Are You Nuts For Nuts?

Dietitians and nutritionists generally recommend nuts as a healthy snack, because they are packed with vitamins, minerals, healthy fats and protein. These small powerhouses can get you through the few hours before dinner when your tummy is rumbling. Like with everything else, moderation is key, because although they are healthy, they are high in fat and calories; and if you eat too many of them, you’ll ruin your appetite. It’s important to note that nuts are healthy in their raw form, add any sugar or salt to them and they lose their nutritious value. So, which nuts should you have and which nuts should you avoid? Let’s break it down.

Almonds, cashews and pistachios are a great choice when looking for healthy nuts, as they have the lowest calories. Almonds especially, are a favorite among nut eaters as they have more calcium than any other nut. In addition, they are rich in antioxidants such as phenols, flavonoids and phenolic acids, fiber and vitamin E. Cashews are a good source of minerals such as iron, magnesium and zinc and have a lot of protein as well, making them an excellent choice for snacking. Pistachios are also great, because they are high in vitamin E, lutein and beta-carotene; but keep in mind to look for organic pistachios because most of them are bleached or treated chemically and you could potentially ingest harmful residues. Pistachios have numerous health benefits where they have lowered cholesterol, reduced blood pressure and have helped people lose weight.

Keep in mind that most nuts should be eaten in moderation due to their high protein content. Excess protein in your diet can lead to numerous health problems, such as high blood sugar, weight gain, kidney problems and leaching of bone minerals. It is easy to do this if you eat a few handful of high protein nuts, so just be careful not to overdo it.

On the flip side, although these aren’t “bad” nuts, macadamia nuts and pecans have the most calories, the highest fat, lowest protein and carb content of any other nut. Even so, raw macadamia nuts do have healthy nutrients, as they have high amounts of vitamin B1, magnesium and manganese. Pecans contain more than 19 vitamins and minerals including magnesium, heart healthy oleic acid, manganese and phenolic antioxidants. In addition, if you’re ever feeling tired and lethargic, pecans are the perfect option, as they are a good source of vitamin B3 which helps us access the energy in our food.

The popular belief surrounding nuts is that nuts are fattening. Well, they are, but most of it is heart-healthy fats which can actually help you maintain your ideal weight over time. They are a great source of minerals and vitamins and should definitely be among your go-to snacks. Try to eat those nuts that are low in saturated fat content and sometimes indulge in those that are high in fat content to maintain a balanced diet. And again, do not eat too many of them, as they are most beneficial in small quantities.

Happy Snacking!

Five Tips For Healthy Eating During The Festive Season

 

Celebrating the holiday season with your loved ones can absolutely bring joy & happiness. However, for so many people it also becomes a time for over-eating and weight gain. By following these few simple tips, you’ll be able to stay healthy through the holiday season:

  1. Be realistic. Try to maintain your weight instead of trying to lose weight.
  2. Choose a smaller plate to help with portion control. You’ll be less likely to over eat but can still enjoy the food available. Also, begin your meal with a salad or some fruits before moving on to the main dish as this will help you eat less.
  3. Holidays can be a stressful time for some people, don’t forget to stay active and  exercise regularly. The endorphins released while working out will make you feel good but exercising will also help to prevent weight gain.
  4. Before attending a party have a light snack so that you don’t over indulge when it’s time to eat. It is also important to not skip meals throughout the day, having breakfast or lunch that is packed with nutrients will make it easier to avoid over eating.
  5. Don’t stuff yourself, eat until you are satisfied- Take smaller bites and chew thoroughly, you may find that you get full faster and may not even want to go for seconds

 

http://www.cpmc.org/about/e-health/11-05%20healthy-holidays.html

Who Said You Have To Be Low On Energy In Ramadan?

It is commonly known that the energy and productivity levels of those who fast fall significantly during the month of Ramadan compared to the normal days. The body functions on less food & fluids, causing laziness & fatigue to the body, especially in the summer season where weather temperatures are high.

Although, fasting is known to be very effective in cleansing the body and improving health conditions, it does affect your energy levels if your body is not well prepared for it. Therefore, you must eat more consciously during Suhoor and Iftar, to help maintain good energy levels throughout the day.

Here, we bring you some nutrition tips to follow during Suhoor and Iftar to help keep you active and energetic while fasting. So, here is what you should do:

  • Increase your Liquid Intake: Drinking more fluids will keep you hydrated throughout the day. Fresh fruit juices like strawberry juice, apricot juice and milk soda are the best options to have during Suhoor. These juices will maintain the blood sugar level of the body.
  • Include more fibrous food: Fibrous food products are the best during Ramadan, as they improve your metabolism throughout the day. If your stomach is not performing well, then you will feel lazy with a heavier body. If the body metabolism is working fine, the body then feels energetic and lighter. These fibrous food products include mangoes, tomatoes and other green vegetables.
  • Avoid junk food: You should not eat junk food or canned food during Ramadan or any other month. Most of the junk foods like burgers and French fries are high in sodium and oil, that are not healthy for the body. Junk food lacks essential nutrients, hence, the energy level of the body decreases during the fasting day.
  • Eat more dates: Dates contain carbohydrates that are very essential to keep the body energetic and active. It is recommended that people should take 3 to 5 dates at the time of Suhoor as it will maintain the sugar level of the body. Dates also contain fibers that are good for regulating bowel movements.
  • Avoid Salty & spicy food: All the salty, fried and  spicy foods are thirst triggers. Try to avoid them especially in a hot weather as they will retain water in your body and make you feel bloated.
  • Have Milk: Usually people don’t like to drink milk during Ramadan, but it is recommended as it contains calcium and strengthens your bones. You can add some ingredients in the milk to make it tasty and delicious.

Ramadan Kareem, Stay Healthy & Fitt!!!

Healthy Eating

Publications often mislead us about what is healthy and what is not. For example, Muesli bars are usually categorized as a healthy snack, but are they really that healthy?

Often they don’t mention that gluten, lactose, e-numbers, soda, vets, etc are all ingredients that you can find in these bars, which are all ingredients that can easily cause problems to your digestive system, can lead to a hormone imbalance or even stimulate your appetite which can result in some people over eating and becoming overweight.

Most of the people who are overweight have too much tummy fat. Fat that is located between all vital organs, such as the stomach, liver, intestines and kidneys.
Numerous research studies have proved, that there is a very clear connection between this belly fat and many diseases like heart diseases, diabetes, metabolic syndrome, etc.

People that are over-weight tend to easily and more often fall ill and have a shorter life expectancy as well. Research shows that people who are obese live at least 7 years less than people that maintain a healthy weight. Besides the physical issues, a lot of mental issues increase up to 55%, by being obese This is quite a significant number isn’t it? How this happens and what we can do about it are the things I will write about in my next blogs. I start by explaining a bit about the most used ingredients in our diets that are quite toxic for your body!
My goal is to educate people a bit more about how we are able to create a healthy, happy, vital life and enjoy it in the process. Live longer for yourself!

It is not to scare you from having a good dinner and an enjoyable life, not at all, on the contrary, with this information you are able to make little changes in your life that might be necessary in a very easy and enjoyable way!

ABOUT THE AUTHOR
Carin Huibers – Certified Naturopathic Therapist & Founder of Omnia Balance Foundation. Carin is a certified naturopathic therapist, and the founder of Omnia balance. She helps and supports people in their process of (re) establishing balance, inner peace and vitality in their lives. Besides being a certified naturopathic therapist, she is also gifted with abilities that support her approach towards fast individual problem solving or reaching personal targets in accordance with the person, physical, emotional, mental and spiritual state of development. She chooses different methods of healing, such as Natural therapy, Omnia Method, Medium-ship, Aura and chakra therapy, Quantum Touch, orthomolecular therapy, Jacket Technique, Mir, EMDR and others.

You cannot out train a bad diet

Many people have the wrong perception, that if they just exercise then they don’t need to worry about eating healthy!

Whether you want to gain muscles, lose fat, live healthy or even compete at the highest levels of sports, what will help you to achieve your goal is always the right NUTRITION.

Poor nutrition is what will hold you back, whereas, good nutrition is what will keep you moving forward. Good nutrition is what will feed your muscles and shed fats; it’s what will improve nearly every measurable health marker. It significantly improves body recovery and mood states, so you can exercise – whether its purposeful or just part of your daily lifestyle – harder, longer and more frequently. Good nutrition is what will get you the body you never thought you could ever have. However, it is not just eating less sugary desserts, eating more vegetables and fruits, eating less meat or less carbs,all these definitions are incomplete and flat out wrong. So what does good nutrition do?

  • It properly controls energy balance (relationship between energy intake and energy output)
  • It provides nutrient density (food that provides substantial amounts of nutrients with the necessary calories)
  • It achieves healthy body composition (relationship between lean body mass of bones water and muscles with fat mass) and performance goal (functioning on a high level).

Good nutrition is honest and outcome based: being honest with yourself and sticking to the right plan, as well as having the right physique and health profile.