Antioxidants: Fab or Fad?

Jan 24, 2022 | healthy eating, NUTRIENTS, seniors

Antioxidants: Fab or Fad?

You’re walking through the grocery store, and there are multiple products claiming they’re “high in antioxidants,” but what does that even mean? What are antioxidants? Are they necessary for our health? In short, yes. But do you need to spend a bajillion dollars for the fancy-schmancy antioxidant products? No, you do not.

Antioxidants are substances that fight free radicals in the body. Free radicals are waste compounds that can become harmful when they aren’t properly eliminated from the body. Both are naturally produced in our bodies, but we need a balance of both to maintain optimal health. Too many free radicals can cause inflammation and oxidative stress, which has been linked to numerous health conditions such as cancer, heart disease, arthritis, and stroke. Several environmental and lifestyle habits promote excess free radicals such as air pollution, smoke, alcohol, and processed foods. We know it’s not always possible to avoid these oxidative stressors, which is where antioxidants come in and save the day.

Antioxidants protect against free radicals and can be found in numerous food groups. Most fruits and vegetables contain some type of antioxidant, and even meat and fish contain antioxidants in a small dose. Vitamin C, E, and flavonoids are the most common antioxidants needed on a daily basis. Vitamin C can be found in most fruits and vegetables, but have a high concentration in oranges, berries, bell peppers, etc. Vitamin E can be found in nuts and seeds, vegetable oils, and leafy greens such as kale. Flavonoids are a broad group of antioxidants, but the most common are green tea and dark chocolate.

Easy ways to incorporate more antioxidants into your diet include adding fruits or vegetables to every meal, opting for green tea instead of coffee, and snacking on healthier foods such as nuts. Since antioxidants are probably already present in your diet, I don’t think it’s necessary to take a supplement, but always consult with your doctor before making any dietary changes.

Sources:

Healthline. (2019, July 29). Antioxidants Explained in Simple Terms. Retrieved from https://www.healthline.com/nutrition/antioxidants-explainedMedical News Today. (2018, May 29). Antioxidants: Health Benefits and Nutritional Information. Retrieved from https://www.medicalnewstoday.com/articles/301506

How to Stay Entertained During the COVID-19 Pandemic

Jan 12, 2022 | cooking class

How to Stay Entertained During the COVID-19 Pandemic

Starting to go stir crazy from quarantine? You’re not alone. This past year has been difficult for everyone and there’s only so many things you can do to keep yourself busy before boredom strikes again. That’s why I’ve come up with a list of ways to keep yourself entertained while also staying safe and practicing social distancing. Some of these activities might require a quick trip to the store for supplies, however, most everything is easily accessible from the comfort of your home.

Exercise I know exercise is probably the last thing you want to hear, however, there’s no better time to start. With all of the downtime you have at home and the amount of free workout material on the internet there’s really no excuse. Even if it’s as simple as a walk around your neighborhood or a ten-minute workout video on YouTube, I can guarantee you’ll feel so much better afterwards.

Digital Museum Tour Thanks to modern technology, you can now visit art museums hassle-free with virtual tours. Google Arts & Culture teamed up with thousands of museums to allow people to enjoy art from the comfort of their homes. Travel and Leisure has compiled a list of the twelve most popular museums around the world which offer free virtual tours.

Garden Why not have fun and get your hands a little dirty? Harvesting your own food is not only healthier and cost-effective but also extremely rewarding. I’ve recently created a step-by-step guide on how to start a small garden of your own which is linked here.

Crafting Do you have a desire to start drawing? Painting? Embroidery? Now is the best time to do it! Instead of binging another TV show, why not give your eyes a break from the screen and get your hands busy instead. Take a trip to your local craft store to pick up some art supplies, or even have them delivered to you, then start getting crafty.

Cooking Have you always wanted to learn how to make pasta from scratch? How about bake your own bread? Now you’ve got plenty of time to get out of your comfort zone and try new cuisines. The Food Network created a diverse list of popular recipes you’ll want to try for yourself at home.

Sources Brown, S. (2020, June 29). How to keep busy at home this summer. Retrieved from https://www.cnet.com/how-to/what-to-do-during-quarantine-12-fun-ideas-to-keep-you-busy-at-home-this-summer/ Honard, C. (2020, November 28). How I’m Planning to Stay Entertained During Quarantine This Winter. Retrieved from https://www.andpossiblydinosaurs.com/how-im-planning-to-stay-entertained-during-quarantine-this-winter/

Sutherland-Namako, A. (2020, May 7). 50 Fun Things You Can Do at Home Right Now in Quarantine. Retrieved from https://www.thrillist.com/news/nation/things-to-do-in-quarantine-fun-ideas-bored-at-home

Your Guide to Eating Seasonally

Dec 7, 2021 | Fresh Foods, healthy eating

Your Guide to Eating Seasonally

Have you ever noticed that you crave certain foods during different seasons? For example, in the summertime, people tend to reach for fresh fruits such as melons and berries. In the winter, hearty potatoes and dark leafy greens are kitchen staples. Our bodies naturally crave certain foods when they’re ripe and at their peak season. It’s not just because they taste good either, but because they offer nutrients our bodies need during different times of the year. Eating seasonally is a great way to enjoy fresh fruits and vegetables without breaking the bank. Foods that are in season are naturally going to be less expensive since there’s a surplus of produce. It’s best to buy from local farmers to get the best deals and support local communities. Eating seasonally can also help reduce our carbon footprint by reducing carbon emissions. It’s much easier on our planet to buy produce that was yielded in your state and transported by truck vs. across the world on an airplane. Sometimes we can’t help but buy out of season produce, but making a conscious effort can make a world of difference.

Now you’re probably wondering, how do I find out what produce is in season near me? There’s a great resource which I’ll link here that allows users to see what’s in season throughout the year in their geographical location. I’ve also attached a brief list of produce below that’s available during each season in North America. Try incorporating in-season produce into your diet and I’m sure you’ll feel and taste the difference.

Sources: Goolsby, J. (2019, October 15). 4 Reasons to Eat By the Seasons + What Is In Season Right Now. Retrieved from https://www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html

Why Eat Seasonally? Retrieved from https://www.seasonalfoodguide.org/why-eat-seasonally

High Cholesterol: What to Eat & Avoid

Nov 18, 2021 | healthy eating

High Cholesterol: What to Eat & Avoid

Cholesterol, although it doesn’t have the best reputation, is a substance in the body that helps produce hormones, vitamin D, and digest foods. Our bodies naturally produce cholesterol, and a nutritious diet helps maintain healthy cholesterol levels. There’re two types of cholesterol: LDL (low-density lipoproteins) and HDL (high-density lipoproteins). LDL is known as the “bad” cholesterol where plaque builds up in the arteries which lead to heart disease, heart attacks, and stroke. HDL is the “good” cholesterol that helps dispose of the LDL cholesterol through the liver. Depending on our diet, we most likely consume foods rich in both of these cholesterols on a daily basis.

It’s important to recognize that not all high cholesterol foods are bad. For example, eggs are one of the most nutritious foods full of B vitamins, selenium, and vitamin A. Yet one egg contains nearly 211mg of cholesterol, or 70% of our recommended daily intake (RDI) (healthline.com). Organ and red meat are also high in cholesterol, but they’re rich in iron, zinc, and vitamin B12 which are all essential nutrients. So, indulging in these foods every now and then isn’t the end of the world, just make sure everything’s consumed in moderation. I’ve created a list below of healthy foods to lower cholesterol, and not so healthy cholesterol rich foods to look out for.

Foods to Lower Cholesterol:

1. Oats
Swapping out eggs for oatmeal in the morning not only helps lower cholesterol levels but also provides a good source of fiber. Consuming more fiber, especially soluble fiber, can help reduce LDL cholesterol levels. Try adding some fresh fruit such as berries for extra flavor and vitamins.

2. Beans
Beans are rich in protein and soluble fiber while containing no cholesterol. Beans are such a versatile food group that you can spice up to your liking, whether it be black beans, kidney beans, garbanzo beans, etc.

Nuts

Nuts, particularly almonds and walnuts, are heart-healthy snacks that helps lower your risk of high cholesterol. They’re full of plant-based omega-3 fatty acids and phytosterols which help block LDL cholesterol from being absorbed. The FDA recommends eating 1.5 ounces of nuts (about a handful) per day.

Foods to Avoid:

1. Fried Foods
As delicious as they taste, fried foods such as fried meats and cheese are full of cholesterol and trans fats. These foods are not only linked to high cholesterol, but also heart disease, obesity, and diabetes.

2. Processed Meats
Processed meats, such as hot dogs and bacon, are not only full of cholesterol but various chemicals harmful to our health. Numerous studies from the National Institute of Health have discovered a link between the consumption of processed meats and chronic diseases.

3. Desserts
I’m guilty of having a sweet tooth myself, but indulging in cookies, cakes, and ice cream on a regular basis isn’t the best for our health. Not only do sweets tend to be high in cholesterol, but they’re also full of added sugars and fats which can lead to weight gain.

Sources: Arnarson, A. (2017, June 4). Why Processed Meat is Bad for You. Retrieved from https://www.healthline.com/nutrition/why-processed-meat-is-bad Harvard Health Publishing. (2019, February 6). 11 foods that lower cholesterol. Retrieved from https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol Jennings, K. (2018, October 26). 13 Cholesterol-Lowering Foods to Add to Your Diet Today. Retrieved from https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels Kubala, J. (2018, September 10). 11 High-Cholesterol Foods – Which to Eat, Which to Avoid. Retrieved from https://www.healthline.com/nutrition/high-cholesterol-foods Robinson, J. (2018, November 12). Foods to Buy or Avoid If You Have Low or High HDL. Retrieved from https://www.webmd.com/cholesterol-management/heart-health-foods-to-buy-foods-to-avoid

Wexler, A. (2018, November 21). High-cholesterol foods: Foods to avoid and include. Retrieved from https://www.medicalnewstoday.com/articles/317332

Diabetic-Friendly Foods

Nov 2, 2021 | Diabetes, healthy eating, Independent Living

Diabetic-Friendly Foods

Image by ratmaner via Shutterstock

Deciding what to eat when struggling with diabetes can be tricky. It’s important to incorporate key nutrients in your diet while also maintaining healthy blood sugar levels. You’ll want to center your diet mainly around fruits, vegetables, starches, and lean protein. Fresh fruits that are low on the glycemic index, such as blueberries, can be a great sweet treat for diabetics while also providing fiber, vitamins, and minerals. Fresh veggies, such as leafy greens, are also rich in fiber and can be consumed raw or cooked. A lot of people assume all carbohydrates and starches are bad for diabetics, which isn’t necessarily true. Our bodies need carbohydrates to function, just make sure you’re eating whole grains such as rice, oatmeal, and quinoa. When it comes to protein, it’s important to purchase pasture-raised meat and wild-caught fish to get the best quality nutrients. I’ve created a list below which discusses the top diabetic-friendly foods you’ll want to pick up on your next grocery trip.

Fatty Fish

Salmon, sardines, herring, and mackerel are full of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats help promote heart and brain health while also regulating your blood sugar. Try to avoid fried fish, which contains saturated and trans fats. Instead try baking or grilling your fish.

2. Beans Kidney beans, pinto beans, and black beans are a great source of plant-based protein jam-packed with iron, potassium, and magnesium. Beans are a complex carbohydrate, so they’re digested slower and therefore help maintain blood sugar levels. You can easily incorporate beans into a variety of meals such as chili or a salad, just make sure there aren’t any unnecessary added salts.

3. Avocados Rich in fiber and unsaturated fats with less than 1 gram of sugar per serving makes avocados the ideal snack for diabetics. Similar to beans, the high-fat content in avocados slows the digestion of carbohydrates, which in turn helps keep blood sugar levels stable. Try adding some avocado as a side to your eggs for breakfast or chopping it up into a salad.

4. Walnuts Walnuts are high in fiber and alpha-lipoic acid (ALA), while low in net carbs. Research has shown that eating walnuts may reduce LDL (bad) cholesterol and lower blood sugar levels. Try sprinkling some unsalted raw walnuts onto your oatmeal or salad to get your daily dose of nuts.

5. Sweet Potatoes If you’re craving something sweet or starchy, sweet potatoes are a great option for diabetics in moderation. Sweet potatoes have a lower glycemic index than white potatoes, plus they’re rich in fiber, vitamin A, vitamin C, and potassium. Japanese sweet potatoes and purple sweet potatoes are the best options for diabetics, and remember to boil the potatoes to get the most nutrients.

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