get some iodine from seaweed and saltwater fish but
also some from cheese, cow’s milk (not almond milk), yogurt made from cow’s
milk as well as eggs which were noted earlier. 
For extra insurance, I take a multivitamin/mineral supplement that has
iodine in it.  Livestrong recommends that
if you are replacing iodized salt with sea salt,you need to be getting iodine
from other sources. 

What salt are you using? 

Sources:  selling
, Mayo
Clinic , hormones,   American
Thyroid Association , 1920’s
, sea
salt , minerals,
Livestrong
Image Sources:  iodized
salt , Morton’s
sea salt , pink
salt

 



source https://betterweightloss.info/should-you-switch-to-pink-salt-or-sea-salt/

Tuesday, 17 November 2020

5 Ways to Preserve Your Testosterone Levels


You already know how important testosterone is to your physique, how you feel and your libido. Just to remind you, if you want to be a lean, mean, alpha, you need testosterone. Up until now, we’ve focused on what to do to raise your T-levels.

As we mentioned before, your own testosterone production can be optimized by training the right way, eating the right way, supplementing with the right supplements and overall changing your lifestyle with a healthier one.

Despite reading and implementing all this great information, you may still be sabotaging your T-levels by doing some things wrong so to stop you wasting your time and energy and undoing a lot of your good work, hare are our five top DON’TS for ensuring your T-levels are always on the up and up!

Don’t neglect dietary fats

Fats are the building blocks of hormones – including testosterone and cholesterol, a kind of fat, is also really important. Low fat diets are notorious for lowering your testosterone levels so don’t fall into the trap of thinking low fat diets are good.

You should be consuming around one gram of fat per pound of bodyweight and your fat intake should be one third saturated, one third monounsaturated and one third polyunsaturated.

If you think this is too much fat and you’ll gain weight, you are probably chowing down on way to much carbohydrate so make some changes so you can eat enough hormone-making fat without gaining weight. Skip the bread, rise, pasta and potatoes rather than cutting down your fat intake.

And stop throwing out your egg yolks if you care about your T-levels. They contain essential vitamins as well as cholesterol which are strongly linked to increasing your testosterone production. Again, if you are skipping the yolks for weight management reasons, you’d be way better off eating less toast and juice with your eggs.

Don’t do excessive cardio

Lots of steady state cardio is a great way to see your T-levels plummet. Long sessions of jogging or bike riding – any cardio really – can cause a significant rise in cortisol; cortisol being a stress hormone which reduces testosterone production.

The main reason most people do lots of cardio is for weight management. Once you go over around 20 to 30 minutes three times a week, any additional cardiovascular health benefits are negligible so unless you are actually training for an endurance event, more cardio is pointless.

Rather than try and run off your gut, eat a little less carbs, superset your workouts and do some sprints, barbell complexes, kettlebell swings or heavy bag work – real man’s cardio. Leave the jogging to those skinny, weak-a*s endurance types!

Don’t train longer than 90 minutes

You can train long or you can train hard but you can’t train long and hard. Of course, lots of powerlifters spend two or three hours at a time training and even Arnie, the patron saint of bodybuilding, trained for two hours per session but these marathon workouts were punctuated by very leisurely breaks, food was often consumed and many were taking supplemental testosterone which pretty much rewrites the rule books.

Long workouts, like excessive cardio, causes an increase in catabolic hormones and a decrease in anabolic hormones. In simple terms, that means your body is primed for breaking down and not building up.

Keep the intensity level of your workouts high and your workouts to 60 to 90 minutes in length. Work hard and then, when you are done, get the hell out of the gym and eat a good-sized protein and carb-rich meal. Extra sets above and beyond your ability to recover simply delay the rebuilding process.

Don’t skip compound exercises

These man makers have been shown to elevate your testosterone levels in the hours after your workout; especially if you lift heavy, use low reps and do multiple sets. Build your workouts around the big three of squats, deadlifts and bench presses and add in some overhead pressing, heavy chins and rows and power cleans if you are so inclined. Spread these exercises across your workout week, add in some assistance exercises like curls and calf raises and you have the perfect recipe for training to increase your testosterone levels.

Don’t spend lots of time on isolation exercises like triceps kickbacks, side lateral raises and dumbbell flyes. While there is nothing especially wrong with these exercises, they do not trigger the same anabolic hormonal response. Think 80% big lifts, 20% isolation and you’ll be on your way to strength and size – guaranteed.

Don’t overeat soy

Soy is a cheap and readily available source of protein and because it comes from beans, it’s considered to be very ethical and ideal for vegetarians. A couple of portions of soy milk or tofu a week is no big deal but guys, if you want to maximize your T-levels, don’t break the three-serving rule.

Soy is strongly linked to increased estrogen levels – particularly in men. So, while it’s great for the gals, guys with an eye on their T-levels should go easy on soy.

Estrogen is testosterone’s evil twin and if your estrogen levels rise, your T-levels go down – it’s like a hormonal teeter-totter. Estrogen does everything that testosterone does not – it promotes fat storage, has no noted anabolic effect and is not linked to a higher male sex drive or increased strength.

The bottom line is; if you care about your T-levels, don’t consume too much soy. A couple of frozen soy desserts a week is fine; Soy protein powder twice a day is not.

So there you go – not only do you know how to maximize your T-levels, you also know what do to avoid inadvertently sending them crashing back down. Being awesome isn’t easy and requires a lot of work on your part but the rewards make it worth it the effort – you’ll be stronger, leaner and more of a badass than 99% of the population.



source https://betterweightloss.info/5-ways-to-preserve-your-testosterone-levels/

Foods for Cancer Prevention and Treatment



by Lara McNeil, MS, RDN, CDN We all should consider what foods may assist us in the prevention of various cancers. Â It may be because we have a family history, poor lifestyle choices (either past or present), or even due to environmental exposures. Â So here is a very brief list of six foods you…



source https://betterweightloss.info/foods-for-cancer-prevention-and-treatment/

Friday, 13 November 2020

Which cooking oils are healthy? Which oils are not so healthy?


So many people are now at home and more people are cooking
at home.  This can be good for your health.  When you are preparing food for yourself and
your family, what cooking oil are you using? 
Just like most things in nutrition there are a lot of myths about what
cooking oils are good for your health and what cooking oils are not so
good.  Why would a person buy a cooking oil
that is bad for their heart health?  I
noted this before but I was watching a couple in the cooking oil aisle struggling
to figure out what cooking oil to buy. 
They would pick up a bottle, look at it, talk about it, put it back and
then pick up another bottle.  Choosing
and buying a healthy cooking oil is not hard. 
Here are some tips.

One might think most cooking oils are the same.  And they are pretty much the same when it
comes to calories and fat content.  But,
the type of fat in the oil really makes a difference health wise.

Healthy Choices for Cooking Oils    Most experts
now recommend oils high in monounsaturated fats like Olive Oil, Canola Oil or high
in polyunsaturated fats like Safflower oil, Sunflower Oil or Corn Oil.  These oils are the healthiest choices.  Why? 
Because cooking oils high in these fats lower your risk of heart disease.  The Cleveland
Clinic recommends “When cooking and eating, it’s important to choose the
most heart-healthy oils.”  The American
Heart Association recommends cooking oils that contain more of the better
fats (monounsaturated and polyunsaturated fats) and less saturated fats.  (See What
are healthy fats?)

o  
Olive Oil – this oil is considered heart-healthy
because it is high in monounsaturated fats. 
Choose Extra Virgin Olive Oil (EVOO). 
Why?  Because EVOO
has more of those good antioxidants.  Experts
say EVOO seems to have the most health 
benefits.

o  
Canola
Oil – This
oil is “generally considered a “healthy” oil because it is very low in
saturated fat (7%)”.  Similar to olive
oil, the fat in canola oil is a monounsaturated fat.  It also contains the heart healthy Omega-3 fat.
 Interesting, that canola oil contains a
substance that actually reduces “the absorption of cholesterol into the body”.

o  
Corn, Safflower, Soybean and Sunflower Oils –
the American Heart Association also lists these vegetable
oils as heart-healthy oils.  Why?  Because they contain so little saturated fats. 

Not Good Choice for Cooking Oils

·        Coconut
oil – although trendy, this oil is not a healthy choice. They are those
that say coconut oil can reduce your belly fat, and is even good for your
immune system.  The once popular Paleo
Diet pushed coconut oil.  But not so fast. 

o  
Saturated fat – most people know saturated fat
is not heart healthy.  Saturated fat is
the fat that raises your bad cholesterol, the LDL cholesterol.  Coconut oil is not only high in saturated fat,
but 80-90% of fat in coconut oil is saturated.  That is why coconut oil is solid at room
temperature. 

o  
LDL cholesterol – this is the cholesterol that
builds up in your arteries and considered the “bad cholesterol”.  A number of studies
have found that coconut oil leads to an increase in LDL cholesterol. This would
increase one’s risk of heart disease.

o  
Coconut oil is one cooking oil to leave on the
shelf

·        
Palm
Oil – another oil high in saturated fat. 
I am always disappointed when I try to choose a healthier microwave
popcorn and then the ingredients list “palm oil” as it is not a heart-healthy
oil. 

What
cooking oil to choose?  Actually, you
may want a couple of oils in your pantry. 
Have a bottle of Extra Virgin Olive Oil and then have some Corn, Safflower,
or Sunflower Oil.  This way you are
getting the benefit of oils that are low in saturated fat and you are getting some
different heart-healthy oils.  

Sources:  experts
, Cleveland
Clinic, American
Heart Association , EVOO
, Experts
, Canola
Oil , This
oil , vegetable
oils , fat,
studies,
Palm
Oil    Image Sources: corn
oil , Heart
healthy oils , EVVO



source https://betterweightloss.info/which-cooking-oils-are-healthy-which-oils-are-not-so-healthy/

Monday, 9 November 2020

Books for Young Readers on Food and Nutrition


Dietitians Online Blog: Books for Young Readers on Food and Nutrition

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Books for Young Readers on Food and Nutrition



Books for Young Readers on Food and Nutrition

Dietitian Blog List



  • 157: Diet Disruption: The Weight Loss Solution For The Chronic Serial Dieter w/ Jennifer Powter

    Transformation starts when you tell yourself the truth. When you know
    yourself and your limitations, the path to healthy weight loss becomes much
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    21 hours ago

  • American Dietetic Association – Google News



    Rosamond Marie Fox Anderson Wilson – Tiffin Advertiser Tribune


    Rosamond Marie Fox Anderson Wilson Tiffin Advertiser Tribune

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    this he…

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  • Roast Beetroot and Acorn Squash Salad

    This is a fun in season Autumn/ Fall salad, with lots of flavors and a fun
    dressing. This is the time of year where squash shines.

    *Ingredients:*

    -…

    2 weeks ago

  • Blog: From A Dietitian’s Perspective



    http://www.medicalnutritontherapyservices.com
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    1 year ago

  • Meal Makeover Moms’ Kitchen



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    These one bowl, one skillet Corny Salmon Cakes are made with convenient
    ingredients like canned salmon, bread crumbs, frozen corn, an egg, Dijon
    mustard,…

    3 years ago

  • HealthCastle.com Nutrition Tidbits



    Nutrition 101: Selenium


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    (HealthCastle.com) Selenium is a trace mineral that functions as an
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  • Dietitian – Google Blog Search

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source https://betterweightloss.info/books-for-young-readers-on-food-and-nutrition/

Trail Mix Cookies [gluten-free] – Smart Nutrition with Jessica Penner, RD


a plate of stacked trail mix cookies in front of a glass of milk and jars of raisins and pumpkin seeds

Monster cookie meets folksiest cookie in this delicious mashup! A bit of fun & a bit of health, all rolled into these trail mix cookies.

This is my take on the classic Monster cookie.

Except I did a classically Dietitian thing and kind of amped up the nutritional value! But don’t worry, these are still REAL DEAL cookies! I didn’t go and take out the sugar or butter… I just added nuts and seeds and fruit!

That’s how I approach nutrition counseling anyhow. People often think meeting with a Dietitian is going to be a real killjoy. But, I prefer to focus on adding things in instead of taking things away!

It’s a much more joyfilled way of approaching food!

I also made these Tiny Monsters. You can obviously still eat as many cookies as you want but sometimes I don’t want a giant cookie and it’s so much more mentally satisfying to eat a whole cookie!

Little cookies to the rescue! It’s a strategy I call “divide and conquer”. For more quick wins, read five other ways you can hack your eating habits here!

Ingredient for trailmix cookies in a mixing bowl.

Why These Trail Mix Cookie Are a Smart Choice

I’m a big fan of seeds.

Think of nuts and seeds as nature’s multivitamin. These mighty little foods are filled with minerals, healthy fats, plant protein, anti-oxidants, and more. They’re the complete package. Observation studies show that people who consume nuts everyday are less likely to develop diabetes or heart disease, which are two of the leading causes of death and morbidity in North America.

To see health benefits, you only need to eat 1/4 cup of nuts/seeds or 2 tablespoons of nut/seed butter each day!

Each cookie has

  • 113 calories
  • 6.6g fat
  • 11.8g carbs
  • 3.2g protein.

It even has

  • 0.6mg of iron
  • 1.4 g of fibre
  • 95 mg of potassium

That’s not too bad, for a cookie!  A little bit of fun and a little bit of health, all rolled into one cookie.

For more healthier snack ideas check out these Aussie Bites! , Two Bite Protein Brownies, Mix n Match Energy Balls, and No Bake Chocolate PB Protein Bars!

Close up of a trailmix cookie with a sheet full of cookies in the background.Birds eye view of trail mix cookies on a cooling rack and on a plate with a jug of milk.

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

stack of trail mix cookies on a plate

Trail Mix Cookies (gluten-free)

Print Recipe

A soft and chewy cookie filled with seeds, fruit, and chocolate chips!

Prep Time:20 mins

Cook Time:7 mins

Ingredients

  • 3 eggs
  • ¾ cup sugar
  • ¾ cup lightly packed brown sugar
  • ½ cup butter softened
  • 1 cup peanut butter
  • ½ tsp salt
  • 2 tsp baking soda
  • 1 tsp vanilla
  • ½ cup unsweeteened flaked coconut
  • ½ cup raisins
  • ½ cup chocolate chips
  • ¼ cup flax seeds or chia seeds
  • ¼ cup pumpkin or sunflower seeds
  • 3 cups oats choose certified gluten-free to be Celiac-friendly
  • ½ cup almond flour or all purpose wheat flour if they don’t need to be gluten free

Instructions

  • Preheat oven to 350 degrees Fahrenheit.

  • Combine the eggs, sugars, butter and peanut butter until well combined. Then add the salt, baking soda and vanilla. Stir until combined.

  • Then mix in the coconut, raisins, chocolate chips, flax seeds, pumpkin or sunflower seeds, oats, and almond flour.

  • Drop by spoonfuls onto a greased baking sheet or one lined with parchment paper or a silicone mat.

  • Bake for 7-9 minutes. Don’t overbake! The cookies are done when they have puffed up and the tops are JUST starting to turn a golden brown.

  • Allow to cool on baking sheet for 5 minutes to firm up and then transfer to a cooling rack. Contrary to most cookies, these ones actually taste better when they’ve cooled!

Servings: 60 cookies

Author: Jessica Penner, RD

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