Tag Archives: healthy diet

Did You Know?… About Brain Health

2 Nov

  
Did you know that a Western diet high in saturated fat can shrink the brain?

A study in Australia shows how the brain of people consuming an unhealthy diet, characterized of meat, hamburgers, hotdogs, chips and soft drinks, showed a decrease in volume versus the brain of people consuming a healthy diet consisting of fruits, vegetables, whole grains, grilled fish and salad.

This ‘brain shrinkage’ is associated with neurodegenerative disorders, depression, impaired learning and memory.

The good news is that if you eat a healthy diet, you can promote the growth of new neurons and have a healthy brain and life.
Remember… Eat Healthy, Be Happy!

Finally! Red and Processed Meats Linked to Cancer

28 Oct

  

The WHO (World Health Organization) published that eating red and processed meats like bacon, sausages and cold cuts are linked to increased risk of colon and stomach cancer. 

It’s a huge step that the WHO has finally published something like this. As we have been saying and as Dr. Colin Campbell published, animal protein has been found, again and again, to be a huge factor in the development of different types of cancer in humans. 

The first step to eating a healthier diet is cut out red and processed meats and dairy, add as many fruits and vegetables as you can and introduce healthy whole grains and legumes like brown rice, quinoa, beans and lentils.
Remember… Eat healthy, Be Happy!

Chocolate Makes You Healthier!

18 Jun

keep-calm-and-keep-loving-chocolate

A new study reveals that people who eat chocolate have a lower risk of heart disease and stroke. It also proves that the more chocolate, the better. The group who consumed more chocolate, were the ones found to have a lower risk.

You can add cacao nibs to smoothies or eat dark chocolate. That way you stay away from sugar and other processed unhealthy ingredients.

Remember… Eat Healthy, Be Happy!

Food of The Week: Quinoa

3 Apr

Quinoa is the only grain that is a complete source of protein, like meat, milk, eggs, soy  or fish. It is the most nutritious of all the grains and has a delicious nutty taste. It was the staple food of the Incas and it’s considered a superfood due to it’s nutritional properties.

Quinoa is rich in calcium, iron and magnesium, high in vitamins B1, B2, B6, E, folate, copper, zinc, potassium and phosphorus.

The nutrients in quinoa are beneficial for pregnant women and nursing mothers. Quinoa also helps reduce risk of cardiovascular disease, diabetes and colon cancer.

Fresh quinoa must be soaked in water for at least 2 hours, to remove compounds known as saponins that give quinoa a bitter taste. I usually soak it for longer to let it sprout.

Quinoa Salad

(Serves 2)

  • 1 cup quinoa
  • 1 1/2 cups of water
  • 1 celery stalk, chopped
  • 1 tomato, cut into cubes
  • 1 avocado, diced
  • 1/2 lemon juice
  • 2 tablespoons olive oil
  • 4 cups arugula
  • Cilantro, mint, salt and pepper

After soaking the quinoa, rinse carefully and add to a pot with the water. Add sea salt or Kombu and then bring to a boil. Reduce the heat to simmer, cover and cook until the liquid is absorbed.

Mix the rest of the ingredients in a bowl, add salt and pepper as desired. When the quinoa is cooked add and mix with the rest of the ingredients, serve and enjoy!

Remember… Eat Healthy, Be Happy!

Food and Mood

22 Mar

A recent article published by the Canadian Journal of Psychiatry, reports a clear link between food and mood.

It was reported that: the higher the levels of nutrients in the diet, the better mental health. People with mood disorders were found to do better when eating a healthy diet.

Dr. Kaplan says in an interview with Medscape Medical News:

“Doctors should consider counseling their patients to eat unprocessed, natural, healthy foods and refer them to a nutrition professional if specialized dietary consultation is needed.”

Remember… Eat Healthy, Be Happy!

Food of The Week: Lentils

20 Mar

Lentils are small grains, easy to digest and high in vitamins B, C, K, folate, fiber, protein iron, magnesium, zinc and selenium.

Due to their high fiber content, they help control blood sugarlower cholesterol levels and prevent colon cancer. They are recommended for pregnant women. 

Unlike beans and other grains, lentils don’t need to be presoaked, so they are a fast dish to prepare. 

Lentil Soup

(Serves 4)

  • 1 cup green or brown lentils
  • 1/2 onion thinly sliced
  • 1 clove garlic
  • 1 tomato, chopped
  • 2 carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 tablespoons olive oil
  • 4 cups water
  • salt and pepper

In a pot, add olive oil and heat. Add onion, garlic, carrots and celery, cook for about 5 minutes or until onion is soft, then add lentils and tomato, cook together for a few minutes, add water, salt and pepper. Bring to a boil, reduce heat to medium and simmer until lentils are cooked (about 20 minutes). Enjoy.

Remember… Eat Healthy, Be Happy!

Food of the Week: Kale

28 Feb

Although kale is one of the most powerful superfoods on the planet, not a lot of people know what it is.

Kale contains twice the antioxidants present in other leafy greens, it is high in vitamin K, C and A and in minerals like folate, manganese, potassium, calcium, iron and copper.

It is also high in fiber and protein.

Kale has proven to prevents cardiovascular disease, cancer, eye diseases like cataracts, macular degeneration and glaucoma. It is protective against high blood pressure and rheumatoid arthritis. Maintains healthy skin, stimulates the immune system and activates the body’s detoxification enzymes.

Kale is rich in sulphoraphane, a phytochemical known to inhibit the growth of H. pylori, the bacteria linked to stomach and duodenal ulcers.

I love kale in juices and salads!

Kale Salad with Cashews and Mustard Dressing

This is my favorite salad!

1 bunch kale, stems removed

1 avocado, cubed

1 handful cashew nuts

1 garlic clove, minced

2 tablespoons whole grain mustard

3 tablespoons extra virgin olive oil

1 lemon, juiced

Salt and pepper

In a small bowl add garlic, mustard, olive oil, lemon juice, salt and pepper and mix. Add to kale, avocado and cashews and enjoy!

Remember… Eat healthy, be happy!