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Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts

Thursday, February 5, 2015

Health Benefits of Eating from the Sea-Detox with Seaweed



Seaweed the super food from Asia may just help protect against a number of serious illnesses while encouraging weight loss. Seaweed has health properties that are full of antioxidants, calcium, vitamin A, and vitamin C that protect against heart disease while encouraging a healthy thyroid.  It also provides weight loss properties that add to its appeal among fitness enthusiasts. 

Commonly served as a side salad at your favorite local sushi restaurants it is well worth the few extra dollars on your bill. It is typically served in its green form and is mixed with ginger to create an appealing taste. Harvested in Asia and the U.S. you can feel good about protecting the environment as it has been known to improve coral reef health thereby promoting farming and sustainable agriculture. 

Seaweed provides a strong source of iodine that regulates the thyroid (1). The thyroid is responsible for a host of things that include hormones, fat storage, energy levels, heart rate, and skin dryness (2). Ensuring that your thyroid is receiving the right nutrients and is managing your metabolic condition correctly helps fight the damaging secondary effects. 

If you are hoping to lower your cholesterol levels you might want to check on the benefits of the Omega-3 fatty acids inherent in seaweed.  These acids improve upon good fats and reduce triglycerides in the blood (3). Eating the right kinds of fats I your diet help to improve upon your heart health and protect your arteries. 

Like any other food, seaweed is not a savior for health and nutrition, but does provide some unique benefits when eat in moderation. During the occasional time you may go out to eat and order sushi , make sure you also order a side dish of seaweed. Eaten in moderation seaweed has benefits that far surpass many other types of food and offers a nice alternative to your traditional salad.

Monday, September 8, 2014

Healthy Living: Hardy Black Bean and Cod Soup



Black Bean and Cod is a hardy soup that is sure to stick to your ribs and warm any chill from the evening air. Beware you must love black beans and cod fish to enjoy this recipe.  A single serving provides 29 grams of protein with approximately 310 calories. As a dinner, this soup offers a number of positive benefits that extend beyond its muscle building properties. 

Black beans support cardiovascular health, nervous system functioning, and protects against cancer (1). Black beans also support colon health by allowing it to produce appropriate bacteria to ensure the track functions effectively (2). You are not only getting your protein but also protecting your body. 

I’m lazy and like to cook with a slow cooker when I can. Beans can take a long time to cook well and ensure the right consistency. A crock pot allows you to cook your beans without having to monitor a simmering pot. The water used to cook the beans becomes part of the soup mix instead of discarded. 

Directions:

-Pour beans in a slow cooker.
-Cover with water by approximately 3 inches.
-Cook on low for 8 hours.
-Put the rest of the ingredients in slow cooker and turn the setting on low for 9 hours. 

Ingredients:

-2 cans chicken brother or bouillon cubes.
-8 oz cod broken apart.
-2 garlic cloves
-1/2 cup diced onions
-1 cup diced tomatoes
-Black pepper, seasoning salt, salt, etc… for taste

Thursday, August 21, 2014

Eating Bread for Improved Health and Weight Loss



You have read the diet books and browsed the health magazines and finally came to the conclusion that all bread is very bad and should be avoided at nearly any cost. That isn’t the whole truth as some bread leads to weight loss and improved physiological health. Health enhancements depend on the manufacturing process and what is retained inside the flour. Don’t be fooled by coloring, name, or natural ingredients. The most important aspect of all bread is it’s the natural grain you find in it. 

Weight Loss:

According to a study conducted by the American Journal of Clinical Nutrition women who eat whole grain wheat were more likely to lose weight while those who ate refined wheat were more likely to gain weight (1).  The more refined wheat found in white and enriched bread is unhealthy and likely to have an adverse impact on your body. 

Health: 

Whole grains are rich in fiber and improve the overall functioning of the body while protecting against diseases (2). Benefits range across the entire body and include reduced risk of stroke 30-36%, type 2 diabetes 21-30%, heart disease 25-28%, asthma, inflammatory disease, blood disease, and gum disease.  The ingredients of bread are a basic component to proper nutrition.

The Right Kind of Bread:

Forget the color, fancy names, and labels. If it isn’t whole grain then you don’t want it (3).  Rye, wheat bread, white bread, pumpernickel, multi-grain, and just about every other type offered are not that good for you. They extract the most important ingredients in bread and end up leaving the processed flour enriched with vitamins and coloring.

Friday, August 8, 2014

Using Community Gardens to Manage Space and Build Togetherness



Gardens are a great American past time that not only fosters healthier living but allows for an outlet for interest that offers dividends to the caretakers. In urban areas gardens can be difficult to foster and find. When done well they provide a level of improvement to the local atmosphere and create a community action outlet. 

The small urban garden I had the good fortune to experience was located inside the ML King Promanade Park near the Harbor Club Homeowners Association. It is a small garden as a place to sit for moment and ponder nature. You probably wouldn’t even notice it except for the peculiar landscape. 

Urban gardens have a whole host of benefits that include land preservation, community participation, ownership, and proper use of space (Eizenburg, 2012). As a tool urban gardens draw attention to more productive land use where community members engage in shared projects. 

Let us take an example of a few hundred square feet sitting vacant between buildings. This land could be poorly maintained by cities with stretched budgets and collect garbage from careless polluters. As a garden it potentially can be used to improve the landscape and draw community members together while reducing city budgets. 

It has the potential to connect people to nature and the food supply chain. In large cities children may have grown up not knowing where their food comes from and how it is grown. Having a community garden gives them a chance to understand how to cultivate the land and help them connect with other community members. 

Gardens offer a better way of managing vacated land and those nooks and crannies found between buildings. Those who see the gardens may appreciate the aesthetic beauty but are likewise prompted to the idea that this is a community that is actively engaged. With any luck it can improve the neighborhoods image, property values, and lower crime by helping residents engage and watch over each other. 

Eizenberg, E. (2012). The changing meaning of community space: two models of NGO management of community gardens in New York City. International Journal of Urban & Regional Research, 36 (1).

Saturday, April 19, 2014

Low Fat Breakfast Burrito Recipe



Healthy choices in eating doesn’t need to be difficult if you can cook basic recipes that cut out the least healthy parts. A low fat breakfast burrito can have low fat and lots of nutrients while still tasting better than the burritos offered at many of your local restaurants. In my experience, this recipe offers all of the taste without all of the unhealthy fat. It takes around 10-15 minutes to make. 

Direction:

-Dice mushrooms, onions, peppers, and olives (may include anything else you want). Saute until tender. Approximately a ½ cup for each burrito is needed. (100 calories)

-Mix in 1 tablespoon spaghetti sauce or salsa depending on taste. (10 calories)

-Add eggs to pan while removing the yokes. (2 eggs per burrito). Cook until egg whites are finished. Ensure you add the spices you want (garlic and pepper work well). (38 calories)

-Spread out whole wheat tortilla and place mixture in center (approximately a cup). Fold tortilla to make a burrito. (92 calories)

-Use Pam or low fat oil to griddle burrito to make crispy. If you use olive oil it will be an extra 100 calories but contain healthy fats). 

Total Calorie count is 200 to 250.

Ingredients:

-Tablespoon spaghetti sauce or salsa
-1/2 cup of sautéed mushrooms, onions, peppers and olives
-Spices for taste
-Eggs with yoke removed.
-Cooking oil or Pam