<thrive_headline click tho-post-3730 tho-test-34>FIBER in Your Diet | Essential Nutrient for a Healthy Live</thrive_headline>

FIBER in Your Diet | Essential Nutrient for a Healthy Live

You have probably heard or read that is highly important to include Fiber in your diet, right? But what is Fiber? In which foods can you find it? What are the benefits to include Dietary Fiber in your diet?  In this article I want to help clarify these common questions.

What is Fiber?

Fiber is not a nutrient itself.  It helps your body eliminate toxins, prevent diseases and even help you lose weight. It has very important functions, especially in the intestine. 

Dietary fiber (DF) is included between the classification of carbohydrates. The definition of fiber is still not entirely clear yet. We can say that it is all the material from plants that escapes intestinal digestion by action of enzymes in the gastrointestinal tract. This does not mean that fiber is not degraded or metabolized, in fact much of it is fermented in the colon producing compounds that the body absorbs and uses. 

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<thrive_headline click tho-post-3473 tho-test-37>7 Reasons to Eat Avocados</thrive_headline>

7 Reasons to Eat Avocados

Today I wan to give so several reasons to eat Avocados more often. Avocados are delicious, but did you know they could also help curb your appetite? According to a recent study, those who ate half an avocado with lunch felt 28% less of a desire to eat more in the 5 hours following the meal. 

But, that’s not all avocados can do for you!

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<thrive_headline click tho-post-3217 tho-test-38>Important Vitamins in your Diet</thrive_headline>

Important Vitamins in your Diet

With this article, I begin a series on Vitamins and Minerals, which are a key  factor in our diet. In the first two articles, I’ll talk about Vitamins in your Diet, how they help our health and where we can find them in the food. In the following articles, I’ll cover the most important minerals in our diet.
Vitamins are micronutrients not synthesized by the body, but required in small amounts, play a critical role in maintaining good health. They are very important not only because of its deficiency cause diseases but, if they are provided in their optimal amounts, they may help to prevent chronic diseases such as cardiovascular, cancer and aging.

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<thrive_headline click tho-post-3063 tho-test-39>Extra Virgin Olive Oil | Ideal in Your Kitchen</thrive_headline>

Extra Virgin Olive Oil | Ideal in Your Kitchen

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.

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<thrive_headline click tho-post-2951 tho-test-40>5 servings of Fruits and Vegetables?</thrive_headline>

5 servings of Fruits and Vegetables?

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.

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<thrive_headline click tho-post-2943 tho-test-41>My Super Foods Guide II</thrive_headline>

My Super Foods Guide II

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.

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<thrive_headline click tho-post-2808 tho-test-42>Nutrition Myths | Don’t fall into these myths!</thrive_headline>

Nutrition Myths | Don’t fall into these myths!

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:

 

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<thrive_headline click tho-post-2774 tho-test-43>Best Sources of Calcium for your Bones</thrive_headline>

Best Sources of Calcium for your Bones

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.

Continue reading Best Sources of Calcium for your Bones

<thrive_headline click tho-post-2768 tho-test-44>My Super Foods Guide | Part I</thrive_headline>

My Super Foods Guide | Part I

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 sterols which help block cholesterol absorption in the intestine. They are also full of omega-3 fats we know are our favorites. Nuts have a high fat content of these compared with other nuts like almonds, cashews, peanuts, etc.. Of course, we should  always eat them in moderation as they can easily add many calories to your meal. A handful is enough of daily portion.

 

2. Oats:

A cup of oatmeal contains:

  • 147 Kcal
  • 2.3 g of fat
  • 25.3 g of carbohydrates
  • 6 g Protein
  • 3.98 g Fiber

A cup of oatmeal in the morning not only satisfy you for a good part of the day, but also gives you many benefits. They are rich in vegetable protein, Vitamin E, Zinc, Selenium, Copper, Iron, Magnesium and Manganese. They are also packed with Fiber. That if you remember to choose the whole grain kind. It has been concluded in many studies that eating a bowl of oatmeal daily decreases by 29% the risk of cardiovascular events.

Include oats in your breakfast, mix in recipes of biscuits, cakes, pies, breads, etc. to enhance their flavor and nutrients.

3. Olive Oil:

In the last post we talked about the benefits of Olive Oil. We have seen that monounsaturated fats help reduce bad cholesterol, the same fat is present in olive oil. That is why now I recommend to change the cooking oil you are using now for olive oil. This oil has been more studied and proven to help prevent cardiovascular disease through its effect on cholesterol. Always look for the Extra Virgin Olive Oil because it contains polyphenols, a type of antioxidant that protects our bodies from free radicals. The more virgin is more oil contains polyphenols.

 4. Quinoa:

Quinoa is another grain, besides oats, you should include in your diet. It contains lots of protein for a cereal, about 8 g per cup. This helps to keep you full longer, stabilizing blood sugar levels. This cereal is also rich in Vitamin B12, Iron, crucial for metabolism. Many of the grains we eat are fortified but Quinoa contains Vitamins B in high amounts naturally. It also has a Low GI index hat helps you control Metabolic Syndrome.

5. Salmon:

 Salmon is the perfect food to replace red meat in your diet. It is an excellent source of protein and omega-3 fats. The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish such as salmon. Choose wild salmon instead of farmed.

 6. Dark Chocolate:

 Woo! I love chocolate for dessert! One square is enough and it should contain 70% cocoa or more, not chocolate bars full of fat!. Studies have shown that dark chocolate helps lower blood pressure in people with hypertension and also helps decrease LDL cholesterol (the bad guy), it is also rich in antioxidants and magnesium. Remember, the idea is to eat more chocolate, just include it in your diet in moderation.

 In subsequent parts of my Super Foods Guide I will continue talking about essential foods that you must keep in your fridge to keep  you healthy!!

Remember, Nutrition is Wellness!!