Tag Archives: diet

Infographic: how to create the perfect meal

#Nutrition #MealPlanning #Diet #Health #Wellness #LiveWell #JohnBerardi #PrecisionNutrition

precision-nutrition-perfect-meal

We all know the basics of nutrition, excercise, sleep and stress management. The problem is that we often struggle to balance our own wellness and health with the challenges of every day life.

If you are interested in finding that balance, applying the knowledge so that you can lose weight or just live a healthier life, you need  Precision Nutrition Coaching. No matter what challenges you face, PNC will help you to improve your life. Read all about them here.

SOURCE:

BERARDI, John, Ph.D.  Create the perfect meal with this simple 5-step guide. [Infographic]  [Web:] Precision Nutritionbit.ly/2fUuyF1

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These green vegetables are SO good for you!

best-green-vegetables

I confess: I love vegetables. My kids and husband, not so much. They prefer NOT to eat their greens, despite all my efforts to ‘disguise’ it in clever ways.

How about you? Do you like eating your vegetables? I seriously hope so.

Have a look at what healthsomeness.com has to say about your green veggies: “Green vegetables are nature’s multivitamin and are packed with antioxidants and nutrients such as vitamins A, C & K, calcium, potassium and iron, to name a few……Additionally, they are an excellent source of fiber and water, which keep your digestive system in check.”

I know that, despite the obvious benefits of green vegetables, many of us are stuck in a rut when it comes to preparing it for our families. I know I am. The only greens my family may consider eating are spinach and green beans (just hubby) and green peas (just daughter). Hence, these are the ones I use in meals.  I have to admit that it is becoming quite boring to have no selection to pick from.

I was thrilled when I discovered healthsomeness’s article.  They discuss 28 different green vegetables and definitely inspired me to try something new. I am convinced that one of these 28 veggies will prove to be a family favorite. At last I’ll get them all to eat their greens!

Why not have a look yourself? Click here to read the full article.

SOURCE:

HEALTSOMENESS. 2017.  28 green vegetables that are great for your health.  [Web:] sta.cr/2Ozkx  [Date of Access:] June 21, 2017.

* Image source: Healthsomeness

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#GreenTea: Can it help with #WeightLoss?

Via @AHealthBlog: Green can help with weight loss by increasing energy expenditure

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Shape Able writes: “Does Green Tea Burn Fat?

A catechin in green tea called EGCG has thermogenic properties and promotes fat oxidation. A catechin is a phytochemical compound. EGCG (epigallocatechin gallate) extract is also available as a dietary supplement.

Thermogenesis is the process by which the body promotes energy expenditure….” Continue reading here.

Source:

Shape Able. Green Tea and Weight Loss

Image Source:

A Health Blog on Twitter. Green tea can help weight-loss…..click to view original tweet.

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Delicious Smoothie that Promotes Clear Skin

Via @eHow by #LillyWallace

Image by Lilly Wallace for @eHow

[Excerpt only. Read full article here.]

“A nutrition-dense diet abundant in fresh, organic, antioxidant-rich vegetables and fruits does more than make you feel good — it helps you look good too with healthy, glowing skin. The following smoothie recipe includes five taste-pleasing ingredients that provide plenty of skin-healing vitamins, antioxidants and other essential nutrients.” [1]

How will your skin benefit from the ingredients?

Cucumber – very hydrating with anti-oxidant and anti-inflamatory benefits.

Carrots – provide high amounts of vitamins and phytonutrients which will protect the skin against sunburn.

Banana – vitamins and flavonoids with anti-oxidant effects.

Coconut water – contains vitamins B and C, which are anti-oxidants and helps to repair damaged skin.

Oranges – source of vitamin C that promotes skin elasticity.

Click here for more information on the beneficial effect of the smoothie as well as the recipe.

Source:

  1. Smoothie Recipe for Clear Skin (with Pictures) | eHow

The 8 worst foods to eat at night

Via @preventionmag

Original article by Victoria Wolk

Having a big meal before retiring for the night or late night snacking can be hazardous for your health; and not only because your Mother told you to refrain from such practices. The old wives’ tale that the food would ‘’lie in your stomach and give you nightmares’’ may not be accurate, but it can cause something that will definite be a source of discomfort. It is something called ‘’silent reflux’’.

Victoria Wolk explains: ‘’No doubt you’re familiar with acid reflux, which occurs when digestive juices back up into the chest and/or throat and cause a burning sensation. But there’s also something called “silent reflux,” which is different from common heartburn. It has the same causes but without the usual symptoms. Instead of indigestion, sufferers get sore throats, chronic coughs, and have difficulty swallowing.” [1]

Wolk continues to discuss the findings of Jamie Koufman, a New York City laryngologist. She discovered that nearly 50% of Americans suffer from silent reflux and they do not even realize it. Koufman continues to say that: “The single greatest risk factor is, by far, the time that people eat dinner” [1]  and suggests that we should be “having supper no later than 3 hours before bed”. [1]

In addition to restricting your final meal of the day to no less than 3 hours before bedtime, Wolk adds that one should avoid snacking before going to sleep and, if you cannot resist the temptation, there are 8 types of food that one should definitely not have:

  1. Alcohol
  2. Soda
  3. Fatty foods
  4. Chocolate
  5. Cheese
  6. Nuts
  7. Citrus
  8. Coffee

[The reasons why Wolk suggests avoidance of these foods before bedtime is detailed in the original article. Read it here.]

This, of course, doesn’t mean that one should go to sleep hungry. From time to time we will all be struck by sudden cravings at midnight. The secret is to choose wisely. Dr. Koufman suggests that you select food low in acid like bananas or a bowl of low-sugar cereal with low-fat milk. She says that she is, herself, partial to soothing chamomile tea.

SOURCE:

12 Common Triggers Of Autoimmune Disease

 

Facts of Autoimmune Diseases

Autoimmune Diseases are something we are hearing more and more about. This is not only an ”American” or ”European” problem anymore. Prevalence has increased exponentially on a global level. Just consider how many times in the past few months you’ve heard a family member or friend complain about some of the symptoms in the infograph below? How many times did these people visit doctors, been referred to specialists, yet still failed to be properly diagnosed?

Symptoms of Autoimmune Disorder

Dr William Cole is an expert in the field and he recently wrote an article for MindBodyGreen about this global explosion of AID. He also explained how one can reverse the multiple symptoms an affected person experiences. In the article below he continues on the subject of AID by discussing 12 triggers of autoimmune disease.

Via MindBodyGreen

”Autoimmune conditions have grown rapidly the over past years, with more than 50 million Americans living with some sort of autoimmune disorder.……………………

………I want to go over the top triggers that can flare up an autoimmune response and cause devastating symptoms in the body.

From full-blown autoimmune diseases like Crohn’s, celiac or Hashimoto’s disease to common “autoimmune spectrum disorders” like acne, or irritable bowel syndrome (IBS), it’s important to know what the potential “land mines” are that can turn on an inflammatory-immune response in your body:

1. Gluten

The infamous “G” word is a protein that’s found in wheat, barley, spelt, rye and other grains. This protein is linked in many different studies to an increase risk of autoimmunity…….

2. Gluten-free grains

Many people with autoimmune problems already avoid gluten, but still consume foods like corn, oats and rice. As well-intentioned as that decision may be, these grains can be just as damaging as gluten, or even more damaging…………………..

3. Quinoa

A favorite in the health community, pseudo-grains like quinoa are high in proteins called saponins which can damage the gut lining, causing an immune response in the body…………

4. Stress

Stress has many far-reaching effects on your health; one of them is your immune system. Research has found chronic mental stress to be a trigger for autoimmune diseases……………

5. Toxins

Our environment has been bombarded with toxins that were unknown 100 years ago. Studies have shown toxins play a rolein autoimmune cases such as autoimmune thyroiditis.

6. Sugar

It should be no surprise that sugar is on this list, but I’m not just talking about the stereotypical junk food………………….

7. Chocolate

This yummy food can cause a lot of damage to someone living with an autoimmune condition…………….

8. Dairy

Casein, the main protein found in milk and other dairy products, can be a trigger for runaway inflammation in the body………………

9. Nightshades

A plant group that consists of tomatoes, peppers, potatoes, eggplants, goji berries and some spices contains alkaloids in their skin which can cause an inflammatory response in the body………………

10. SIBO

Small intestinal bacterial overgrowth, or SIBO, occurs when normal bacteria of the microbiome grow from the large intestines where they belong into the small intestines.

11. Weakened microbiome

The majority of your immune system resides in what’s referred to as the microbiome. This highly sophisticated gut ecosystem consists of trillions of bacteria colonies……………….

12. Leaky gut syndrome

Functional medicine considers an increased permeability to the gut lining, or a “leaky gut,” a precursor to autoimmunity………………”

Please click here to read the full article by dr Cole on http://www.MindBodyGreen.com.

Dr Cole also adds that he investigated cases of AID all around the world, ”customizing personalized plans for the individual.”

If you are still wondering what diseases can be considered autoimmune disorders, have a look at the table, compiled by The Richmond Institute, below. It lists some of the most common autoimmune diseases diagnosed by practitioners today.

List of AID's by Richmond Institute

Original article: 12 Common Triggers Of Autoimmune Disease by dr William Cole.