Adriana Rueda, Author at Adriana Wellness

Extra Virgin Olive Oil | Ideal in Your Kitchen

July 30, 2023April 5, 2014 by Adriana Rueda

With the increasing popularity of the Mediterranean Diet, which includes Olive Oil consumption, this oil has become one of the most studied cooking oils.

Researchers have proven the high level of benefits to our health. Many studies have been conducted on olive oil and it has been identified as a key food in preventing cardiovascular diseases.

Olive oil is rich in monounsaturated fat, which are responsible for the benefits of this oil. Besides olive oil contain polyphenols, which are that antioxidants which protect the body form the free radicals.

5 servings of Fruits and Vegetables?

July 30, 2023March 13, 2014 by Adriana Rueda

5 servings of fruits and vegetables a day will give you lots of water (between 75% and 95% of its weight is water), vitamins, water-soluble like vitamin C, folic acid and small amounts of other B vitamins (B1, B2, B3 and B6) and soluble compounds such as carotenoids (mainly ß-carotene) with activity of pro-vitamin A and vitamins K and E.

Vegetables also provide minerals like potassium, magnesium and small amounts of calcium, iron, phosphorus and phytochemicals (organic compounds present in plant foods that are not nutrients but have beneficial effects on health) among which we can highlight carotenoids, phenolics, glucosinolates and phytosterols, and fiber.

My Super Foods Guide II

July 30, 2023March 10, 2014 by Adriana Rueda

This is the second part of My Super Foods Guide. In this article I will list some of my favorite foods to always have in your kitchen. They are definitely healthy foods to include regularly in your diet to help you improve your overall health:

1. Dark Greens:

Green vegetables such as kale, chard, collard greens, broccoli, asparagus, green beans, etc. are full of Vitamins A and C, iron, calcium and Phyto-nutrients. They also contain large amounts of fiber and few calories which makes them the perfect foods to keep your heart healthy and slim your figure. The recommendations of the Dietary Guidelines recommend both American and Canadian varied at least 7 servings of these vegetables a day.

Nutrition Myths | Don’t fall into these myths!

July 30, 2023March 2, 2014 by Adriana Rueda

Nutrition has always been a topic of great interest and concern to a large percentage of the population. There is a variety of nutrition myths and misconceptions that are widely spread throughout the history. In many cases these issues are dealt with ignorance.

Very often people want to group foods into good and bad; the ones that make you fat or thin; useful and harmful to cardiovascular health, etc. But nutrition is a complex science and any simplification is wrong. Nutrition as a science is relatively modern and is hidden in an apparent simplicity; however it is a complex matter that requires study and continuous updating.

In the following lines I will uncover some Nutrition Myths and controversies that have been spread throughout time:

Best Sources of Calcium for your Bones

July 30, 2023February 8, 2014 by Adriana Rueda

There is a big debate about whether milk consumption is the best source of Calcium for your Bones and whether it helps prevent fractures and osteoporosis or not. On one side are those who think that high calcium intake in the form of three glasses of milk a day, would help prevent osteoporosis and fractures. Yet, each year osteoporosis causes about 1.5 million fractures in the U.S. alone.

On the other side are those who believe that consuming lots of milk does not affect the risk of fractures and could also contribute to other problems such as heart disease or prostate cancer.

My Super Foods Guide | Part I

July 30, 2023February 3, 2014 by Adriana Rueda

In this first post of Super Foods Guide I will list the foods you should always have in your kitchen, ready to prepare delicious and nutritious meals: 1. Nuts: Walnuts are the best sources of vegetable protein. They are rich in Fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts are also high in plant … Read more

Healthy Eating Habits Key To Wellness

August 6, 2023January 17, 2014 by Adriana Rueda

Today, millions of people around the world seek a “magic” formula or “diet” that will effectively help them lose that extra weight once and for all. However, after finding the “ideal diet” and achieving the desired weight, in most cases, people return to their previous diet, which results in the recovery of the weight lost. Has this ever happened to you? The key is creating Healthy Eating Habits!

This time I’m going to list a few tips that can help you achieve your goal this year: lose weight THE healthy way.

First, you must become aware that there is evidence that obesity predisposes individuals to many degenerative diseases such as cancer, diabetes, cardiovascular disease, etc. Therefore you must be aware of all that is at risk and prioritize your health rather than your appearance. Your goal should not be to look slim, or to look like models in magazines. Those pictures almost never show reality.

The most important thing is to aim to achieve a healthy weight, according to your height, build and age, and not wanting to look like top models. We are all different and each one of us requires a certain diet in order to stay in good shape and healthy.