Wellness Katie: nutrition

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Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
The foods we recommend below have a low Glycemic Index and are high in fibre, helping to control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.

Foods That Lower Blood Sugar Level


1. Sweet potato


Potatoes have a high glycaemic index, which raises blood sugar rapidly, but sweet potatoes have low glycaemic index and are equally nutritious.

In addition, sweet potato meat contains even more fiber than skin, so it's especially good if you have diabetes.

2. Rye bread


Bread is often a "forbidden" food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. However...

Rye bread, spelt bread and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp peaks.

3. Apple


With the exception of pineapple and melon, most fruits have a low glycemic index, especially apples and blueberries.

This is due to its high water and fiber content that compensates for its natural sugar (fructose).

Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you make them at home, at least don't strain them and the loss will be less.

4. Oats


Oatmeal has a double advantage:

It has a GI below 55 and contains a type of fiber (beta-glucans), which helps maintain glycemic control by improving insulin sensitivity.

The best thing to do in case of diabetes is to save it. Your flour is also healthy, but should be consumed in small amounts because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).

5. Nuts


They are very rich in dietary fiber and their GI is reduced.

They are also a source of phytochemicals such as flavonoids, minerals such as potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.

Ideally, nuts should be processed as little as possible. Those with flavorings or coatings have higher GI values.

6. Garlic


The medicinal virtues of garlic have been well known for centuries. In addition, it has been scientifically proven to contain compounds that help improve insulin resistance.

Research by the American Chemistry Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.

You can take it raw, add it to salads, or use it as a dressing to flavor your dishes.


legumes


7. Legumes


Chickpeas, lentils, beans or peas have a reduced glycemic index and, above all, a lot of fibre.

Research has shown that the addition of legumes to the diet improves glycaemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.

Ideally, 3 servings a week.

8. Cod


Fish, like meat, does not contain carbohydrates, so its GI is 0.

However, a 5-year study of Norwegian women found that eating cold water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.

Whenever possible, it is best to choose fish as a source of protein in the diet.

9. Avocado


Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.

The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.

Good avocado fats also help improve cardiovascular health.

10. Yogurt


Drinking yogurt daily helps reduce the risk of type 2 diabetes.

This was demonstrated in a large meta-analysis conducted in 2014, according to which yogurt is the only dairy that decreases the risk of this disorder.

Of course, yogurt must be natural. Sweetened or flavored yogurt contains sugar and sweeteners that should obviously be avoided if you have diabetes.

SEE ALSO: Foods That Can Prevent Cancer - Based on Studies

DO YOU KNOW WHAT THE GLYCEMIC INDEX IS?


This term is used to measure how quickly carbohydrates from a food pass into the blood as glucose after being digested. Logically, the faster this process takes place, the more sugar peaks are produced and the worse it is for your health.

The glycaemic index of a food can be low, medium or high and is measured with a numerical scale from 0 to 110. The higher this value is, the more glycaemic rises it causes by eating them:


  • The GI is high if it is greater than 70.
  • The GI is medium if the value is between 56 and 69.
  • The GI is low when it ranges from 0 to 55.


Remember that this term only refers to foods that contain carbohydrates.

The 10 Foods That Lower Blood Sugar Level

A baby's delicate stomach can't take any food. The maturation process required by the digestive system means that the baby is not prepared to digest certain foods during the first months of life, when in addition only breast milk is sufficient to cover its nutritional needs.

However, from 6 months, the baby needs other nutrients and pediatricians give parents some tables or recommendations on how, when and in what order to introduce food in the baby's diet. watch out! A child under the age of 2 years old should never eat these foods.

Never Give These 7 Foods To a Child Under 2 Years Old

Salt


You might find it crazy to cook without salt. When you prepare different porridge for your little one and try them, you will find them terribly unsavory. However, too much salt is very harmful to children. With the sodium in the food and the sodium in the milk, they have enough.

Beverages


If you're a fan of cola drinks or sugary soft drinks, it's possible that - when your little one sees you drinking them - he'll want some too. Don't give him! The amount of sugar they have, in addition to caffeine, artificial coloring and sweeteners will affect your sleep cycle, make you irritable, lose your appetite and can lead to obesity.

Honey


Many people don't know it, but this food can cause botulism by containing the bacterium Clostridium botulinum. If - after eating honey - your little one gets intoxicated with it, you should take him immediately to a hospital because it can have deadly consequences. Some of the symptoms are: Seeing double or blurred, drooping eyelids, difficulty speaking or swallowing, dry mouth and muscle weakness.

Peanuts


Actually, any nut is totally forbidden. In addition to producing allergies, this food is one of the most frequent causes of child choking. Therefore, children should not consume it until at least their fifth birthday.

Candies


Actually any processed sugar or sweeteners. If you're going to give your little one a fruit dessert, you don't need to add any of these foods. In addition, sweets - in whatever format they come in - are full of empty calories (i.e. they don't provide any nutrients), and saturated sugars. Watch out! Kids can't eat chewing gum or snacks like Doritos, Chips, etc.

Sausages


Not only are they a source of processed meat, which means they are full of nitrates, sodium and fat, but they also make choking easier. Although they are easy to prepare and children love them, beware! If you give them to them, try to cut them into very small pieces and cook them only on special occasions.

Swordfish and bluefin tuna


they are fish with a high mercury content so the baby should not take them until the age of 3 years old.

Watch out! Never Give These 7 Foods To a Child Under 2 Years Old

The egg is a particularly attractive food to delve into. It is full of nutrients and yet has been demonized for decades because of its high cholesterol and fat content and its unfavorable results in relation to cardiovascular disease in various studies. Although in recent years the stringent restrictions of yesteryear (which were almost banned) have been relaxed to some extent, there is much confusion about the appropriateness of their consumption.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


The egg is a cheap food, easy to obtain, which provides a large quantity and variety of proteins and fats (saturated, monounsaturated and poinnsaturated), cholesterol and many vitamins. With regard to cardiovascular risk, many analyses have been carried out depending on how it affects cholesterol levels, but this type of assessment is not very useful. Firstly, because it has been repeatedly demonstrated that the intake of eggs does not usually affect colestrol in blood in most people (not to mention the discrepancies that there are in some circles regarding the levels of cholesterol most recommended by studies such as this). Secondly, because it is more practical to skip the intermediate step of cholesterol and analyze directly what the studies say about its relationship with cardiovascular disease.

It is relatively simple to analyze the short-term effect of eating eggs frequently. Intervention studies show that they are mostly positive. If we refer to the long term, decades ago several researches were carried out that related their intake with an increase in cardiovascular risk. An article like this has even been published recently: Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease in 2010 (it is an opinion-review, not epidemiological) alerting of the risks of eating eggs, with the consequent subsequent discrepant responses (so that they later say that there is scientific consensus).

The problem with old epidemiological studies is that they did not isolate the effect and possible influence of other foods. That is, the increased risk could be caused by the egg, bacon, coffee or butter toast that usually accompanies eggs. Or by any other factor. This is highlighted by the probably best reviews that have been made on the subject and which I strongly recommend reading: A Review of Scientific Research and Recommendations Regarding Eggs (2004) and Egg Consumption and Coronary Heart Disease: An Epidemiologic Overview (2000).

As the methodology of the studies was refined, especially by separating in more detail the influence of different foods, the risk disappeared. It occurred most dramatically in the famous massive 1999 study "A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women," which followed nearly 120,000 people for 14 years. No increased cardiovascular risk was found among people who ate more than one egg a day (although it was found among people with diabetes).

How Many Eggs Is It Safe To Eat Per Day


Since then and over the last ten years most studies have reached similar conclusions.
On the other hand, in an analysis of what these risks socially mean, the 2009 review "A comparison of egg consumption with other modifiable coronary heart disease lifestyle risk factors: a relative risk apportionment study" calculated that limiting the number of eggs would, at best and for most people, reduce the risk by less than 1%. A really negligible impact.

A number of positive results that have been obtained among people with diabetes remain to be clarified. Let us hope that future research will shed light on this.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


In conclusion, my view is that there is no compelling evidence that eating eggs is a health risk, and they are an exceptional and affordable nutritional option. As I have said on other occasions, I think it is much more important to eliminate factors with a demonstrated increased risk: stress, sedentary lifestyle, smoking, obesity, refined carbohydrates, alcohol and so on. If you are very prudent, you can limit yourself to one egg a day, as all the most recent and rigorous studies do not find any risk up to this amount. It will be enough for you to watch your usual blood indicators and results to monitor how your body responds and if, as expected, you do not see anything out of the ordinary, you will even be able to increase this amount considerably without any problems.

You also don't need to emulate Margaret Tatcher, with her 28 eggs a week.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?

Why do you have to be careful in summer when eating eggs or mayonnaise? In the summer months, mothers often repeat ad nauseam that you have to be careful with certain foods, especially if you eat away from home. The reason is simple, during this time food poisoning increases due to eating foods that contain toxic microorganisms.

What To Do in Case of Food Poisoning


Summer poisonings are more frequent for two main reasons.

"On the one hand, because natural causes favor it, since bacteria, which are present in the soil, air or water, grow faster in the hot months (they need temperatures between 36 and 37 degrees Celsius to live and reproduce) and on the other hand, there is a greater tendency to eat outdoors (barbecues, picnics, swimming pools, travel, etc.), where security controls are not the same as in a home kitchen."

Among the main mistakes that are made to increase the risk of intoxication, the specialist points out maintaining inadequate storage temperatures, undercooking food, improper hygiene and leaving products cooked at room temperature for several hours.

The severity of a poisoning and the symptoms a person has will depend on the amount of contaminated food ingested, the person and the type of organism causing the contamination.

The first symptoms usually appear between 2-6 hours after ingestion. The most common are stomach upset, diarrhea, fever, vomiting, abdominal cramps, dehydration, general weakness and headache. "The people who are most susceptible to this type of illness are children, pregnant women, the elderly and individuals with weakened immune systems, so we must pay special attention to these groups," he adds.

The foods that cause the most poisoning

Among the foods that most often cause food poisoning, we highlights:


Eggs

This food may contain the bacteria Salmonella, which causes diarrhea, vomiting and fever. The risk of intoxication is greater when consumed undercooked, with the yolk soft, or raw, in the case of mayonnaise preparation.

"A good option is to opt for pasteurized eggs, since this process eliminates possible bacteria."

Mayonnaise

According to the specialist, homemade mayonnaise is the ideal way to avoid poisoning, the problem is that the risk of contamination is great if there is a lack of hygiene and handling.

"You should never eat mayonnaise in packages or containers outside the refrigerator," he says. "It is preferable to take mayonnaise, served in individual disposable airtight bags."

Green leafy vegetables


Green leafy vegetables offered in buffet restaurants may contain hidden bacteria. The expert points out that in these cases it is not enough to wash them with water (unlike at home, where the product can be sanitized in this way), it is necessary to disinfect to eliminate microorganisms.

"Soak the vegetables for about 15 minutes in a solution of water and sodium hypochlorite. For every liter of water we need a spoonful of hypochlorite of good origin and without smell", he adds.

Meat


Meats may also contain bacteria such as Clostridium perfringens. The meat must always be kept at a temperature of less than 5ºC and, at the moment of consumption, it must be eaten well done.

What To Do in Case of Food Poisoning - Seafood


Seafood


Raw or improperly cooked shellfish may contain harmful viruses and bacteria. To avoid intoxication it is necessary to follow some handling and hygiene measures.

Thus, we should make sure that they have a good smell and a bright appearance (although the colour of the mussels does not always reflect the quality, but indicates whether they are female or male). In addition, the shells of clams, cockles, mussels and oysters must be hermetically sealed. If they are not closed it means that the animal is no longer alive. The liquid that sometimes comes out of the shells must be clear, abundant and smelling of the sea.

Sausages


The sausages must be removed from the original packaging and stored in containers with lids.

"When serving, use a fork to pick up individual slices, avoiding handling the food with your hands," he says before adding that it is best to eat it within two days after opening. "If you see that the sausage has a change in coloring, this is a sign that the bacteria are already present", he insists.

Canned products


Canned products have an internal varnish that preserves their contents; however, small bumps can break this protection. When opening a can, make sure there are no bubbles, as if it were fermenting.

"If we open a can and do not want to consume all its contents, it is best to remove it from the packaging and store it in another container with a tightly closed lid and consume it in up to three days," he says.

Hot Dog


Finally, the specialist points out that hot dog sausage can carry the bacterium Listeria monocytogenes. To avoid eating sausages that are not refrigerated, they need to be cooked for five minutes.

How to treat food poisoning


In most cases, the poisonings are mild and symptoms disappear within two to three days, when contaminated food is completely eliminated.

"However, food poisoning can be aggravated, even leading to the death of the affected person, although these extreme and very rare cases are caused by Clostridium botulinum poisoning, which causes botulism, for example".

In general, the following steps can relieve symptoms of food poisoning and prevent dehydration in adults:

  • Drink plenty of fluids such as fruit juices, caffeine-free drinks, and broths to replace fluids and electrolytes.
  • Drink small sips of clear liquids or crushed ice if there is still a problem with vomiting.
  • Gradually reintroduce foods. We can start with soft, easily digestible foods such as rice, toast or bread, cereal, lean meat, applesauce and bananas and avoid fatty, sugary, dairy, caffeine and alcohol foods until full recovery.
  • Infants and children have special concerns. They are likely to become dehydrated more quickly from diarrhea and vomiting, so consult your pediatrician.
RELATED: Foods That Boost The Immune System and Help Your Defenses

What To Do in Case of Food Poisoning

This recipe was created in honor of the Russian dancer Anna Pavlova during her tour in New Zealand and Australia. Who is the creator of this deliciously refined dessert is controversial - but we don't care about that, as long as it tastes good. And it does, very much so!

Pavlova - Divine Dessert, deliciously crispy and fluffy at the same time


INGREDIENTS

MERINGUE

3 egg whites
1 cup sugar
1 teaspoon cornstarch
1 teaspoon white vinegar
1 teaspoon vanilla extract
1 pinch of salt

CHANTILLY CREAME

1 package whipped cream
2 tablespoons powdered sugar

FRUITS

2 cups of different fruits: Kiwis, raspberries, peaches, grapes, etc. and cut into portions

PREPARATION

STEP 1

Beat the egg whites until snowy and slowly add the sugar. Carefully fold in the cornstarch, the vinegar and the vanilla extract. To one third of the meringue spread on a baking sheet laid with baking paper with a diameter of about 20 cm. Using a pastry bag, sprinkle the other two thirds on the "bottom" to make a crown and bake at 100 degrees (or less) for 2 hours. He is done as soon as the outer shell is hard. Turn off the oven and leave it for a few minutes with the door halfway open. Then remove from the oven and let cool.

STEP 2

Beat the cream and add the sugar.

STEP 3

Put the meringue on the plate, top with cream and garnish with fruit.

Pavlova meringue-based dessert


If you already buy a finished "Chantilly Creame" and contain this vanilla, you do not need to add extra vanilla extract in the meringue itself!

Pavlova: Divine Dessert, deliciously crispy and fluffy at the same time

Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod


Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental


All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us


Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

Foods That Boost The Immune System and Help Your Defenses

Today I have some delicious chicken avocado burritos filled with juicy chicken, creamy avocado, melted cheese and a spicy salsa verde and sour cream! They are so easy to make, wrap everything up, grill and enjoy! Take care to cover the cheese on the top and bottom of the burrito so that it can melt sticky when grilling.

Chicken Avocado Burritos

Chicken avocado burritos


Preparation time: 15 minutes
Cooking time: 5 minutes
Total playing time: 20 minutes
Servings: 4

Chicken, Avocado Warps


Ingredients
  • 4 burrito wraps (cornflakes for gluten-free), heated
  • 500 g cooked chicken, sliced or shredded
  • 1 large ripe avocado, diced
  • 200 g shredded cheese
  • 100 g cup Salsa Verde
  • 150 g sour cream or Greek yogurt
  • 100 g rocket

Chicken, Avocado Warps


The wraps must be briefly heated in the microwave or oven and can then be filled immediately.

Put all ingredients in the middle of the burrito wraps. Fold in two opposite sides of the wraps, then roll up from another side so that the wraps are closed from all sides.

Grill the burritos on the grill or in the grill pan for 5 minutes. Enjoy!

Chicken Avocado Burritos - They are so easy to make, wrap everything up, grill and enjoy!

RELATED: Red Pepper and Spring Onion Hummus Recipe

Chicken Avocado Burritos

Vitamin C has been shown to increase iron absorption. One study showed that taking 100 mg of vitamin C with a meal increased iron absorption by 67%.

There are both foods that increase the absorption of iron and foods that inhibit its assimilation. Did you know that only a small amount of iron in the diet is actually assimilated? If you have iron deficiency and you are looking to increase its absorption, you are in the right place.

In addition, we remind you that sufficient consumption and proper use of this mineral by our body is essential for a healthy and active life.

4 Tips to Increase Iron Absorption from Foods


What is iron and how much to consume?


Iron is a mineral that intervenes in the formation of hemoglobin, the proteins of muscles and bones and the transport of oxygen to tissues. A lack of iron can cause iron deficiency anaemia, the symptoms of which are: tiredness, palpitations, lack of concentration and paleness of the skin.

Cracks in the lips, headaches, dizziness and weakness in the hair and nails also sometimes appear. The amount of iron that a person should consume will depend on the sex and the physiological stage in which he is.

Generally speaking, women in the fertile stage should consume about 18 mg of iron a day, as well as pregnant women and nursing mothers.

For women over 50 and adult men, the recommendations drop to 10 mg of iron per day.

Types of iron in foods: heme and non-heme iron


Minerals are found naturally in foods that have not been handled. Iron is more easily absorbed from food of animal origin in its form associated with the heme group, in meat and fish where its absorption is 15-25%.

On the other hand, its non-heme form, which is the form coming from vegetable foods such as vegetables, seeds and nuts, is absorbed at a rate of 4-8%. The only non-heme iron food that has an absorption rate of 50% is breast milk.

How to increase iron absorption from foods


Good iron absorption will depend on diet. In this way, some foods improve the body's ability to absorb iron. Among them the following:

1. Foods rich in vitamin C

Foods rich in vitamin C


Vitamin C is good for anemia. When consumed together with foods rich in non-hemo iron, it causes the absorption of iron to increase greatly, between two and three times more.

This is because the action of citric acid reduces iron from its ferric form to its ferrous form which is much easier to absorb. Therefore, by improving iron absorption, we can say that vitamin C is useful in preventing iron deficiency anemia.

Vitamin C has been shown to increase iron absorption. One study showed that taking 100 mg of vitamin C with a meal increased iron absorption by 67%. We found them in:

  • Foods such as citrus
  • Green leafy vegetables
  • Peppers
  • Melons
  • Strawberries


2. Foods with vitamin A and beta-carotene


Vitamin A plays a key role in maintaining healthy vision, bone growth and the immune system. Beta-carotene is a pigment found in plants and fruits that can be transformed into vitamin A by the body. Good sources of beta-carotene are:

  • Carrots.
  • Sweet potatoes.
  • Spinach and kale.
  • Pumpkin.
  • Red peppers.
  • Melon.
  • Apricots, oranges and peaches.

A study of 100 people fed cereals found that the presence of vitamin A increased iron absorption by up to 200% with rice, 80% with wheat, and 140% with corn. However, the addition of beta-carotene increased it by more than 300% when ingesting rice and by 180% in the case of wheat and maize.

3. Meat, fish and poultry


Meat, fish and poultry not only provide iron, but can also stimulate the absorption of non-heme iron. Science indicates that the addition of meat, chicken or fish to a cereal-based meal absorbed 2 to 3 times as much non-heme iron.

On these facts, science estimated that 1 gram of meat, fish or poultry provides a potentiating effect similar to that of 1 mg of vitamin C.

4. Group B Vitamins


B vitamins are also a good way to get the body to absorb more iron. Along with them, folic acid is a great ally, which is why it is highly recommended during pregnancy.

These substances can be found in foods such as whole grains and many varieties of fruits and vegetables. It is a nutrient that should not be missing in our diet, and not only because it is a good iron fixer, but to help us maintain tissues in perfect condition.

Finally, for a correct absorption of iron we must know how to combine them with foods that enhance their effects through a balanced and varied diet.

4 Tips to Increase Iron Absorption from Foods

While this recipe is probably fairly similar to what you may do on a traditional burger. Because ground turkey often contains less fat than ground beef you want to make sure not to overcook the burger as it is easier to dry out than beef. You will however want to make sure to that the inside is cooked through because it is poultry after all and you want to eat a safe burger. I believe 160 degrees is the temperature but I do not check with a thermometer, after a while you can just tell when they are done. I hope you enjoy it. Keep your eye out for other unique and interesting burger ideas to try.

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic


Ingredients

  • 1 pound of ground turkey
  • 4 whole-grain buns
  • 4 tablespoons of seasoned breadcrumbs
  • tablespoons of onion (diced)
  • 2 tablespoons of parsley (chopped)
  • 4 slices of tomato
  • 4 slices of red onion
  • 2 lettuce leaves (halved)
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of your favorite hot sauce
  • 4 tablespoons of ketchup
  • Salt & pepper (to taste)

Instructions

To begin on your grilled turkey burger recipe, use a large bowl to mix together the ground turkey, seasoned bread crumbs, parsley, chopped onion, hot sauce and Worcestershire sauce. My wife prefers fresh bread crumbs although I like them dry. Mix well and divide the mixture into four equal portions. Form these portions into patties.

Use a charcoal grill to prepare a hot fire. Alternatively, you can use a gas grill which is how I often do it. If you have a George Foreman grill - even better.

Lightly coat your cooking surface with Pam or a similar spray, away from your heat source. Place your cooking rack about five inches away from the heat.

Next, grill your burgers until they are browned well on both sides. I normally do mine for about seven minutes on each side to ensure that they are heated through.

You may then serve your turkey burgers on buns topped with one slice of tomato, onion, half a lettuce leaf, along with a dollop of ketchup. If you feel that you require more enhancements, you may add a 1/2 cup of finely chopped red bell pepper like my wife does.

Cooking time (duration): 30 Minutes

Number of servings (yield): 4 Burgers
Turkey Burger Recipe - A Healthier Way To Enjoy An American Classic


Article Source: https://EzineArticles.com/5741679

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic

Food additives are substances added during the processing or making of a certain food in order to preserve flavors and freshness and enhance taste and appearance.

Although some of them have been used for centuries, the use of certain food additives is becoming really widespread and some of them are extremely dangerous for your health, I would say toxic even.

The Dangerous 10 - Top 10 Worst Food Additives


I'm not talking about the once-in-a-while consumption of a certain processed food containing additives, which can't harm anyone. I am talking about daily use. Statistics show that the average American spends about 90% of his/her budget on this kind of food; which means that if you open an American fridge or look up on the shelves you'll find tons of canned, dehydrated, artificial or processed stuff, which is extremely unhealthy, and its persistent consumption can cause health problems.

Typically these food ingredients are very difficult to identify, both for the variety of names and codes they're labelled with and the very minuscule fonts used to lists them on the ingredient list.

Here is the list of the top 10 toxic ingredients.


Go get your detective glass and start reading labels!

1) HFCS - High Fructose Corn Syrup


High Fructose Corn Syrup (HFCS) is a highly-refined artificial sweetener made from corn starch and found in almost all processed food such as: bread and baked goods, salad dressing, candies, yogurt, soda etc. And according to some studies has become the number one source of calories in the US.

Indeed, its easy handling and cheap cost made it the number one granulated sugar replacement: The amount of refined sugar we consume has declined over the past 40 years, while we're consuming almost 20 times as much HFCS.

HFCS is linked with weight gaining, it increases your LDL ("bad" cholesterol) levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Also, recent researches published by the American Association for Cancer Research found that the fructose in HFCS promotes cancer growth, specifically pancreatic cancer.

2) Sodium Nitrate & Sodium Nitrite (NaNO3- NaNO2)


Both of them are chemical compound used as a food additive to preserve and give to cured meats, smoked fish and poultry a nice red pinkish color. Although their purpose seems harmless, these ingredients are highly carcinogen and their consume is linked with gastrointestinal cancer and heart diseases.

In fact, under certain conditions, they can form nitrosamines compounds, molecules that cause cancer in animals and humans.

Also, in massive doses, nitrite - and nitrate, which under some conditions changes to nitrite - can lead to a condition called methemoglobinemia. In our body, nitrites, indeed, have the ability to change the structure of the hemoglobin into methemoglobin: the binding of oxygen to whom results in an increased affinity for oxygen in the remaining heme sites. This leads to an overall reduced ability of the red blood cell to release oxygen to tissue and it may occur in tissue hypoxia.

Can't give up on eating salami, bacon or ham? Choose the uncured ones.

Sodium Nitrate is listed under its INS number 251 or E number E251, Sodium Nitrite has the E number E250.

3) MSG - Monosodium Glutammate


Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. While the Glutamic acid is naturally present in our bodies, and in many foods, such as tomatoes and cheese, the ones exploited by the processed-foods industry is chemically produced through hydrolysis of vegetable proteins with hydrochloric acid to disrupt peptide bonds or by the fermentation of starch, sugar beets, sugar cane or molasses.

The substance produced has the ability to excite our taste buds and make everything taste delicious, which wouldn't be a big deal if it hasn't been shown that high levels of MSG can seriously screw with brain chemistry causing damage to areas of the brain unprotected by the blood-brain barrier.

4) Artificial Colors


Food dyes are one of the most common ingredients in processed food used with the purpose to make your meals or drinks more desirable and appealing.

Nothing against that if they wouldn't have been linked to some serious health problems.

Blue #1 and Blue #2 (E133)

Banned in Norway, Finland, and France. May cause chromosomal damage.

Found in candy, cereal, soft drinks, sports drinks and pet foods.

Red dye #3 (also Red #40 - a more current dye) (E124)

Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission.

Found in fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!

Yellow #6 (E110) and Yellow Tartrazine (E102)

Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.

Found in American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more! (source Food Matters website)

The slogan "Eat the Rainbow" is still cool but go natural, please!

5) BHA & BHT


BHA (butylated hydroxyanisole), also listed with the label of E320, and BHT (butylated hydroxytoluene) are two organic compound widely used by the food industry as preservatives due to their antioxidants proprieties as they can prevent rancidification of food containing fats.

Although declared safe from FDA, The U.S. National Institutes of Health reported that they may form cancer - cause reactive compounds in our body potentially leading to cancer.

Also, they can disturb your hormone and neurological system.

BHA is in tons of food: pick up a bag of chips, a box of cereal, a package of frozen sausages or simply eat a gum, and you have a high probability to find BHA and or BHT (or even worse, both of them) in the ingredients list.

6) Artificial Sweeteners


Artificial Sweeteners are sugar substitute used to give some sweet taste to drinks of food without all the calories of sucrose.

Aspartame, known also as NutraSweet, Equal and codified ad E951, is the most famous one. It is 200 times sweeter than sugar, but its effect on the human body is not as sweet as it tastes: is a neurotoxin and carcinogen.

Some studies claim that is the most dangerous substance on the market, with a wide range of health effects ranging from mild problem such as memory issues, headache and dizziness, to more serious ones, such as multiple sclerosis, diabetes, Parkinson's, Alzheimer's, fibromyalgia, and emotional disorders.

Avoid Acetisulfame K, Saccharin (Sweet'N Low, SugarTwin), and Sucralose (Splenda) too.

7) Sulfur Dioxide


Sulfur Dioxide is a chemical compound with antimicrobial and antioxidants proprieties, used as a preservative for dried fruits such as dried apricot, raisins and prunes and added to fruit juices, cereal bars, breakfast cereal to prevent discoloration, ripening, and rotting.

Checking food labels for it, and for sulfites in general, with numbers in the range E220-228, is helpful; however, companies are required to list it only if there are more than 10 parts per million (ppm) in the finished product.

Whilst harmless to healthy persons when used in recommended concentrations, it can induce asthma and respiratory problem when ingested by sensitive subjects, even in high dilution.

It also destroys vitamins B1 and E.

8) Trans Fats


"Trans fats, or trans-unsaturated fatty acids, trans fatty acids, are a type of unsaturated fat that occur in small amounts in nature, but became widely produced industrially from vegetable fats for use in margarine, snack food, packaged baked goods and frying fast food starting in the 1950s. Trans fat has been shown to consistently be associated, in an intake-dependent way, with increased risk of coronary artery disease, a leading cause of death in Western nations."

As matter of facts, Trans fats have the power to increase LDL (bad cholesterol) levels, while decreasing the amount of HDL (the good one) in our bodies. Trans fat is abundant in fast food restaurants. Here is a list of health issues linked to a high consume of trans fats: Alzheimer's disease, coronary artery disease, cancer, diabetes, obesity, liver dysfunctions, infertility, depression, deficit in memory.

Keep them in mind while you're enjoying your fries!

9) Sodium Benzoate


Sodium Benzoate is the sodium salt of benzoic acid and it's famous for the anti-fungal proprieties.

Pick up a soda can and you'll surely find it as an ingredient (E211). Indeed, it is heavily used by the soft drink industry, and not only in that. This chemical compound it is primarily added to acidic foods such as prickles, sauces, vinegars in order to enhance their flavor.

When mixed with ascorbic acid (well known as Vitamin C), Sodium Benzoate create an unfortunate side effect: it forms benzene known as a potent carcinogen, which contribute to the formation of many different types of cancer.

10) Potassium Bromate


Last but not least, Potassium Bromate, used in the Unites States, as a flours additive to improve elasticity and strength of the dough and allow it to rise higher.

In 1999, the International Agency on Research for Cancer declared that potassium bromate was a possible human carcinogen. Since that, it has been banned in a number of country including Europe and Canada, but not in the United Stated, where studies have found it in more that 86 baked goods found on supermarket shells.

Check out your bread, rolls, French toast or pastry dough before buying. Please!


Article Source: https://EzineArticles.com/9805875

The Dangerous 10 - Top 10 Worst Food Additives

When I was in my early 20's I was diagnosed with Graves Disease or Hyperthyroidism. This diagnoses took three different doctors to figure out why my energy was so low and why I was gaining weight even though I ate like a bird. I was so uncomfortable with myself and probably wasn't thinking very well either. Thankfully, while getting a pap smear a nurse recognized my problem and sent me to an Internal Medical Doctor. I was given three options to get healthy.

Amazing Healing Properties of Chia Seeds



  • Cut out my enlarged thyroid
  • Have radiation treatments
  • Take a little white pill with a long name


I chose the little white pill and managed to get well through sheer will. However, Two years passed before I totally felt myself again and was told because of the type of condition I had, there was a 50/50 chance I would relive this disease. Then and there, I started learning about a more natural way to stay healthy.

I believe stress was a major player on why I contracted this disease in the first place. I was in an abusive marriage and working for a very toxic company. But, I did heal or so I thought. Throughout the years, I have had lots of PMS. Nothing too severe but I never did have regular menstrual cycles and I believe it had to do with the condition of my thyroid. I started a regime of vitamins, bodywork, (massage, Jin Shin Jyutsu- form of acupressure) soaking in hot springs, etc. All this helped tremendously.

However, about 3 years ago, my upper lip started swelling and I wasn't even injecting Botox! My poor lip did not feel good at all. Fortunately, I found Chia Seeds through Mike Adam's newsletter on natural news and ordered a package. Within a few weeks, my top lip normalized and I was able to apply lipstick again without my lip burning. But, other benefits emerged from taking this tiny seed that I never would have imagined. My complexion cleared, my energy levels stabilized and my appetite leveled off.

Below, I describe even more benefits of this forgotten food. Perhaps, it can help you also on your path to wellness.

Chia seeds contain more than 60% Omega-3 fatty acids and have the highest percentage of Omega-3 of any commercially available source, according to Dr. Wayne Coats, perhaps the world's foremost educator on Chia seeds.

Remember Chia pets? This is the same material, only you won't be growing a plant. I only ask you to soak the seeds in water and watch them swell. The seeds are tasteless and odorless and therefore won't go rancid, are easy to store, easy to use, and are not contaminated with pesticides, chemicals or heavy metals. Add one tablespoon chia into an eight-ounce glass of water or juice, let sit about five minutes, stir, and drink. Chia turns into a gel, which can be added to jams, jellies, peanut butter, milkshakes, nut spreads, smoothies, hot or cold cereals, yogurt, mustard, catsup, tartar sauce, barbecue sauces or anything else you can think of.

This is an ancient food source recently rediscovered that was known for its endurance. "Chia" is the Mayan word for strength. Chia seeds had been a staple for the American Native people for centuries (long before the Chia Pet hit the market). The Aztecs considered it to be extremely valuable for healing - from cleaning the eyes to helping heal wounds, topically, to relieving joint pain and so on. Aztec warriors would eat chia during hunting trips, and the Indians of the Southwest would eat only chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.

These tiny black seeds contain large amounts of B vitamins and calcium. In roughly two ounces of chia (100 grams), there are 600 milligrams of calcium, contrasted with 120 milligrams of calcium in the same amount of milk. That's five times as much calcium than milk!

Chia also contains boron which aids in the metabolism of calcium, magnesium, manganese, and phosphorus for bones and muscle growth. Since our nation's soil is so boron depleted, we simply are not getting enough of this mineral in our daily diets. Boron also can increase the levels of natural estrogen.

Chia seeds gel-forming property is a dieter's dream because the seeds slows digestion and sustains balanced blood sugar levels, which can be helpful in preventing or controlling Diabetes. Water-soaked chia seeds are easily digested which results in rapid transport of chia nutrients to the tissues for use by the cells.

For the dieter, this means feeling full with no more peaks and valleys in blood sugar levels. Because the Chia seed produces a thick mucilage in water, it absorbs up to 30 times its weight in water. This means that once its in the body, debris from the intestinal walls flakes off to be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent fiber source and most people notice a different in less than a week.

More Reasons to Eat Chia


More Reasons to Eat Chia


  • 2 times the protein of any other seed or grain
  • 2 times the amount of potassium as bananas
  • 3 times the reported antioxidant strength of blueberries
  • 3 times more iron than spinach


One woman reportedly manages her Acid Reflux with chia because of the highly absorbent properties. She swallows a Tsp of dry seeds with just a little water. Then drinks a glass of water a few minutes later, so the seeds can do their job of absorbing the acid in her stomach. It is necessary to drink enough water after taking the chia because if there isn't enough liquid in your stomach, the seed will draw from the tissues instead. By allowing the seeds to first absorb the acid and drinking more water, this woman is able to very simply, effectively and cheaply handle her condition.

I've been incorporating at least two tablespoons of chia seed into my diet everyday. The gray in my hair has diminished and the original color is resurfacing, I no longer have numbness in my fingers when I wake up in the middle of the night, my fingernails are noticeably harder and aren't chipping or breaking any longer, the swelling of my top lip is no longer an issue and I am not experiencing any hot flash symptoms. Need I say more?

Other medical conditions Chia Seeds may relieve:


  • Celiac disease
  • Depression
  • Headaches - Are you tired of those constant migraines?
  • Heart Attacks
  • IBS
  • Lowers cholesterol - no cholesterol
  • Lyme Disease
  • High blood pressure
  • Panic Attacks


Chia is a valuable nutrient for your pets too! This tiny black seed isn't just for people; dogs, cats and even horses will benefit by the elements found in this seed. I can attest to that. My 11 year tabby cat has had an intestinal problem since she was young, but since I have been adding 1/4 teaspoon mixed into her food, she no longer vomits after every meal. Which is nice to not have to clean up.

Isn't it time to introduce Chia seeds into your diet for a healthier you? Your local health food store may carry Chia Seeds however, I found them less expensive online.

And one more note about Chia Pets. Even though Chia seeds are too sticky for conventional sprouting jars, they do sprout very easily when spread out on earthenware. The Mexicans have long made earthenware in the shapes of Chia Pets, and yes, you can eat the sprouts that grow on the Chia Pet. They taste like watercress (but better), and are full of vitamins and minerals, just like the seeds.

Amazing Healing Properties of Chia Seeds

Article Source: http://EzineArticles.com/5672937

Amazing Healing Properties of Chia Seeds

Although there was a suspicion that a high consumption of fruits and vegetables would be beneficial for cardiovascular health, it has been a study published in the prestigious European Heart Journal, which has been able to demonstrate this sufficiently. However, despite the forcefulness of their results, reasonable doubts about the nutritional properties of these foods with regard to their cardioprotective effect have not been dispelled.

Fruits and Vegetables Protect the Heart


The objective of the European Prospective Study on Nutrition, Cancer and Cardiovascular Disease (EPIC) was to verify a possible relationship between fruit and vegetable consumption and the incidence of ischemic cardiovascular disease and stroke.

For 8.4 years, 313,074 people of both sexes were monitored and observed in several European countries, including Spain. Participants were invited to consume at least eight daily servings of fruit and vegetables of 80 grams each. At the end of the study, it was found that the subjects, without a history of stroke or cardiovascular ischemic disease, had managed to reduce by 22% the risk of suffering a clinical episode affecting the coronary arteries (angina or infarction) or the cerebral arteries (ischemic or hemorrhagic stroke) in relation to another group of subjects with similar clinical characteristics in which the consumption of fruit and vegetables was significantly lower (less than three portions per day). It was concluded that for each piece of fruit and vegetable consumed per day, weighing 80 grams, a cumulative risk reduction of 4% was achieved.

How fruits and vegetables reduce cardiac and cerebrovascular events

The facts show that a high intake of fruits and vegetables does not reduce total cholesterol levels, nor does it lower LDL (bad cholesterol) or raise HDL (good cholesterol) levels, nor does it have any direct action on triglycerides. Consequently, it is not through a reduction in cholesterol that a diet rich in fruits and vegetables lowers rates of cardiovascular or cerebrovascular clinical episodes. This lack of causal link has led researchers to speculate on other factors that are enhanced by this type of food. Thus, a diet rich in fruits and vegetables increases potassium and magnesium concentrations, which protect against heart rhythm disorders, while reducing the intake of sodium whose association with high blood pressure is well established. In addition, the high concentration of antioxidants may play a protective role against ischemic vascular disease. On the other hand, the rich fibre content provided by this type of food favours intestinal transit and therefore reduces the chances of developing inflammatory phenomena, while competing with intestinal fat absorption. If this type of food is supplemented with nuts, rich in omega-3 and 6 acids, the protective factor of the vegetable diet is enhanced.

In short, although it is not clear what the mechanisms of action derived from the Mediterranean diet (rich in fruits and vegetables) are, the consequences are not only well known, but there is growing clinical and epidemiological evidence that these healthy eating habits provide undeniable protection against cardiovascular disease.


Indispensable food in the daily diet

Other good health campaigns recommend eating at least five pieces of fruit a day, as well as a vegetable or salad plate and about 40-50 grams of nuts (walnuts, hazelnuts or peanuts).

Let's accept as excellent these advices that, in addition, are easy to carry out in a country like Spain where the vegetable garden is so rich in this kind of products. However, it would be necessary to obtain financial aid from the health authorities in order to reduce prices and make fruit and vegetables into basic necessities so that they would be within the reach of the entire population. Similarly, it is highly desirable that vending machines for snacks, in which industrial bakery predominates, were replaced or supplemented with fresh fruit, and this is also mandatory in those dispensers near schools or children's areas.


Reference

Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study

Fruits and Vegetables Protect the Heart