Tuesday, February 23, 2016

Nutritional Therapy


Your nutritional guide to a healthier lifestyle!



     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. 


  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.


     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 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.

Tangerines, Sweet potatoes, Squash, Cabbage, Papaya, Tomatoes, Broccoli, 
Pumpkin, Beef liver, Mangoes, Melon

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: 

     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. 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.

  2. An unbelievable blog. This blog will indisputably be definitely recommended to my friends as well. supplement manufacturers

  3. Always prepare before you make a choice. There is so much info about Testotek review from testosterone official site.

  4. Great job for publishing such a beneficial web site. Your web log isn’t only useful but it is additionally really creative too. There tend to be not many people who can certainly write not so simple posts that artistically. Continue the nice writing Website

  5. This post is extremely radiant. I extremely like this post. It is outstanding amongs other posts that I ve read in quite a while. Much obliged for this better than average post. I truly value it! Visit Here

  6. Bibliography - Paul, Steve. 2018. “Low Testosterone Fat Loss Bodybuilding - FDA Approved Brands!” Testosteroneofficial.Com Ie. Testosterone Official. Accessed october 20. https://testosteroneofficial.com/bodybuilding/.

  7. His work fixates on the "sensible methodology" to Health Related Fitness, which involves the utilization of functional, adaptable and supportable techniques to accomplish ideal levels of wellbeing and physical fitness. fitness trainer

  8. I feel awful, for not discovering this blog sooner. This blog is a bit of magnificence, nothing else.

  9. References - Velez, Valeria. “Phen375 revisi├│n: Mejores tratamiento para bajar de peso.” Adelgazaroficial.Com Ie. Adelgazar Oficial, https://adelgazaroficial.com/phen375/. Accessed 16 Nov. 2018.

  10. The following low-fat decision is diet soft drink. Not at all like normal soft drink drinks, weight reduction drinks contain sugars that give your body less calories. buy clomid online usa

  11. The blog is about inspiration, magnificence and brightness.
    chair cushion

  12. - Sears has inversion tables for relieving muscle and joint tension. Feel the stress fade away as you hang securely from a new inversion bench. ... Innova Fitness ITM4800 AdvancedHeat and Massage Therapeutic Inversion Table check that

  13. Then again it has been demonstrated that normal wellness workouts will positively generic cialis affect the cardiovascular framework (heart and lungs), increment bulk and enhance versatility and coordination. This training will result in a more drawn out and more advantageous life.

  14. Choosing what's best for you and the family in the present general store isn't a simple errand. Trenbolone 100

  15. The upside of turning into a drug specialist is that the compensation will in general be great.tadacip As interest for drug specialists increment and supply decreases this profession way have turned into a generously compensated one.

  16. Not just that,https://www.imedix.com/drugs/erectile-dysfunction/generic-cialis most of them employ people who have professional expertise on the field to write the best pharmacy reviews.

  17. After your eating routine, supplement with pharmaceutical evaluation fish oil. You need these healthy fats to make your very own common torment executioners and hostile to inflammatories, just as oil to grease up your joints and sooth the nerves.
    more info

  18. It's everything up to the individual and how they like to deal with their life just as their way of life. Health List

  19. The online medication drug store business is developing quickly and with its inclination and highlights is good to go to upset the entire medication advertise as it offers individuals the most ideal approach to benefit a wide range of medications through online shops. vidalista

  20. What better approach to unwind after work than run up a monstrous staircase? CBD topicals None as I would see it! This one is dead simple and does ponders for invigorating a touch of weight reduction and muscle building,

  21. The straightforward actuality is, Buy CBD Oil Online you need to work for the body you had always wanted.

  22. At the Children's Healthcare of Atlanta, this exceptionally evaluated pediatric medical clinic framework has included a ton of additional advantages throughout the year, including extra care for youngsters and the old. Pet protection is presently offered also. Brotmanmedicalcenter

  23. For the individuals who know about the potential issues identified with their weight, they are beginning to discover arrangements on losing a few pounds. looking for keto pure