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4 Nutrient-Rich Ingredients in Sushi You Should Know

maki

Sushi is often regarded as a health food, mainly because it contains the following nutrient-rich ingredients.

  1. Fish

Image result for fish sushi

Fish is a good source of protein, iodine as well as several vitamins and minerals. In addition, it’s one of the few foods that naturally contain vitamin D. What’s more, fish contains omega-3 fats needed for your brain and body to function optimally. They help fight medical conditions like heart disease and stroke.

Fish consumption is also linked to a lower risk of developing certain autoimmune diseases, depression and loss of memory and vision in old age.

 

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5 Reasons You Should Include Olive Oil in your Cooking

olive-oil

Quality extra virgin olive oil is a super healthy fat that retains its beneficial qualities during cooking. The main reason you may not want to use it, is that heating it too much can have adverse effects on the flavor.

The belief that olive oil oxidizes and goes rancid during cooking is a harmful myth that scares people from using this incredibly healthy fat.

Here are 5 reasons you should include olive oil in your cooking.

  1. Olive Oil is High in Monounsaturated Fats, Which Are Stable When Heated

Image result for olive oil

Each fat molecule (triglyceride) consists of a glycerol molecule linked to three fatty acids. All glycerol molecules are the same… but there are hundreds of different fatty acids in nature and the health effects vary between them.

Fatty acids can be either saturated, monounsaturated or polyunsaturated. Saturated fatty acids have no double bonds, monounsaturated have one (mono = one) and polyunsaturated fatty acids have many double bonds (poly = many).

Here’s the important part… the double bonds are unstable when heated and they tend to react with oxygen. Therefore, the more double bonds a fatty acid molecule has, the more unstable it will be when used for cooking. This is the reason saturated fats (zero double bonds) like coconut oil are very resistant to heat.

Although most vegetable oils contain polyunsaturated fatty acids with many double bonds, olive oil contains mostly monounsaturated fatty acids with one double bond. As it turns out… having one double bond in the fatty acid molecule is not a bad thing. It’s only the polyunsaturated fatty acids (like those in soybean and canola oils) that are harmful.

Of course… oils are usually a mix of different types of fatty acids. Olive oil, for example, is 73% monounsaturated, 11% polyunsaturated and 14% saturated. In other words, the heat resistant monounsaturated and saturated fats make up 87% of olive oil.

 

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5 health Benefits of Farro You Should know.

Bowl-of-Farro

Farro is an ancient grain that has been around for thousands of years. More recently, it has grown in popularity. Not only does it taste great — it’s also good for your health. It’s packed full of fiber, protein, vitamins, minerals and antioxidants. Farro is also a great alternative to refined grains and can easily be added to your diet.

Without further ado, here are the top 5 health benefits of farro.

  1. It Is Very Nutritious

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Farro is an extremely nutritious grain. It’s an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins.

It’s a much healthier alternative to white rice or other refined grains.

One-fourth cup (47 grams) of organic, whole grain emmer farro contains:

  • Calories: 170
  • Carbs: 34 grams
  • Fat: 1 gram
  • Fiber: 5 grams
  • Protein: 6 grams
  • Vitamin B3 (niacin): 20% of the RDI
  • Magnesium: 15% of the RDI
  • Zinc: 15% of the RDI
  • Iron: 4% of the RDI

Adding some farro to your diet will give you a healthy dose of zinc, magnesium and vitamin B3 (niacin), all of which play important roles in your body. Zinc is essential for a healthy immune system and wound healing, as well as breaking down carbs during digestion.

Magnesium is needed for strong bones, optimum immunity, healthy nerve and muscle function and to keep your heartbeat regular

Also, it helps regulate blood glucose levels and is linked to improved insulin sensitivity. Vitamin B3 (niacin), along with other B vitamins, helps break down and convert food into energy. It also helps keep your hair, skin and eyes healthy, along with other functions.

 

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5 Benefits of Raw Organic Cacao You Should Know.

fcd-010-un-1kg-organic-raw-cacao-powder

Raw organic cacao has been dubbed the newest trendy “superfood.” It is a healthy, unprocessed product from the same cocoa plant that chocolate comes from.

Nutrient-rich raw cacao is available in the form of crushed “nibs” or powder, and both can be used a natural sweetener or added to smoothies, oatmeal, acai bowls, and vegan baked treats. We’ve listed five health benefits you’ll experience by adding this powerful superfood to your diet, with information aggregated from Be Good Organics and Women’s Health UK.

 

  1. Heart Health

Image result for heart health

Hundreds of years ago, the Aztecs reportedly knew the cardiac benefits of cacao. According to Dr. Joseph Mercola’s website, they dubbed the plant “yollotl eztli,” which means “heart blood.”

A 2009 study found that eating cocoa is associated with reduced risk of coronary heart disease and stroke. The superfood is bursting with magnesium, which is important for a healthy heart and helps turn glucose into energy.

 

  1. Cholesterol

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Raw organic cacao has over 40 times the antioxidants of blueberries. These antioxidants come from the plant’s surplus of flavonoids and can result in increased good cholesterol — called HDL — in the blood.

 

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4 Potential Health Benefits of Alfalfa You Should Know

alfalfa-sprouts

There is a long list of traditional uses of alfalfa as a medicinal herb. They include lowering blood pressure, acting as a diuretic, increasing breast milk production, treating arthritis and getting rid of kidney stones. Unfortunately, most of these proposed health benefits have not yet been researched. However, a few of them have been studied to some extent.

 

  1. Improved Metabolic Health

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One traditional use of alfalfa is as an anti-diabetic agent. A recent animal study found alfalfa supplements decreased high levels of total, LDL and VLDL cholesterol in diabetic animals. It also improved blood sugar control.

Another study in diabetic mice found that alfalfa extract lowered blood sugar levels by increasing the release of insulin from the pancreas. These results seem to support the use of alfalfa to treat diabetes and improve metabolic health. However, this needs to be confirmed in human studies.

 

  1. Relieving Menopause Symptoms

Image result for menopause

Alfalfa is high in plant compounds called phytoestrogens, which are chemically similar to the hormone estrogen. This means that they can cause some of the same effects in the body as estrogen.

Phytoestrogens are controversial, but they may have several benefits, including easing menopausal symptoms that are caused by decreased levels of estrogen.

The effects of alfalfa on menopausal symptoms have not been extensively researched, but one study found that sage and alfalfa extracts were able to completely resolve night sweats and hot flashes in 20 women. The estrogenic effects may also have other benefits. A study of breast cancer survivors found that women who ate alfalfa had fewer sleep problems. However, more studies are needed to confirm these potential benefits.

 

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Eat ThisFoodHealthy EatingNutritionWeight Loss

5 Carb Alternatives and Starch Substitutes for Health and Weight Loss

cauliflower-rice-main

Carbohydrates can be healthy in moderation, but swapping out a serving or two of starch each day for a veggie could balance your diet and even help with weight loss. Additionally, some people avoid carbs completely for diets — like Atkins 40 or Ketogenic — or for health restrictions like gluten intolerance or celiac disease.

Whether you’re looking to lose weight, change your lifestyle, or just stay healthy, we’ve listed five delicious foods that can be swapped for traditional breads, pastas, and other carbs.

  1. Spaghetti Squash

Image result for Spaghetti Squash

The contents of spaghetti squash can easily be turned into a noodle-like substance with just a fork. According to Livestrong, the gourd is low in both fat and calories.

Try eating spaghetti squash topped with olive oil, fresh herbs, sun-dried tomatoes, olives, or feta cheese.

 

  1. Spiralized Vegetable Noodles

Image result for Spiralized Vegetable Noodles

Spiralized vegetables are mostly light in calories, carbs, fat and sugar. According to blog Inspiralized, you can convert many vegetables into tasty noodles — including beets, butternut squash, cabbage, cucumbers, onion, parsnip, pears, plantains, sweet potatoes, rutabagas, and zucchini. Food processors are handy tools to help you transform the veggie into even slices of “noodles.”

 

  1. Sprouted Grain Bread

Image result for Sprouted Grain Bread

Sprouted grain breads are, overall, considered healthier than white flour or whole grain flour loaves, according to Dr. Josh Axe’s website. Products like Ezekiel bread contain more fiber and nutrients than regular grains.

A study published in the journal Plant Foods for Human Nutrition revealed that the fiber content of various types of brown rice increased drastically — by 6 to 13 percent — after sprouting.

 

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3 Blunders To Avoid on Your Weight Loss Journey

3 Blunders To Avoid on Your Weight Loss Journey

3 Blunders To Avoid on Your Weight Loss Journey

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

 

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5 Healthy Benefits of Following a Mediterranean Diet Plan

5 Healthy Benefits of Following a Mediterranean Diet Plan

The Mediterranean diet has been around for centuries, but if you don’t live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods “Mediterranean” style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top benefits of following this diet.

1. Fast Weight Loss

One of the key benefits of the Mediterranean diet is fast weight loss. This is not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing an average of 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to speed up the weight loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.

2. Good Heart Health

The delicious diet recipes provided while following a Mediterranean diet are all designed to promote good heart health. The Mediterranean diet consists of healthy doses of olive oil, fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the heart at a normal level, thus, reducing the risk of heart disease tremendously.

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Why Do You Need To Eat Tomatoes?

Why Do You Need To Eat Tomatoes?

Do you eat tomatoes? Of course you have known that tomatoes are now eaten easily around the world. You can find tomatoes everywhere as part of fruits and vegetables.

Some experts said that tomato is known as a source of power of nutrition, as it contains a large number of vitamins and minerals that can support our body’s health.

Tomatoes have been first cultivated in Peru, and then brought to Mexico. Now, tomatoes are sold everywhere. In American grocery stores, tomat…

Do you eat tomatoes? Of course you have known that tomatoes are now eaten easily around the world. You can find tomatoes everywhere as part of fruits and vegetables.

Some experts said that tomato is known as a source of power of nutrition, as it contains a large number of vitamins and minerals that can support our body’s health.

Tomatoes have been first cultivated in Peru, and then brought to Mexico. Now, tomatoes are sold everywhere. In American grocery stores, tomatoes are often picked unripe, and ripened in storage with ethylene.

Which one is better, unripe or ripe?

Tomatoes that are ripened in storage with ethylene, plant hormone produced by many fruits and acts as the cue to begin the ripening process, tend to stay longer, but have poorer flavor than tomatoes ripened on the plant. They may be recognized by their color, which is more pink or orange than the ripe tomato’s deep red.

Based on the nutrition content, red tomatoes have more vitamin A than green tomatoes. But in this case, green tomatoes have more protein.

If you eat tomatoes everyday, it is beneficial in preventing cancer to 50%. Tomatoes will fight different kinds of cancer and protect your heart from heart attack.

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What To Eat To Boost Your Memory

What To Eat To Boost Your Memory

Being aware of the nutritional value of the foods we eat is obviously essential to a healthy body. Eating the right combination of carbohydrates, proteins and healthy fats works towards keeping muscles strong and organs functioning the way nature intended.

Our minds are no different and eating foods rich in certain nutrients can help alleviate brain fog and boost our memories back to the place they were when we were younger. It only seems natural that since most of our body is fueled by the healthiest of foods, feeding our minds the same way follows suit.

There has been extensive research done into studying the effects of certain minerals and vitamins in relation to brain function. It’s common sense that sugar although a temporary stimulant quickly loses it’s luster and although we might feel very vibrant and alive after eating a candy bar, within an hour or two our bodies have become sluggish and less responsive. Our minds and therefore our memories would feel the same high and crashing low if fed a diet of sweets.

Eating sensible is important for boosting your memory. Foods that are rich in antioxidants are said to work in helping memory function. The benefits of antioxidants are often associated with fighting cancer and playing a positive role in certain diseases of the heart.

Now with the knowledge that they also work towards improved memory function, having them as a staple in the daily diet seems natural. Some examples of foods readily available that are high in antioxidants include carrots and certain kinds of nuts. Green tea is also an excellent source of antioxidants and its benefits reach well beyond boosting the memory.

Another product that helps with memory function is soy. Eating foods like tofu will provide benefits that help improve memory. Another great source of soy is the soy milks that are available in most food markets. Many are flavored and the taste although not exactly the same as cow’s milk is considered appealing to many people. Soy also offers many other benefits to the body and knowing that it can help with boosting your memory is good stimulation for trying it and possibly making it a regular part of your diet.

Most people use oil in some form for cooking and if choosing a specific type of oil can boost your memory it would seem sensible to incorporate it into your everyday cooking. Olive oil is a healthy choice for many reasons including its effects on memory function. Using it to cook or within salad dressing is a healthy way to work towards having less brain cloudiness and improved memory clarity. It’s another step towards feeling confident that you are doing everything you can to ensure that your memory stays sharp.

Adjusting one’s diet to balance the effects of memory loss seems a perfect solution. With just a small change in the consumption of certain foods anyone can feel as though they are not only eating healthier but also improving their memory.

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