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Almonds are one of the most popular nuts consumed to date.  They make for a great snack, loaded with flavor and very flexible in many dishes.  Almonds, in small amounts, are a great nutrient as long as you do not over indulge.  Eating a large quantity can lead to unwanted weight gain.

 Too many nuts can cause a gain of one pound per week.  Although the natural fats in almonds are relatively healthy, 3 oz will add an extra 42g of fat into your diet. Let's look at the components found in almonds and their benefits as well as their downside:

Manganese:

Manganese is a mineral that is quite high in almonds and one ounce will give you 0.6 mg of manganese.  Your daily intake of this mineral should be approximately 1.8 to 2.3 mg per day for proper bodily function.  If you are on various prescriptions or use antacids, blood pressure medications, antibiotics and laxatives, you should show caution with the level of manganese you take in.  This mineral can cause certain medications to alter their effectiveness.

Lower levels are attributed to poor bone formation, bone loss and itchy skin conditions.  Most American diets consist of higher levels of manganese then are needed, so it is unlikely increasing the level of manganese will prevent or treat osteoporosis.  Deficiencies of manganese can also cause low blood cholesterol levels and abnormal blood sugar levels.

Vitamin E:

Almonds provide a good source of vitamin E which gives you antioxidant protection. Per ounce of almonds will only give you approximately half the needed amount your body requires. On the other hand, if you are consuming a rich vitamin E diet consisting eggs, whole grains, spinach - you could end up with an overdose situation. Too much vitamin E can cause blurred vision, diarrhea, headaches and lethargy.

Fiber:

One ounce of almonds contains 3.5g of fiber.  Your body needs approximately 25 - 38g in order to prevent diarrhea and constipation. Unfortunately, if you eat too many almonds you can actually cause constipation and bloating.  It is advised that if you do consume quite a few almonds daily, drink a good deal of water to assist your body in handling the fiber intake.

Many dieters do enjoy incorporating various nuts into their daily consumption.  Nuts make for a good level of protein and are a very satisfying snack vs. chips and candies.  In appropriate levels, nuts are a good snack choice.

There are many other foods dieters consume every day that are rich in Manganese:

Cloves, Oats, Spinach, Pineapples, Raspberries, Collard Greens, Black Peppers, Kale, Sea Vegetables, Pumpkin Seeds, Brown Rice, Parsley, Dill, Cucumber, Corn, Onions, Bananas, Cashews and Peanuts.  This is only a small list of foods that are rich in Manganese.

Grow Your Own Fresh Foods:

Many people have already read a great deal about hydroponic gardening but have not yet taken the initial steps to set one up. Hydroponic gardening consists of plants grown in a growing box or room; plants are grown with plant lights in water instead of soil and are fed a rich nutrient solution for robust, healthy plants.

Many vegetable and herbal foods can be grown in a hydroponic garden. Wouldn't it be great to enjoy fresh, manganese-rich foods year round?  Setting up a hydroponic garden is not difficult.  If your local garden shop offers hydroponic supplies, talk to experts who are knowledgeable and willing to help you take the first step. They will assess your gardening abilities as well as your provided space to get you on the right track.

People are looking for healthier foods for healthier bodies and healthier lifestyles.  There are many wonderful vegetables and fruits that will help you out. Incorporate more greens and fruits in your family's diets. Junk foods, bad carbs and sweets are a way of the past and just not good for you.

Take an interest in the foods you consume, you might be pleasantly surprised what healthy alternatives are out there!

0 Comments | Posted in News Fruits & Vegetable Gardening By Karen B. Vance
vegetarian food, recipe, healthy diet, antioxidants, organic, vitamins, minerals, beans, nuts, seaweed, dry fruits

Roughly 2.5 percent of the US population practices some form of vegetarianism, electing to eat few to no meats and other products that come from animals. While the decision to follow a vegetarian diet may be due to moral beliefs or health concerns, there are some distinctive health benefits to going vegetarian. Some studies have shown that vegetarians are less at risk for heart disease, cancer, type 2 diabetes and other serious medical conditions than people who eat meat; however, this may have less to do with avoiding meat and more to do with the vitamins, minerals and other nutrients that are common staples in the vegetarian diet.

You, too, can get the health benefits of these foods without having to give up meat and seafood altogether. Here are some standard vegetarian favorites that can make a healthful addition to any diet:

- Beans - Beans are high in dietary fiber, which is needed for a healthy digestive system and important for keeping cholesterol levels in check. In addition, beans provide protein, iron, potassium, zinc and B vitamins. To get the most health benefits, purchase dried beans or use canned beans that are low in sodium and that have been well rinsed.

- Nuts - Nuts are smart healthy snack ideas because they have a satisfying crunch like chips, but are much more healthful for the body. Nuts contain omega-3 fatty acids, which play a role in the health of the heart, brain and skin. Nuts are also rich in the antioxidant vitamin E that helps to fight free radical damage. Several essential minerals are also present in nuts as well as heart-healthy plant phytosterols. When choosing nuts to enjoy as snack foods or in recipes, choose varieties that are low in sodium. Also, be sure to stick to the recommended serving size to limit your calorie intake.

- Seaweed - Just as there are many different types of nuts, there are several delicious varieties of aquatic plants that can be added to the diet. Seaweed contains iron, iodine, magnesium, calcium, chromium and vitamins A, C and E, many of the key nutrients that are necessary for maintaining a well-balanced diet. Seaweed is usually used in cooking rather than enjoyed on its own. You can find many free recipes that incorporate seaweed online for experimenting with the aquatic plants in your kitchen.

- Dry Fruits - Easier to eat than whole fruits, dry fruits allow you to enjoy all of the vitamins and minerals found in your favorite fruits without all the mess. Perfect for on-the-go snacking, dry fruits can be eaten on their own, stirred into yogurt, added to savory dishes or eaten with cereal or granola.

Cantinstar has a wide selection of healthy snack ideas that can allow you to reap the benefits of vegetarian foods that everyone should eat.

0 Comments | Posted in News Fruits & Vegetable Gardening Recipes By Karen B. Vance

healthy,diet,fruit,health,nuts,seaweed,lifestyle,organic,food,minerals,vitamins

Cheese with fruit or even dried fruit makes for a delicious healthy snack

People concerned about their weight and health in general usually have a snack to provide themselves with extra nutrition and prevent overeating during a meal.

“The Journal of Nutrition” published a study in February of 2010 which revealed that about 97% of Americans have a habit of snacking. The article went on to say that on average Americans get about 24% of their caloric intake from snacks. Knowing that snacks are such a big part of our diet it is imperative that we know what kinds of foods to snack on in order to maintain healthy eating habits.

Snacking quells hunger which prevents overeating

When you become overly hungry this is when you end up overeating at meal time. Having snacks between meals helps you from becoming too hungry and thus can prevent you from eating too much at your next meal. When you start getting hunger pangs between meals you really shouldn’t wait until lunch or dinner to appease that hunger. It’s much smarter to just have a snack to help you hang on. But stay away from junk food. Have something healthy like vegetables, fruit or something made from whole grains, which are all rich in carbohydrates. Combine with a protein like nuts or a dairy product such as cheese. When you start early giving your kids snacks like these they will learn to like healthy eating and not be inclined later in life to fill up on chips and dip.

Healthy snacks help maintain even blood sugar levels

Healthy people strive to maintain even blood sugar levels in order to stave off Type 2 diabetes, heart disease, high blood pressure and heart disease. When you make it a habit to have healthy snacks with a consistent number of carbs for every snack or meal you are way ahead of the game. If you already suffer from diabetes this is even more important in helping prevent huge spikes and dips in your blood sugar levels, which can lead to a resistance to insulin. A healthy diet is crucial to living a healthy productive life and if you go online you will find many free recipes that you can use to achieve this.

Healthy Snacks can provide essential nutrients

It’s okay to splurge on a junk food snack once in a while but you really need to learn how delicious and much more satisfying and filling healthy snacks can be. If you choose good nutritious snacks like whole grains, low-fat dairy products, fruits, vegetables, seeds or nuts you can gain the essential nutrients you need without adding unnecessary calories. These snacks can all be prepared without any cooking needed.

Things to remember

The important thing to remember is not to overdo it. Don’t have a snack if you aren’t really hungry and don’t have a snack right before you sit down for a meal. If you’re upset think first before you start soothing yourself with food. This can only lead to eating way too much, gaining weight and more reasons to be upset. The same goes for boredom. Don’t eat just to occupy or entertain yourself. According to MayoClinic.com a healthy snack should contain approximately 100 calories. If you don’t have time for a meal and want a heavier snack, don’t consume more than 250 calories.

0 Comments | Posted in News Fruits & Vegetable Gardening Recipes By Karen B. Vance

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