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SAAF GHIZA (Where you buy Health)
By: Qadeer Uddin
Tags: Health, Food, Amal Fellowship, Nutrition, Amal Academy

Natural Food is also known as Organic Food which is grown without pesticides, fertilizers and ionizing radiations. The demand for organic products is very low in Pakistan due to which farmers use fertilizers to grow crops in a short time, and dairy is rapidly done with growth hormones injections throughout the country which is highly affecting the health of its consumers.

In urban cities like Lahore, Peshawar, Karachi etc supply of natural and organic food is null therefore consumers are bound to consume the fertilized food which is hazardous to health.

In Pakistan, diabetic patients are increasing day by day and people don’t have enough time to consider this problem a major problem in other economical problems. A healthy lifestyle and a healthy diet can give them relaxation throughout their days and it can also control their health.

Obesity and Unhealthy Diet; People in my city(Peshawar) don’t focus on their health that much. They think that “Kamao oor Khao”. By “Khao” they mean, everything that is tasty, it is edible. Although it is edible, it affects their health slowly and a stage comes when the doctors tell them to use “Glucophage”. Glucophage is medicine to control blood sugar levels.

I think we have to start an enterprise “SAAF GHIZA” where we get organic food in bulk to get it cheaper from rural areas and serve that food in working cities with minimum cost to sell it cheaper to our customers so that they get healthy food. We can also arrange events and seminars on Social Media as well as in universities & offices and also work with other organizations to campaign our idea of health and food safety to develop people’s mindset in this regard. Once we develop their understanding, then we can sell them our health food products.

People are bound to unhealthy food because they are mostly busy in routines. Most of the retailers and office workers don’t even take brunch throughout the day. They must understand that for a better outcome at their workplace they have to serve their stomach a healthy fuel. So that their muscles and mind work efficiently and effectively.

For most of the workers, we can start a social media campaign to build our online presence and take orders. Once we take an order, we can engage our moms, sisters and all ladies who want to get financially stable. They will cook and we will have to deliver the orders. We will offer items for good health.

The ordering system will work in the following sequence

(Customer > Online Order > Cook > Delivery Guy > Customer)

Looking for your suggestions on this idea and I hope you will ask questions for further clarification. Thanks!
大餐後的淨食計畫
By: Fitness Factory_Taiwan
Tags: 健身, 健人營養新知, 增肌減脂, Nutrition, 健康

Learn more. Medium is an open platform where 170 million readers come to find insightful and dynamic thinking. Here, expert and undiscovered voices alike dive into the heart of any topic and bring new ideas to the surface. Learn more

Make Medium yours. Follow the writers, publications, and topics that matter to you, and you’ll see them on your homepage and in your inbox. Explore
What Food Processing Is Really Doing
By: Chelsea Robidoux
Tags: Health, Lifestyle, Food, Wellness, Nutrition

Lets take a deeper look at the three stages:

No one is perfect and we all like to have treats from time to time. My guilty pleasure is sweet potato fries and brownies!

1-Processing removes and/or breaks down fiber

Did you know that Fiber has been shown to feed our good gut bacteria, improve digestion, detoxifies the body, stabilizes blood sugar and decrease colon cancer (to name a few), but processing strips it away!

Think of it like this: half a cup of chickpeas has about 6 grams of fiber, through the process of making hummus, grinding down the bean and adding ingredients of salt and oil, it breaks down the natural nutrients and loses its fiber content.

Hummus is amazing I’ll admit. I eat it a few times a week… at least. But you can see how the chickpeas whole provide more bang for their buck

2-Processing concentrates calories

when you start to strip away fiber you are also removing its water content. What does that mean? It makes the item lighter in weight, therefor when you eat it, you will have to eat more of it to feel full and satiated.

If you eat one baked potato, that will leave you feeling a lot more satisfied than say eating half a bag of potato chips… which would equal to probably more than just one baked potato… And I don't know about you, but if I'm eating chips, I'm eating the whole bag! No sharing 😉

Look at it like this: If you eat potato chips, you are eating something that was once full of fiber and nutrients that has now been dehydrated, put through oil which now adds more calories with a lot less bulk. So if you’re like me, you will end up eating a lot more to feel full and satisfied… Who stops after one handful, am I right!

3-Processing adds unhealthy substances

Through the transformation of a whole food into something processed, it will no doubt be loaded with added oils, sugars, salt and chemicals. It increases its calorie count and not to mention your health risk, while taking away nutritional value.

Raw cashews have healthy fats among other benefits, but you wouldn’t want to consume too many of them. If you're cooking up a storm and making a vegan mac and cheese, that cheese sauce made with soaked cashews, may be a healthier option, but through processing and the additional not-so-healthy ingredients, you’re now eating an even greater fat and calorie content item.

A simple way to look at processing is through (1) Peanuts. Love them. And what do I love even more, (2) Peanut Butter. What’s better than peanut butter you ask? (3) Peanut Butter Cookies!

I'm a huge foodie and if I could eat all day everyday I would! Eat the rainbow and eat to fuel your body. Eat to feel good, because you have one body, and you're with it for life!
3 Nutrient-Packed Winter Plants
By: Vincenza Zurlo Ms
Tags: Health, Plant Based, Food, Wellness, Nutrition

These fruits and veggies are in season now!

Photo by Tembela Bohle from Pexels

With the winter solstice upon us, we have officially entered the colder months here in the Northern Hemisphere. It can seem more challenging to find fresh-tasting produce during this time, but there are actually quite a few options! Here, I break down three of my favorite winter produce picks and their nutritional benefits.

Photo by Pixabay from Pexels

Leeks

Leeks are a vegetable and a member of the amaryllis family. You’ll notice them by their white base and green top that has leaves that look like a fan.

They have a mellow onion-like flavor that can add complexity to the basic aromatic flavors of a meal. They can also take on a more starring role as the main component of recipes!

Nutritionally, leeks are a good source of vitamins like A and C. They are also a good source of fiber. Emerging research has shown that increased intake of vegetables like leeks may help to prevent certain cancers.

Leeks are also known to be a source of flavonoids. Flavanoids are nutritional powerhouses that provide anti-inflammatory and antioxidant benefits. They may also play a role in the functioning of the immune system.

Photo by Erlian Zakia from Pexels

Citrus Fruits

Though citrus fruits have sunny vibes, many of them are actually winter fruits! Oranges, mandarins, tangerines, and grapefruits are all in season in the winter months. These lively fruits taste great on their own, but can also be used to brighten up cooked vegetables and salads.

Citrus fruits are outstanding sources of vitamin C. They are also a source of calcium, vitamin B6 and potassium.

The vitamin C or ascorbic acid contained in citrus fruits actually helps in the absorption of iron from other food sources.

Try adding citrus juice to iron-containing plant-based foods like kale or beans to boost the amount of iron you get from them!

Photo by Eva Elijas from Pexels

Winter Squash

You can find different kinds of squash in season at all times of the year. The winter squash varieties include butternut, acorn, Hubbard, kabocha, buttercup, and spaghetti squash.

You’ll find them in a variety of more moody colors when compared to the summer varieties. While they are typically harvested before the first frost, these hearty squash last for months after harvesting.

Winter squash is an outstanding source of beta carotene. Beta carotene is eventually converted into vitamin A in the body which is an essential vitamin for eye health and immune function.

This group of eclectic squash is also an excellent source of fiber, vitamin C, vitamin B6, and magnesium.

Final Words

You can find any of the above at your local farmer’s market and grocery store displays. In addition to the nutrition benefits of these plants, you’ll also likely find that buying seasonal produce is less expensive.

Even though the days are shorter and the skies are grayer, there are still a variety of vibrant produce items in season!
How to Make the Most Delicious AND Healthiest Hot Cocoa
By: Brandon J Eudy
Tags: Chocolate, Cocoa, Milk, Healt, Nutrition

Hot cocoa is without a doubt, one of my favorite beverages. The rich, chocolatey liquid hits the spot every time. I’ve noticed that the best hot cocoa is usually found at small artisan chocolate shops. This cocoa just seems to taste…more chocolatey. It’s usually not painfully sweet either, which I appreciate.

If you have ever wanted to make professional-quality hot cocoa at home, then I have some good news. It is very doable and easier than you might think. All it takes is some good quality milk, a 100% cacao unsweetened chocolate bar, a bit of cocoa powder, a whisk, and a small pot (recipe at the end).

I don’t add sugar to this recipe because I think it’s already rich enough. If you are the kind of person who likes sweeter hot cocoa, then this recipe might not be for you (but feel free to adjust the sweetness to your liking).

This is a simple heat, mix, and pour recipe, but there are a few critical notes to consider before getting started.
Maximize your metabolism with Fruits this winter
Tags: Digihealth, Ecosystem, Healthcare, Nutrition, Fruits

Winter Nutrition performs a pivotal role to form the foundation of a robust health-centric lifestyle. Prevalence of high-quality, highly-safe, and efficient health-care is essential with dietary intake such as fruits amidst the COVID-19 pandemic crisis.

Engage in fruit intake this winter to get nutritional benefits. Develop your healthcare dynamics with the intake of vitamin-enriched and fiber-enriched fruits. Few winter healthcare challenges are the common cold, flu, dry skin, pneumonia, sore throat, inferior air quality, and asthma attacks. Do you want these healthcare challenges resolved? Here are fruits for your health rescue.

Let’s consider the below fruits for max winter nutrition and their benefits -

Papaya, acclaimed for its nutritional content, is available cost-efficiently. Also recognized for its medicinal value, papaya is renowned to develop your eyesight as being a Vitamin A-enriched fruit. Papaya Intake is beneficial for reducing arthritic and menstrual pains due to its anti-inflammatory properties.

Apple intake leads to weight loss, preventing the risks of cardiac and diabetes.

Iron-enriched pomegranates prevent the health risks of anemia, heart disease, cancer, and memory loss. Antioxidants-enriched fruits burn body fat leading to weight loss and increase metabolism(the process of food conversion to energy).

Citrus fruits like oranges, grapes, kiwis, mosambi (sweet limes), amla(gooseberry), and others eradicate cholesterol. The pectin content in the fibers of these fruits reduces the LDL cholesterol levels. The Flavonoids content of these fruits decreases the risk of heart stroke.

Dates are health-beneficial as eaten raw or incorporated in any chutneys. Intake of dates maximizes your energy levels. Being a carbohydrate-enriched diet, dates accentuate memory levels preventing dementia.

Maximize fruit intake enriched with folic acid, a form of vitamin B preventing the risk of kidney disease. Lemonade and orangeade prevent the risk of kidney stones.

Call-To-Action

Prefer the healthcare pathway to progressive health by daily intake of fruits as healthcare assets with consistency for max winter healthcare. Credible healthcare management is an art. Healthcare management with the intake of fruits is reliable leading to successful health outcomes.

Key Takeaways

Diet consumption trends in the pandemic are evolving. Therefore, intake of fruits for optimum healthcare in winter is beneficial. There is a shift observed from intake of non-essential diet to the consumption of essential healthcare-centric diet like fruit intake to safeguard health from the pandemic.
Looking Your Best With Healthy Nutrition
By: Ankit Smith
Tags: Health, Food, Healthy Living, Nutrition, Health Foods

Everybody desires to look their best, it is important for our self-esteem and self-image. The way you look and sense is dramatically affected by what you eat. It makes sense that what goes into your body affects the outward aspect of your body. To put in more bluntly, if you are feeding litter, you are continuing to look and feel litter.

If you desire to look slimmer and younger and have larger energy levels, you are required to preserve a healthy diet. A healthy diet has been revealed to give you more energy, to help with balancing hormones and enhancing your mood, decrease PMS, support fertility and pregnancy symptoms, keep a steady weight, reduce premature aging, and support the management of menopause symptoms.

Unfortunately, there is no miracle food or magic key to losing weight and looking great. Diets that focus on one food group or food item and declare to be the solution to healthy eating are a lie. Healthy eating demands selection from all the food groups, it is not a fast solution but a long term life decision with myriad benefits, and isn’t your body deserving that effort?

It is important for women to get sure they get enough calcium. Women are much more likely to increase osteoporosis than men are. Many people think dairy products are the biggest source of calcium but animal fat can really give to bone deterioration. Women should take care to safeguard against osteoporosis from an early age as it is tougher to consume calcium as you get older. Alternative sources of calcium are beans, broccoli, brussels sprouts, and kale. Women also require to avoid feeding too many animal-based proteins. Protein is extremely necessary for a healthy diet but animal protein can drive to a loss in bone density.

Everyone should consume more plant-based foods. We are not speaking about corn chips or potato crisps here, plant based foods should be leafy green vegetables, fruits, whole grains, beans, or legumes. These foods should be the focus of your diet but numerous women ignore this segment of the food pyramid. Try to consume fruit and vegetable at every meal and snack.

Women lose a lot of iron during menstruation. It is a primary mineral and it is necessary to make sure you are getting enough, particularly if you are a vegetarian. Iron sources are red meat, lentils, spinach, almonds, and legumes.

Fats are an important part of a women’s diet. Not all fats drive weight gain and some are vital factors in looking our best. The fats discovered in foods like avocados, peanuts, almonds, fish, olive oil, and olives help us to stay healthy. These fats are necessary for soft healthy skin, glossy hair, and strong nails. Good fats are also necessary during pregnancy. Healthy fats support the growth of a baby’s brain and nervous system.

Read More: 10 Best Healthy Foods We Are Not Eating
Practice Eating Mindfully
Tags: Mindful Eating, Self Care, Mindfulness, Nutrition, Meditation

Practice Eating Mindfully

Mindful eating is no different than brushing your teeth mindfully, except that you are focusing your attention on eating and how the food feels in your mouth. Mindful eating offers many self-care benefits.

It is a mindful practice and brings about relaxation. Mindful eating causes people to slow down and enjoy their food. A health benefit of that is that you will feel satiated quicker and avoid overeating. Mindful eating engages more of the digestive process by allowing digestion to start in the mouth where enzymes start to break down the food well before it hits the stomach.

Photo by Szabo Viktor on Unsplash

Choose a meal or snack time when you typically eat alone. Then, as you did with your teeth, close your eyes and pay attention and start to eat. Feel the food moving into and around in your mouth. Give yourself a chance to pay attention to how the food tastes and feels. Let your mouth explore your food in a way that you probably have never done before, mindfully. Also let your mouth do its digestive job by letting the food dissolve right there as you pay attention. Practice eating your entire meal or snack this way, mindfully by simply paying attention.
My fight against Aphthous ulcers
By: Dirk Meyer
Tags: Mouth Ulcer, Aphthae, Nutrition, Histamine Intolerance, Aphthous Stomatitis

First of all I´m not a doctor or an alternative practitioner. I´m only someone who tries to take care of himself.

Don´t know how many of you already know this. Aphthae are small to large inflammations of the oral mucosa in otherwise healthy individuals.

In the following, I would like to explain why many people have these problems like me most often at this time of the year and how I managed to solve it.

I started suffering about 15 years ago. Everything began with small little pin head big inflammations which were unpleasent but heal within

one day, most times on my lips. Over the years these inflammations came more often. I had them on my lips, my tongue, my gums. Sometimes I had them back of my throat so that I thought I had a purulent tonsillitis. This last up to two weeks. The cross section dimension got up to 1 cm!

If you ask the doctors in most cases you don´t get an answer. They say the cause is not entirely clear. My dentist told me not to eat so much oranges because of the acid. My dermatologist advised me to use an electric tooth brush. What should I say, nothing helped. Immunodificiancy or a lack vitamins was also not the case.

After some research I found a context to histamine in food. You could not say that every food containing histamine leads to Aphthae, that would be to simple. But there is some food like, chocolate, nuts and tomatoes which in most cases could lead to this.

I will give you a link to a list of histamine food.

The best to start for you will be to miss most of these foods and check if this helps. The real problem is that it takes up to three days to get first symtoms after your mouth is free from Aphtae and you eat food of the list.

After that you can try to eat the food from the list step by step to see wether you react or not. Unfortunately for me the nuts and tomatoes are my problem.

Thats why I said “this time of the year” at the beginning, where most people eat chocolate and christmas cookies.

If its already to late you can try a lotion called Dynexidin Forte (0,2%). This is something for gurgling and it really helps. It´s nothing to use for a long period. You get it at the pharmacy.

Hope this small article will help those you have the same issues like me.
10 Best Healthy Protein Foods.
Tags: Health, Protein, Healthcare, Nutrition, Health Foods

Protein is made up of Amino Acids and it daily repairs & build Muscles,Tissues,Skin & Hair.

One must consume a diet which is high in Protein & balanced with Carbs & Fats.One must take the protein (2g/kg) of his body weight.

In this article we will share 10 healthy & high protein foods with you.

10 Healthy Protein Foods:-

1.Soyabean.

2.Almond.

3.Whey Protein.

4.Oats.

5.Eggs.

6.Milk.

7.Greek Yogurt.

8.Cottage Cheese.

9.Lentils.

10.Pumpkin Seeds.

1.Soyabean.

Soyabean is species of legumes that grows most in Brazil.It contains very good nutrients.It is very high in protein and one of the most consumed foods in Asia.

Soyabean Benifits:-

•Improves Blood Circulation.

•Prevents neural tube defects.

•Boost Cardiovascular System.

•Keep Body in Healthy Weight.

2.Almond.

Almond are the edible seeds taht grows from Almond Tree and US in the highest producer of Almonds.

One of the best and easy to eat nut according to overall nutrients.

Almond Benifits:-

•Helps alot During Pregnancy.

•Prevent Diabetes.

•Reduce Bad Cholesterol.

3.Whey Protein.

Protein Supplement is a dietary supplement that helps to build muscle and increase our body body mass.

Whey Protein Benifits:-

•Highly Digestible.

•Lower Blood Pressure.

•Moderate Blood Sugar Levels.

•Reduce Inflammation Of Skin.

•Promotes Muscle Growth.

4.Oats.

Oats are considered to be the healthiest grains on planet earth.It contain lots of vitamins minerals,nutrients,anti-oxidants & much more.

We can have oats in our morning breakfasts to raise the metabolism up quickly.

Oats Miraculous Benifits:-

•Improves Digestive System.

•Improves Cardiovascular System.

•Lowers the bad Cholesterol.

•Helps To Lose Weight.

Click Now For More Information!
Lose weight effectively, maintain fitness and good health
By: G. L. Yélognissè
Tags: Health, Weight Loss, Nutrition, Fitness, Heartbreak

Low body temperature promotes slow metabolism at the cellular level, which results in overweight and difficulty losing weight despite dieting and effort. On this, it is therefore necessary to opt for an efficient action that boosts the metabolism of the cells.

The ideal solution to lose weight and maintain your shape is to use Meticore, whose action consists of targeting a low body temperature, triggering and boosting the metabolism (and avoiding chronic diseases, including cardiovascular disease, cancer, diabetes and obesity-related diseases). Meticore is the world’s first natural solution to correct slow metabolism. It contains six nutrients and plants. Much better than restrictive diets and long strenuous sessions at the gym, Meticore, in addition to guaranteeing you a beautiful silhouette, balances your body temperature and does better than your daily multivitamins because of the high quality natural ingredients that fortify you and that are certified by the FDA among others.
3 myths about plant-based nutrition
By: Ashi Girl
Tags: Organic Food, Diet, Foodies, Nutrition, Plant Based Diets

We are hearing the word plant-based nutrition more and more in our society. Already, we can see some misinformation creeping up on social media and news. We’ve done our research and want to demystify some of the false belief that is out there.

Here’s the top 3 myths we’ve found.

Plant-based nutrition is unnatural

Plant-based nutrition is in fact the original Paleo diet. We once believed that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet. Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds and water. In that case, the “original” Paleo Diet was in reality plant-based eating.

Plant-based nutrition is a fancy term for a vegan diet

In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis. Plant-based eating can be for everyone, the main idea is to add more vegetables, fruits, nuts, whole grains, and legumes.

Plant-based nutrition is not for athletes

It was once believed that you needed to add animal protein in your meals to increase muscle mass. In fact, the strongest mammal is the gorilla (most are herbivores). It has the ability to lift around 4409 lbs. that is 10 times its body weight. It would be like a 200 lb. individual lifting 2000 lb. If other mammals can live a healthy and strong life on a plant-based nutrition, we probably can too. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with a plant-based nutrition. For example, one of the best runners of all time and American ultramarathoner, Scott Jurek is known to be a plant-based eater!

Whether you want to save the planet, become healthier or simply feel better, the plant-based nutrition is a great option to be a better person.

Find the best beginners guide to Plant Based Eating here
Healthy Foods With Vitamin D
By: Tim Lekach
Tags: Health, Nutrition, Wellness, Vitamin D, Fitness

There has been a lot of conversations happening lately about Vitamin D as it pertains to the state of our world right now.

And while I do not claim to be an expert on the subject matter, I felt compelled to shortlist some food items for you to save you time on your search.

The biggest inquiry that I have come across recently is what foods contain Vitamin D.

So, here is a list of 4 foods with Vitamin D that you may already have in your refrigerator and if not, you won’t be breaking the bank to buy.

4 Healthy Foods With Vitamin D

Always check with your doctor before you enter into any type of diet or exercise regime.

Oily Fish

Oily fish like Salmon, Sardines, Herring, Light Tuna, and Mackeral are by far the most popular sources of Vitamin D.

For example, according to the United States Department of Agriculture (USDA), one 3.5-ounce (100-gram) serving of Atlantic salmon has 526 IU of Vitamin D or 66% of the DV.

Like Salmon, these foods contain the highest percentage of Daily Value (DV) that you can consume.

Egg yolks

If you don’t eat seafood then egg yolks are another great source of Vitamin D.

While most of the protein in an egg is found in the white; the fat, vitamins, and minerals are found mostly in the yolk.

One single egg yolk has 37 IU of Vitamin D or 5% of the DV.

Based on my experience, this statistic is on the lower end of the scale because it does make a difference as to how the chickens were raised.

This is where it’s important to look at the label on the package of the eggs that you’re buying as some egg yolks can record up to 7 times this amount.

Fortified Orange Juice

I've included orange juice to give this article as much variety as I can because I’ve only named 4 sources.

Also because approximately 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy.

So, orange juice that contains Vitamin D is a very good option.

Not sure if the OJ you drink contains Vitamin D or not, simply check the label.

Cereal and Oatmeal

Great news, some cereals, and oatmeal contain Vitamin D. Although the dose is generally low, it could be enough to give you the boost that you need.

For example, just half a cup (78 grams) of either of these foods can provide 54–136 IU or up to 17% of the DV.

Summary

As you may know, the sun in our sky is going to give you a nice supply of Vitamin D, not too much sun of course.

But a challenge with this is that a large number of us don't get as much sun as we should in a calendar year to maintain the recommended 600 IU per day recommendation.

Other options do exist in addition to the ones that I have mentioned.

The U.S. Department of Health and Human Services has a comprehensive list of foods for your consideration.

I sincerely hope that wherever you’re reading this article from, that you are safe and healthy.

For more life-enhancing articles and products, visit The Vitamin Hippo today!
Nutrigo Lab Mass is a food supplement designed for professional athletes who want to effectively…
Tags: Health, Healthcare, Nutritional Guidance, Nutrition

Nutrigo Lab Mass is a food supplement designed for professional athletes who want to effectively build muscle mass. Regular use of the supplement in conjunction with exercise and diet, allows you to get high-quality muscle mass, accelerate muscle growth and improve body efficiency, as well as increase strength.

The effectiveness of the Nutrigo Lab Mass food supplement results from the ingredients used. This is, among others animal protein in the form of Isolac® isolate as well as Optipep® hydrolyzate. The effective formula allows you to build muscle tissue faster, accelerates the regeneration of muscle microdamages and replenishes the fuel supply, which is glycogen. Athletes who regularly use Nutrigo Lab Mass are able to do more reps, which translates into maximizing the effects of training. In addition, the food supplement facilitates the burning of unnecessary fat. For more details click herehttps://nplink.net/p7h2t37g thanks for reading
Power-Packed Green Smoothie Bowl
By: Chelsea Robidoux
Tags: Health, Smoothie Recipe, Vegan, Nutrition, Health Foods

Fruits, are filled with fiber and contain beneficial nutrients to support your body. They are the perfect source of natural sugar to curb your cravings.

The vibrant colors you get from fruits and vegetables coincides with its antioxidant level. Colors are the anti-aging and anti-cancer antioxidants. Some fruits have a higher antioxidant level than others, the highest are berries. They average nearly ten times more powerful than any other fruit or vegetable.

To get the most antioxidants out of your berries, here are a few berries with their antioxidant power:
What I Think About the French Paradox — As a Nutritional Sciences PhD
By: Brandon J Eudy
Tags: Wine, Cheese, Diet, French, Nutrition

Cheese and butter

Ah yes, now this essay is getting ripe. Cheese and butter consumption was certainly very high in the French diet and has also been questioned to have a role in explaining the French Paradox.

The first point I want to make is that cheese consumption in France cannot be compared to cheese consumption in the United States. In the US we consume mostly mass-produced cheeses and “processed cheese products”. These products cannot be compared to French cheeses because the microorganisms used to make the cheeses are different. Legendary French cheeses like soft-ripened cheeses of Normandy, the hard cheeses of the Alps, or the blue cheeses of southern France all have unique microorganisms that affect their nutritional value. Could something about the microorganisms in French cheeses or the compounds they produce be responsible for the French Paradox?

Short-chain fatty acids (SCFA)

Cheese and butter are two dietary sources of SCFA. These are the same SCFA produced by gut microbes after we consume dietary fiber and SCFAs may explain why consuming dietary fiber is beneficial for human health. It’s possible that cheese and dietary fiber could be targeting some of the same biological pathways! SCFA (especially one called butyrate) are now being studied to have positive benefits on metabolic health and obesity (5).

In 2015, a group of researchers tested how cheese consumption influences SCFAs in the gut by feeding 15 healthy young males three types of isocaloric diets containing either low-fat milk, cheese (semi-hard cow’s milk), or butter but no other dairy products (6). Both the cheese and milk diets increased two types of SCFAs (Acetate and propionate) but only cheese increased butyrate.

Ripened and moldy cheeses

Another group of researchers was interested in how ripened cheese consumption may have favorable effects on blood glucose concentrations and liver fat accumulation in mice that were obese and diabetic.

Ripened cheese consumption reduced liver fat accumulation in obese and diabetic mice (7). The same effect WAS NOT seen when mice consumed a non-ripened cheese. Three popular ripened cheeses widely consumed in France are Brie, Camembert, and Roquefort.

Moldy and blue-veined cheeses contain compounds that have anti-bacterial properties. Feeding mice a protein extract from Roquefort cheese reduced inflammation in mice injected with an inflammatory stimulus (8). This is very important because inflammation and heart disease go hand-in-hand.

These data indicate several mechanisms (possibly related) by which consumption of these types of cheeses could reduce the risk of heart disease and improve metabolic health. Cheese is also a dietary factor more unique to France than wine or vegetable consumption.
Studies reported in leading nutrition journals often have ties to the food industry, and when they…
By: Robert Roy Britt
Tags: Health, Science, Food Industry, Nutrition

Studies reported in leading nutrition journals often have ties to the food industry, and when they do — surprise! — the study conclusions are more likely to be favorable to the industry.

A new analysis found 13.4% of 1,461 such studies were either funded partly by the food industry or included a research team member with ties to industry. In either of those cases, the study results were more than five times as likely to be favorable to the food industry.

“These findings add to mounting evidence that industry involvement could bias research agendas or findings towards industry interests, while potentially neglecting topics that are more important to public health,” the researchers concluded December 16 in the journal PLOS ONE.

Conflicts of interest like this are typically noted in scientific papers, and responsible journalists aim to note the ties or simply opt not to write about the studies.
Anthem Foundation and The Food Trust Sustain Food Access in Communities
By: Anthem Foundation
Tags: News, Nutrition, Grant, Diet And Nutrition, Education

The ongoing pandemic and food access needs have exacerbated the challenges many families face in accessing healthy food. In an effort to improve health outcomes, Anthem Foundation and The Food Trust will continue its partnership to implement its community-based approach to increasing access to healthy food and promoting health equity in San Jose, California; Indianapolis, Indiana; and Camden, New Jersey.

Building upon programming established in 2018, the new year-long grant will advance efforts with a focus on capacity-building, strategic partnerships, coalition-building and infrastructure improvements.

The unique, innovative programs implemented by The Food Trust are as follows:

Healthy Food Retail Initiative: provides direct investment and technical assistance for food retailers to stock and sell heart-healthy, culturally relevant and locally grown fresh produce. Through improved merchandising, marketing efforts and community outreach, store owners can prominently display and build demand for healthy items.

Heart Smarts: The USDA SNAP-Ed nationally certified program activates stores as convenient, trusted community spaces where customers can access nutrition education and health screenings provided by healthcare partners. This evidence-based program partners with community residents, promotoras and community health workers to provide preventive care service to participants, who also receive $4 in Heart Bucks incentive coupons that can be used to buy heart-healthy items in the store after completing a nutrition lesson or screening.

Results from the prior grant exceeded programming goals in each of its three target cities, providing technical assistance for 39 retailers to serve over 9,500 individuals, and implementing Heart Smarts programming in 17 stores for over 3,900 customers over a 12-month period. In total, $22,081 in Heart Bucks were redeemed toward healthy food purchases, benefiting shoppers as well as local retailers in the three cities.

We are proud to continue our partnership with The Food Trust, and further our efforts to improve lives and communities by removing barriers and providing access to heart-healthy foods. Together we are creating connections between communities and healthcare providers to address the critical issue of food insecurity facing our country, and providing solutions that will bring about positive change for adults and children in our communities.
About Me
By: Mr. Titan Chef
Tags: Lifestyle, Diet, Food, Foodies, Nutrition

Curious to know about Mr. Titan Chef

You’re in the right place.

Let’s Meet and Eat…

In Spring of 2016, my love affair with food officially began when I won the title of ‘Master Titan Chef’ at Cal State Fullerton.

The cook off was a team showdown — 10 teams, 3 people each, with 30 minutes to turn fruit, chicken, and produce into something that would ‘Wow’ the judges. 1st Place Prize — a beautiful 10 piece cooking set valued at $150 (and the attention of the beautiful blonde cook off recruiter I was crushing on).

The strategy is clear: prep the produce effectively, cook the best chicken, and seal the deal with a perfect presentation. The stakes were set, the ingredients assembled, and the teams were gathering at their stations; that is almost all the teams, since my team ‘The Red Hot Chili Peppers’ never got our third member. Nervous yes, anxious yes, ready to kick serious ass HELL YES!

The clock starts, the knives come out, the flames ablaze, and shouts abound as 29 amateur chefs hurry about with fevered anticipation and sharp blades. Carrots are julienned, chicken is grilled, chickpeas are drained, berries are blended and salad is iced (it was hot out and everyone's greens were wilted except ours because we took ice from the judges refreshment station). The Red Hot Chili Peppers’ cooked furiously for 28 minutes giving us just enough time to garnish our dish while we held our breathe. The presentation: a mason jar salad with chickpeas, julienned carrots, the crispiest lettuce, perfect grilled chicken, a tart citrus dressing, and cucumber slices cut into stars garnished on the rim — of course such a hot day called for a berry smoothie sweetened with honey to chill the heat radiating from all the inflamed chefs.

The clock strikes, the judges assemble, and the tasting begins. As we sat waiting for impending judgment, butterflies rise in my stomach at the thought of winning — countered by the immediate dread of possibly losing in front of my crush. The judges are ready, there is no 2nd place, only the Grand Prize. Sweat beads, breathing intensifies, heart beats as intensely as the California sun, and the verdict is read aloud — ‘The Red Hot Chili Pepper’ are the Winners!

For impressive focus to detail, excellent produce preparation, superb cooking quality, consideration for the weather and season, and precise balance of flavors and texture our team is awarded 1st place prize with all the titles and honor that a college amateur cook off can offer. Applause is raised, judges congratulate us, and the university press is pounces upon us ready to learn our skills, ambitions and future.

A wave of happiness sweeps my smile, a breeze of pride lifts my head, and our prize is presented before us in all its $150 glory. We’ve done it! We beat the odds and won the prize. The day is perfect, save for the fact that there isn’t a single blonde hair in sight…

Love strikes in many ways — and although I entered this endeavor for the admiration of a girl — I found myself truly enamored by the promiscuous beauty that is cooking and the pursuit of food.
Cold, raw almond milk from soaked almonds is the best!
By: Rachel Rogers
Tags: Health, Almond Milk, Almond Benefits, Nutrition

Mother of two with so many opinions, I can no longer contain them. Writing to sort the chaotic thoughts from life’s never ending challenges.
Food Research is Flawed. What’s New?
By: Jonathan Isbill Ms
Tags: Health, Food, Science, Nutrition, Fitness

Recent news broke that 1 in 7 research studies within food and nutrition were connected to the food industry… does that mean it’s falsified, lacks trust or credibility, or is just some giant conspiracy of another monopoly using propaganda…? Hold your horses… let’s take a step back.

The Truth

Most food research has ties to the food industry, typically a specific company or brand trying to fund research to promote a specific product to increase consumer awareness, trust, likability, and to inform medical professionals and nutritionists like myself. Why…?

Profits of course, why else? BUT WAIT.. that doesn’t mean it is inherently bad. Let me explain…

If I was super passionate and excited to share something AMAZING with you, don’t you think I would try to promote it all the time like,

“Hey! This is the next best thing since sliced bread!”

I might try to talk to you about it in person, get others to talk about it for reinforcement, and possibly even show you research to back up the claims! If I truly believe in the power of something to promote good health for a person, I’m going to do everything in my power to help that person with what I believe can help! Same goes for a lot of these companies and in every industry for the most part. I don’t think 99% of researchers, marketers, or journalists are evil, that’s for sure.

But, there may be some people working in their industries who are a bit illusioned so to speak… I don’t want to step on anyone’s toes.. but rather than argue with someone from the pesticide industry about the impacts of RoundUp (active ingredient glyphosate) on soil health, I’d likely just accept that someone probably had grown up in a culture, company and perspective to perceive them as safe and helpful… while I in fact hold the exact opposite viewpoint. We’ve changed our food for the worse.
Lose Weight Naturally By Walking — Not Strolling!
By: José Miguel Gutiérrez
Tags: Health, Weight Loss, Fitness Tips, Nutrition, Fitness

You don’t need a fancy gym membership, a lot of expensive equipment or anything else to lose weight. You don’t need pills or to be on a special diet either. You might be surprised to learn that you can lose a great deal of weight in a safe and natural way just by taking a long walk every day.

Many overweight people, especially those who have arthritis or other problems have already discovered the benefits of walking. It is the safest form of exercise and most people can at least take a walk around the block every day.

The idea is to have a brisk walk at a pace that gets your heart rate going. The fact is that you won’t lose much weight by just ambling or strolling along. You need to get sweaty for this or you will not be optimizing how much you can lose. It is possible to lose weight by walking slow but it will take ages. You need to walk at a rapid pace and keep it up for at last an hour. The faster your heart pumps the more weight you will lose.

The secret is — the more you walk the more lean muscle you will develop. Lean muscle burns more calories as you use it. This means that you burn more calories because you have more muscular mass in general.

So how much weight can you lose by walking. Keep this in mind. A pound of fat equals 3500 calories. In order to lose that one pound a week you will need to burn off 3,500 calories. When it comes to losing weight it is the amount of distance that you cover that matters. Walking for a long time at a slow pace will not do much for your weight loss efforts.

You can expect to lose at least one pound a week by walking at a moderate pace for at least a half an hour to an hour a week. Not only is walking the best thing for shedding pounds but it can also help prevent other disorders such as heart disease, colon cancer, diabetes, stroke and breast cancer. Another bonus is that walking can help keep your immune system in good working order.

If you are not used to exercising you might want to take it easy when you first start. Take care not to overdo it if you are in recovery from an illness or operation. In fact it is a really good idea to get checked out by a doctor before you begin any kind of exercise program — including a regimen to walk your weight off.
Help lower cholesterol with this nut
By: Chelsea Robidoux
Tags: Health, Vegan, Food, Healthy Lifestyle, Nutrition

Help lower cholesterol with this nut

High cholesterol levels within individuals are unfortunately very common in the western diet today. It leads to plaque buildup within the inner lining of the blood vessels that over time can lead to an increase of buildup inside the arteries, narrowing the path for blood flow which restricts blood circulation to the heart.

Maybe your cholesterol is okay right now, but perhaps you have found yourself eating out a few too many times this month.. which we can all be a culprit of, especially right now as we are trying to support local business’s out there! I know I cant resist some good sweet potato fries and vegan cheese cake when I see one!

But sometimes the worst can happen, and the accumulation of blocked arteries and insufficient blood flow can result in a heart attack that ends up damaging or killing part of the heart. i.e. coronary heart disease.

High cholesterol levels stem from a diet high in trans fats. Saturated fats; found in animal and junk food products, and dietary cholesterol; found exclusively in animals, especially in eggs. All this sounds frightening but…

the silver lining is that it CAN be reversed

Start including BRAZIL NUTS into your diet!

Yes, its true that a whole food plant-based diet is optimal in reversing high cholesterol, but just one serving of Brazil Nuts has shown almost immediate improvements in cholesterol levels.

A study out of Brazil, gave 10 men and women a single meal that had between one and ten brazil nuts in it, the results;

These individuals who ate one serving of four brazil nuts almost immediately improved their cholesterol levels

After 9 hours of eating the nuts, their LDL levels (bad cholesterol) were 20 points lower

Even thirty days after the study was completed, from consuming that one serving of 4 Brazil nuts, their cholesterol levels continued to stay down

Include one Brazil Nut to your day and your body will love you for it!

Of course when choosing nuts, always try to go for the unsalted. Whole or chopped Brazil nuts are both great and can be a perfect addition to your breakfast bowl.