Eating Healthy in 2016

Getting to Know Some of the Best Calcium-Rich Food

April 20, 2018April 20, 2018 GEAdmin

Calcium is the most abundant mineral in your body and makes up approximately 2 percent of your total body weight. It is a mineral needed by the body which plays an important role in keeping our bones and teeth healthy. It also performs other numerous functions such as blood clotting, the transmission of nerve impulses, and the regulation of the heart’s rhythm. And because your body needs calcium to build and maintain strong bones, it uses 99 percent of its calcium to keep your bones and teeth strong, thereby supporting skeletal structure and function. The remaining 1 percent is found in the blood and other tissues and used by the cells to activate certain enzymes, transport ions across the cellular membrane, and send and receive neurotransmitters during communication with other cells. Calcium can also affect how your body absorbs and uses other nutrients such as iron, zinc, and magnesium.

Your body needs vitamin D to absorb calcium. You can get vitamin D from egg yolks, fortified foods, and sun exposure. Some studies also suggest that calcium, along with vitamin D, may protect you against cancer, diabetes, and high blood pressure. But there is no conclusive evidence yet to support such claim.

Generally, how much calcium you need depends on your age and sex. But the recommended daily intake (RDI) of calcium for most adults is 1,000 milligrams. And because your body does not produce calcium, you must get it through other sources. Calcium can be found in a variety of foods. Here are some of the best calcium-rich food:

Dairy Products

The main foods rich in calcium are dairy products like milk, cheese, and yogurt.

Milk

Milk is one of the best calcium-rich food. Packed with all kind of essential nutrients, milk is one of the most nutrient-rich products available. It is also a good source of lactose, protein, and vitamins A and D.

Cheese

Cheese is a dairy product derived from milk that is produced in a wide range of flavors, textures, and forms by coagulation of the milk protein casein. It is a delicious and nutritious food which contains a number of nutrients like calcium, protein, phosphorus, zinc, vitamin A, and vitamin B12. Cheese can be added to other dishes or can be eaten by itself.

Yogurt

Yogurt is produced by bacterial fermentation of milk. It does not only contain healthy amounts of ”good” bacteria for the digestive tract, it is also very nutritious and is an excellent source of calcium, protein, and potassium. In addition, it also provides numerous vitamins and minerals and is relatively low in calories.

Many non-dairy sources also contain sufficient amount of calcium. These are the following:

Sardines and Canned Salmon

Sardines and canned salmon are rich sources of calcium and vitamins E, B-12 and D. They are loaded with calcium because of their edible bones. In fact, they deliver more calcium per serving than virtually any other food. They also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin.

Green Leafy Vegetables

Many plant-based foods are rich in calcium. Among them are green leafy vegetables such as broccoli, spinach, collards, kale, lettuces, and turnip greens. These green leafy vegetables are well-known for their high calcium content. Their calcium content is almost similar to the calcium found in milk and dairy products.

Calcium-fortified Foods and Beverages

Calcium-fortified foods and beverages, such as cereals, soy foods, fruit juices, and milk substitutes are also some of the best calcium-rich food. To “fortify” a product means to add a missing nutrient or supplement a nutrient present in an insignificant amount. A “calcium-fortified” food must have at least 10 percent of the daily value of calcium added. These foods are more likely considered supplements than natural sources of calcium. Although natural sources of calcium are preferred, calcium-fortified foods are also good options for people who do not like or cannot tolerate dairy products.

Calcium

10 Foods That Are Rich in Protein

October 30, 2017 GEAdmin

The term “protein” has been thrown around in diet fads everywhere. Some people encouraged eating such foods but others discouraged it. There are also supplements that advertised high concentration of proteins and some claim certain foods to high volumes of proteins in one bite. It is a term that is used so inappropriately that people don’t really understand what it is for anymore. Some are afraid of it while others swear by it. But is protein important for our body? Is it really needed? Where do we get protein? What are its benefits? Is it just a term for the diet fad community or is it for everyone in every age?

Proteins are large molecules that mainly consists of smaller substances called amino acids. Amino acids are needed by tissues of our body so that it can fix broken tissues and build up more tissues for the muscles to be strong. This is needed by your organs such as the liver, stomach, heart, and brain. Proteins are also used as a building block to create hemoglobin which is used to make the blood red. It also keeps the red blood cells healthy, alive and growing. Furthermore, proteins are needed by the immune system. It helps the antibodies grow and bind specific foreign particles such as bacteria and viruses. This is the reason why when you are sick you are asked to eat more. This helps the body fight infection to keep the cells strong enough to fight the virus illnesses in your body.

Without protein, your cells and antibodies will not be strong enough to fight infection. Proteins are also messengers. They are building blocks for hormones, coordinate biological processes between different cells, tissues and organs. Thus, this proves that proteins are important building blocks of the human body. The body needs a lot of it to fight infection, to grow muscles and to grow cells.

Here are some of the foods that are rich in protein:

Tuna – Fish and other seafood are protein-rich food, but tuna is the best source of all. These do not only have protein but also omega-3. One hundred fifty-four grams contains 39 grams of proteins.
Milk – This delicious and refreshing drink gives the very nutrients that you need such as calcium, phosphorus and vitamin B2. The human race has been drinking it since the beginning of time. One cup of whole milk contains 8 grams of protein
Almonds – Nuts are especially nutritious but one of the most nutritious and recommended is almonds. This is not just a nutritious food, it is also a treat. Covered chocolate almonds are really great treats.
Pistachios – This nut that is often used as a flavoring of ice cream is just as nutritious as almonds. It has 13% of calories.
Cashews – These are also used part of a scrumptious dessert but this is also full of proteins and healthy oils.
Eggs – Depending on who you talked to, eggs are the best source of the main building blocks of the body. They are also great sources of vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients.
Chicken – This meat is really everywhere and you can cook it in any way possible. From fried to soup this is really the superfood of the protein group. One of the best parts and sources of protein is the chicken breast. One roasted chicken breast is 80 % of calories.
Oats – Dubbed as the healthiest grains on the planet, loaded with magnesium, fiber, and manganese. This healthy breakfast staple is really one of the best sources of protein.
Broccoli – Another protein-rich food is the broccoli. It is also loaded with vitamin C, fiber, and potassium. It has 3 grams of protein for every one cup of chopped broccoli.
Lean beef – It is loaded with iron and vitamin B12 which is essential for cell growth. Every 3-ounce of cooked beef with 10% fat contains 22 grams of protein.

Protein is a nutrient that is needed for the body and not just a fad word. It is a misunderstood word that is now being reintroduced as an important nutrient. This is one of the main building blocks of the human body so always have some in your arsenal of super food.

Protein

The Benefits Of Eating Immune Boosting Fortified Porridge

November 21, 2016January 20, 2017 GEAdmin

What did you eat for breakfast this morning? If you answer wasn’t “immune boosting fortified porridge,” you might want to think about changing up your breakfast routine. The food you start your day off with can have a significant impact on your health. You should be eating something that’s healthy and beneficial.

This is especially important when considering the staff food you provide in your business, to make sure your workers are health and productive.

You’ll Get Your Day Off To The Right Start

When you eat a porridge that has been fortified, you will be taking in all kinds of vitamins in nutrients. Eating something like this will allow you to get your day off to the best possible start.

When your body has all of the nutrients it needs to function, many tasks will be easier for you than they normally are. You’ll have more energy, and it will be easier for you to maintain your concentration.

You’ll Feel Full For Longer

Do you feel ravenous by the time that lunch rolls around? If you do, you should know that you aren’t the only one. A lot of people eat a small breakfast, which causes many people to overeat at lunch time.

If you eat a fortified porridge for breakfast, you will feel full for a lot longer. A porridge like this is going to be rich in fiber, which means that it will take a while to digest.

You shouldn’t have to worry about hunger pangs in the morning. Instead, you should choose a breakfast that will help you to get through the day.

It Can Keep You Healthy

A lot of people catch colds and illnesses when the weather turns. When people spend more time inside, it is only natural that they would be exposed to more germs than normal.

If you want to avoid these bugs, you’re going to make sure that your immune system is thriving. If you decide to eat an immune boosting porridge, fighting off illnesses won’t be an issue for you.

Even the common cold can cause a host of problems. There is no reason for you to deal with these sorts of problems. Eat a porridge that will give your body exactly what it needs.

Porridge Can Taste Great

Obviously, no one wants to eat a food that they don’t like the taste of. Thankfully, porridge can be absolutely delicious, even when that porridge is fortified with vitamins and minerals.

There are plenty of different ways that you can flavor a porridge. You can add a lot of flavor with cinnamon, or you can even mix in a small amount of fruit.

You should be able to look forward to your breakfast in the morning. If you have a nice hot bowl of porridge to look forward to, you will be eager to sit down to breakfast.

The benefits of eating immune boosting fortified porridge are very clear. If you aren’t eating a balanced breakfast right now, it is time for you to make some changes in your life. Choose a breakfast that will provide your body with exactly what it needs.

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Are Carbs Good? What You Need To Know

November 21, 2016January 20, 2017 GEAdmin

The foods we eat play a vital role in our health and body fitness. Basic nutrition science recommends having a well-balanced meal to provide body cells with all the required nutrients for a healthy body. A balanced diet should, therefore, contain proteins, carbohydrates, vitamins, minerals, and essential oils. All these nutrients play a big role in the body hence shouldn’t be replaced by any other. Many people today however have a misconception that carbohydrates make them fat. While eating the wrong carbs (in excess) can induce weight gain, carbohydrates provide calories which help drive all body processes and mechanisms, hence vital.

Some of the reasons that have contributed to people believing that carbs are bad, include the availability of processed foods on the market today. Fast food joints and factory manufactured foods contain high amounts of processed carbs that are easy to digest. According to research, more than 68% of processed carbs are absorbed and converted into body fats, which shouldn’t be the case. High-quality carbs (from organic foods, whole grains, cereals, etc.) are made up of long-chain monosaccharides that take long to be digested. In addition to this, these foods are high in dietary fiber, which also plays a critical role in controlling sugar levels in the bloodstream.

Carbohydrates from brown rice, cereals, corn, legumes, and even wheat are considered high quality for they promote many body processes. From the basic facts outlined above, it is clear that carbohydrates are necessarily required to fuel body processes and provide energy for various daily activities. Discussed below are some of the benefits of carbohydrates that you need to know about.

1. Weight Control

Although many people blame carbs for weight gain, high-quality carbohydrates do promote weight control, thus making it easier for one to keep track of his BMI. One fact that most people do not know is that carbohydrates are the primary sources of dietary fiber, a crucial constituent needed for digestive health and blood sugar regulation. Adding more unprocessed and organic foods in your diet plan can, therefore, promote weight loss in a number of ways. Dietary fiber, for instance, provides a full feeling while providing the required calories needed to keep your body going.

2. Heart Health

Whole grain foods such as fresh vegetables, fruits, oats, bran, whole wheat, broccoli, etc. are some of the best sources of high-quality carbohydrates and dietary fiber. Dietary fiber is essential for it prevents cholesterol buildup in arteries and veins. This therefore reduces heart-related risks such as stroke, high blood pressure, and heart attack. Simple carbohydrates from processed foods such as cookies, cakes, and deep fried foods should however be avoided to promote heart health.

3. Improved Digestion

Constipation, flatulence, and indigestion are some of the most common digestive problems today. Doctors and nutritionists say that these problems could be prevented if individuals started taking nutrition seriously, and focused on organic and fresh foods. All these conditions have one thing in common, lack of enough insoluble fiber in the foods the patients eat. Including foods high in dietary fiber and whole carbohydrates can therefore help prevent these conditions for good. Fiber promotes digestive health by boosting movement of foods down the digestive system.

carbohydrates, Carbs

5 High Sugar Foods You Should Try To Avoid

November 21, 2016December 10, 2016 GEAdmin

A lot of people consume more sugar than they need to. While there is nothing wrong with eating sugar in moderation, sugar can cause serious health issues when large amounts of regular consumed.

Because of this, you should try to limit your intake of these high sugar foods. The less of these foods you eat, the better off you will be.

1. Soda And Juices

A lot of people know that soda is something that they should be avoided. However, most people don’t know that fruit juices are also loaded with sugar.

Drinking diet soda won’t always solve sugar problems. Because artificial sweeteners mimic the taste of sugar, they can cause the body to react in the same way it would if ordinary sugar was consumed.

If you want to stay healthy, you should try to avoid drinking your calories. Drink water when you’re thirsty, and limit your intake of other beverages.

2. Processed Foods

Many people eat large amounts of processed food. Processed foods are an easy way to get some calories if you are feeling hungry.

However, these foods aren’t healthy in most cases. Many processed foods are high in sugar, even if the food in question is not sweet.

Sugar is a natural preservative, which means that you can find it in all kinds of foods. If you’re purchasing processed foods, you should always read the label and check for sugar content.

3. Fruits

Fruit is considered to be healthy, so most people don’t feel like they need to worry about its sugar content. However, if you are seriously trying to limit your intake of sugar, you aren’t going to want to eat a lot of fruit.

Fruit doesn’t contain processed sugar, but it is a natural source of sugar. If you eat small amounts of fruit, this shouldn’t be an issue, but if you eat a lot of fruit, you could wind up with problems.

4. Coffee Drinks

Do you like to enjoy a cup of coffee when you start out your day? If you like black coffee, this isn’t a problem, but a lot of people like coffee drinks that are pumped full of sugar.

Try to avoid blended coffee drinks. If you need a burst of caffeine, try a drink with limited additives instead.

5. Cereal

It has often been said that breakfast is the most important meal of the day. Unfortunately, a lot of people start their day off with a sugary cereal.

Check the sugar content of any cereal you are thinking about eating. A lot of cereals are loaded with sugar, which means that they can cause a blood sugar spike.

Choose a healthy cereal for your morning breakfast. It’ll make a big difference.

While you don’t have to avoid these foods completely, you should be careful about what you eat. Monitor your sugar intake so that you don’t have to deal with health issues in the future. If you eat less sugar, you will feel much better.

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Foods You Should Try To Avoid, High Sugar Foods, High Sugar Foods You Should Try To Avoid

Why Sugar’s Bad For You

November 21, 2016January 20, 2017 GEAdmin

One thing can be said about the American diet. It’s loaded with mounds and mounds of sugar. Foods you wouldn’t even expect to be a culprit have tons and tons of the stuff. Even the condiments we purchase are sweetened with sugar. So how do we avoid it? By only eating raw foods that have no added ingredients. Then there’s no way one of those added ingredients could be sugar. Before you cut the sugar out of your life, you might want to know why it’s so important to avoid.

Sugar Has No Essential Nutrients

Sugar only has energy. There are no nutrients in it to help your body function. Which is fine if you’re only eating a little sugar, or the sugar that naturally occurs in something that’s filled with nutrients. Like fruit. But Americans are eating a lot more sugar than anything else. Which is leading to vitamin deficiencies.

It’s Bad For Your Teeth

Your dentist loves sugar. It has been bringing him a lot of business over the years. Sugar helps to create dental problems by supplying bad bacteria with energy. This bad bacteria can in-turn create cavities. If the cavity is left unchecked, it can even create a more severe problem like a root canal.

It’s Responsible For Diabetes Type 2

As we consume more and more sugar, our body becomes less reactive to it. It’s used to the sugar in your blood stream. So your pancreas doesn’t create a bunch of insulin to balance it out. Insulin resistance is the cause of diabetes. If the sugar isn’t being devoured by insulin, it can stay in the blood stream and cause a whole world of problems. These problems are categorized as Type 2 Diabetes.

It Overloads The Liver

A little bit of fructose in the liver in healthy and normal. Our bodies get the stuff when we eat fruit. It is usually produced into energy when we need it. But for those of us who eat a bunch of sugary treats, we have a lot more fructose than our bodies need to produce energy. This fructose is taken to the liver where it is produced into fat. Having a lot of fat is hard on the heart. As our bodies need to pump blood through a lot of extra material. Plus, it can lead to having a fatty liver. Which can be responsible for liver failure.

It Can Cause Cancer

Insulin is a key ingredient when it comes to regulating cancer growth. Those who eat a high amount of sugar have insulin flooding from the pancreas until the pancreas just can’t make it anymore. Which leads to insulin resistance. Since insulin is key in regulating cancer growth, not having enough of it can make an individual more likely to suffer from cancer.

Stay Away From The Stuff

The best way to ward off these ill health effects is to stay away from excess levels of sugar. It’s okay to have a little now and then. But practicing a lot of moderation will be the key to keeping sugar related health concerns down.

High Sugar Foods, Sugar, Why Sugar's Bad For You

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