Tuesday, February 23, 2016

Nutritional Therapy


NUTRITIONAL THERAPY



Your nutritional guide to a healthier lifestyle!




DIETS DON'T WORK...
 HEALTHY HABITS DO!






      ZUCCHINI PASTA....THE "NEW" SPAGHETTI!

     According to Healthy Eats, each medium zucchini provides 33 calories, 6.1 grams of total carbohydrates and 2.0 grams of fiber, which works out to only 4.1 grams of net carbs. Net carbs are the amount of carbs that your body can actually digest, and which can contribute to increasing your blood sugar levels. By comparison, a 2-cup serving of wheat pasta contains approximately 90 grams of carbohydrates. 

FIRST UP -  5 MAJOR HEALTH  BENEFITS:

  1. DIET - One cup of zucchini has 36 calories and 10% of the RDA (Recommended Daily Allowance) of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
  2. LOWERS BLOOD PRESSURE - Along with magnesium, the potassium found in zucchini helps lower blood pressure. We all know if left unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood vessel damage), heart attack, stroke, as well as other serious conditions. Both the potassium and magnesium in zucchini may help alleviate the stress on the body's circulatory system.
  3. ANTI-INFLAMMATORY - Vitamins A & C not only serve the body as powerful antioxidants, but are also effective anti-inflammatory agents.  Along with copper found in zucchini, these vitamins deter the development of many hyper-inflammatory disorders, including  asthma, osteoarthritis and rheumatoid arthritis.
  4. HEART ATTACK AND STROKE PREVENTION - A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral proven to reduce the risk of heart attack and stroke.  Zucchini also provides folate, a vitamin needed to break down the dangerous amino homocysteine, which, if levels in the body shoot up, can contribute to heart attack and stroke.
  5. CANCER PREVENTION - Because dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also helps prevent carcinogenic toxins from settling in the colon.  Moreover, the Vitamins A and C as well as folate found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.




ZUCCHINI PASTA RECIPE....
HEALTHY, EASY, QUICK n DELICIOUS!

     In my ongoing quest to healthy eating, I've discovered an easy recipe for this delectable delight that will not only satisfy your taste buds, but keep you on the track to health and wellness WITHOUT FEELING weighed down - with all the right ingredients your body needs!  I love making the 'pasta' using the Veggetti which you can find in Bed Bath & Beyond, T.J.Maxx, Walmart, Target or most leading houseware stores!

Makes 2 servings:

1 lb. Fresh Atlantic salmon
2 firm green zucchini
 (Prepare the 'pasta' using the Veggetti; set aside)
1/2 cup large finely chopped red onion
1/2 cup finely chopped garlic
2 cups chopped portabella mushrooms
1 cups chopped beefsteak tomatoes
3 tablespoons of Coconut Oil
Coconut Oil Spray
Mrs. Dash Table Blend/Original Blend Seasoning (to taste)

Bake the salmon at 375 degrees for 25-30 minutes. When done, cut into small pieces and set aside.
In a medium/large skillet, heat 2 tablespoons of coconut oil.
Add the onions and garlic, saute until onions are translucent, stirring frequently.
Once the onions are translucent, add the mushrooms, tomatoes and Mrs. Dash.
Continue to stir frequently combining all the ingredients - approximately 5-7 minutes, being careful not to 'overcook' the tomatoes.

Add the zucchini pasta to the ingredients slowly and spray a generous portion of coconut oil spray over the zucchini pasta, combining all the ingredients using a pair of tongs to mix for approximately 3-5 minutes. Add the salmon and mix thoroughly.

Serve immediately, topping with parsley as an added touch!!  Enjoy!!







VITAMINS....

WHY WE NEED THEM &
HOW WE CAN GET THEM FROM OUR FOOD

     Vitamins are essential for our every day and long term health.  More importantly, knowing where to get them from food sources makes healthy living much easier. Vitamin supplements are okay as well, but wouldn't it be great to just know that when you eat a certain food, it is giving you the required vitamins (and/or minerals) your body needs - without having to spend extra money on a supplement?   'Listening' to your body when you introduce certain foods to your nutrition or 'diet' will help you get a better understanding of what you can and cannot tolerate.  By 'listening', I mean once you eat a certain food, see how your digestive system takes it, as well as an overall feeling in your body. 'Hmmm, did that just give me a headache'...or 'My stomach feels bloated after I ate that'...or 'That went down smooth'. This way, you'll know immediately if this food source is for you.  Remember, just because it's good, doesn't necessarily means it's good FOR YOU!

There are a plethora of vitamins, but let's begin with some basic ones. (VITAMINS A, BIOTIN and C)   We will delve more deeply into others a bit down the road.

VITAMIN A (retinol and betacarotene)
Recommended Daily Allowance (RDA)- 800 mcg (micrograms)
EFFECTIVE FOR:  Healthy skin, inside and out, protecting against infections, antioxidants and immune system booster; protects against many forms of cancer. Essential for night vision. 
DEFICIENCY SYMPTOMS: Mouth ulcers, poor night vision, frequent colds or infections, dry flaky skin, dandruff, thrush and diarrhea.
WORKS well with zinc.  Vitamin C and E help protect it.

TOP FOODS containing VITAMIN A:
Tangerines, Sweet potatoes, Squash, Cabbage, Papaya, Tomatoes, Broccoli, 
Pumpkin, Beef liver, Mangoes, Melon


BIOTIN
RDA - 150 (mcg)
EFFECTIVE FOR:  Particularly important in childhood.  Helps your body use essential fats, assisting in promotion healthy skin, hair and nerves.
DEFICIENCY SYMPTOMS: Dry skin, poor hair condition, could affect prematurely graying hair, tender or sore muscles (not related to exercise), poor appetite, nausea, eczema or dermatitis.
Works well with other B vitamins, magnesium and manganese.  Best supplemented as part of a B complex with food.

TOP FOODS containing BIOTIN:
Cauliflower, Lettuce, Peas, Tomatoes, Oysters, Grapefruit, Watermelon, Cabbage, Almonds, Herring, Eggs, Cherries

You will notice that some foods are duplicated under the TOP FOODS list in these vitamins...this is how you 'kill 2 birds with one stone'.  You get proper nutrition from the foods containing the vitamins AND you allow your body to work the vitamins efficiently and effectively.


VITAMIN C (ascorbic acid)
RDA - 60 mg (milligrams)
EFFECTIVE FOR:  Strengthens the immune system, fights infections.  Makes collagen, keeping bones, skin and joints firm and strong.  It is an antioxidant, detoxifying pollutants and protecting against cancer and heart disease.  Helps make anti-stress hormones and turns food into energy.
DEFICIENCY SYMPTOMS:  Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nosebleeds and slow wound-healing.
Works well with Vitamin E as an antioxidant and B vitamins to produce energy.

TOP FOODS containing Vitamin C:
Peppers, Lemons, Limes, Tomatoes, Peas, Broccoli, Strawberries, Watercress, Cabbage, Oranges, Melons, Grapefruit




    
FIBER 411: 
THE IMPORTANT ROLE IT PLAYS IN OUR LIVES

     There are two types of fiber we need for not only a healthy lifestyle, but to help our bodies function properly.

Soluable fiber.  (dissolves in water) Helps lower cholesterol and glucose levels. Soluable fiber can be found in oats, beans, peas, apples, citrus fruits, carrots and barley. It can also help you feel full for longer periods of time because of its fibrous properties.

Insoluble fiber. (Does not dissolve in water) Promotes the movement of materials through your digestive system and increases stool bulk - which can be beneficial to those who struggle with constipation. Insoluble fiber include whole wheat bran, nuts, beans, vegetables such as cauliflower, green beans and potatoes.

Fiber is a ZERO calorie carbohydrate.  What does THAT mean? Fiber is a type of carbohydrate that the body can't digest. Unlike sugars and starches which are the other types of carbohydrates, fiber contributes no calories and no food energy.  Simply put, when we consume fiber, we add bulk to foods, but get zero calories from it. Instead of being broken down and absorbed into the bloodstream, fiber passes through the digestive tract.

Pectin, a type of fiber abundant in apples, is a powerful detoxifier as it binds with toxins and escorts them out of the body.

Examples of soluble fiber:
Lentils, oranges, strawberries, nuts, flax seeds, psyllium, carrots

Examples of insoluble fiber:
Raisins, grapes, brown rice, broccoli, dark leafy vegetables,  zucchini, cucumbers, onions, couscous

According to the Institute of Medicine:

Women aged 18-50, recommended fiber daily intake: 25 grams
Women aged 51 and older, recommended fiber daily intake: 21 grams

Men aged 18-50, recommended fiber daily intake: 38 grams
Men aged 51 and older, recommended fiber daily intake: 30 grams

In an average diet, about 3/4 of the fiber is insoluble and 1/4 is soluable.  This reflects the fact that we tend to eat a lot of bread and grain-based foods but not enough fruits and vegetables. Although there's no amount of fiber which is considered toxic, this doesn't mean that an excess amount couldn't make you uncomfortable. People who quickly and drastically increase their fiber intake sometimes experience cramping and bloating, so a gradual increase is always best.

A deficiency in fiber in your diet can cause irregular digestion, elevated cholesterol levels and increased body weight.

On the other hand, a lack of fiber can also cause constipation.  Fiber absorbs water and swells, providing bulk inside your digestive track. This helps to keep everything soft and moving through your body.  Be sure to drink plenty of water when increasing your fiber intake!
















1 comment:

  1. Yes.. Thats absolutely right if any one can maintain his/her health so he/she can take vaggies in his daily routine.A rich amount of fiber and proteins can easily be gotten by taking fruits and vegetables.

    ReplyDelete