Tag: Foods

Too Much of a Good Thing: These High-Oxalate Healthy Foods Can Cause Problems in Large Amounts

You have almost certainly listened to the phrase, “anything in moderation” connected with consuming junk food items.  It can also keep real for certain superfoods like spinach, almonds, and raspberries. 

Lots of people today might consider that if a foodstuff is very good for us, then having a great deal of it is even improved. However, in some scenarios, far too substantially of a fantastic thing can be poor, according to some wellness authorities like nutritionist Sally K. Norton, MPH, writer of Toxic Superfoods: How Oxalate Overload is Earning You Ill and How to Get Much better.

“You can get by yourself into trouble and have no plan,” she instructed CBN Information. “So it carries on for a very long time simply because you would hardly ever suspect your favorite wonderful meals.”

Significant Oxalate Food items
 
A selection of our healthiest plant food items like spinach, chia seeds, beets, and raspberries, are superior in oxalate, an often harmless chemical compound, that for some men and women proves problematic if eaten in large quantities.  

“The fashions are these food items that are higher in oxalates, they’re really popular and promoted as superior for us, so it’s definitely uncomplicated to overdo it,” Norton explained. 

Other superior oxalate foods that are generally eaten in superior quantities contain quinoa, beans, and almonds. Quite often, these foods enjoy prominently in gluten-totally free or dairy-free meal plans. 

“The almond milk, and the almond flour, the almonds are thrown into every single path bar, and just about every trail combine, and new version of granola, and snacks just about everywhere, and desserts. Almonds are a significant difficulty due to the fact they’re staying eaten at a amount which is hardly ever been done just before,” Norton said. 

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Oxalate Binds to Some Nutrition

Oxalate can attach to the minerals in our body, and protect against these crucial vitamins from getting absorbed. One particular instance is calcium, which is necessary for solid bones.  A calcium deficiency could lead to acquiring brittle bones, also recognised as osteoporosis.

“With men, it’s specially fatal,” Norton explained, “It appears to be to be when males break a bone, they are extra probable to have that conclusion up shortening their everyday living noticeably.” 

Feeding on a large amount of these large-oxalate meals can also be tied to the formation of kidney stones.

“Any style of urinary tract challenges are vintage oxalate problems,” Norton reported. 

Private Testimony

Sally Norton shared her individual well being transformation in hopes that some others may possibly stay clear of the struggles she endured. For yrs, she puzzled shy she suffered from foot ache, slumber troubles, arthritis, and a lot more. At the exact same time, she ate a ton of potatoes and Swiss chard. When she stopped having all those high-oxalate meals, those people health and fitness challenges also stopped. 

“This genuinely stunned me, for the reason that I am meant to know how to be healthy, and I failed to,” Norton said.

She states other men and women who are struggling from unexplained physical or psychological health complications may possibly look at inspecting irrespective of whether they could be feeding on as well quite a few higher-oxalate meals.

“Oxalates are classically recognized to harm digestion,” she explained. “You start getting digestive difficulties that can glance like tummy troubles or reflux. It can appear like swallowing problems, or far more usually, points like irritable bowel syndrome, and can come to be inflammatory bowel issues.”  

She recommends people today who take in lots of high-oxalate food stuff decrease their use of it or switch it entirely. One particular instance is her instruction on how to decrease spinach and chard intake. 

Too Much of a Good Thing: These High-Oxalate Healthy Foods Can Cause Problems in Large Amounts

“At very first you can change to combined greens. It could possibly have little amounts of spinach and smaller amounts of chard,” she spelled out, “Ultimately you want to get absent from that, and start using romaine, leaf lettuces, and arugula, and watercress. Virtually any other green is good, other than chard, beet greens and spinach. You get those a few out of your salads and blenders and omelets, that’s a enormous reward.”

One more instance is persons on gluten-cost-free diet programs who are likely to eat a whole lot of significant-oxalate quinoa in location of wheat solutions. She indicates substituting teff or buckwheat for some or all of the quinoa getting consumed.

5 foods a longevity expert eats each day to stay young

Doctor and longevity expert Dr. Mark Hyman swears by these five foods to age well, live longer, and reduce the risk of chronic disease. 

The 63-year-old with over 286,000 TikTok followers says he is biologically 20 years younger thanks to his daily routine and eating habits. His recent best-selling book Young Forever: The Secrets to Living Your Longest, Healthiest Life promotes the idea that people have some control over the rate at which they age and, therefore, the quality of their later years.

Exercise, nutrition, managing stress, and socialization are all associated with aging well and reducing the risk for chronic conditions that lead to early mortality—although genetics undoubtedly still plays a role. 

These are the five foods Hyman eats daily to “ensure my health and to make sure I live a long and healthy life,” he says in a recent TikTok. 

In short, these foods “are medicine,” the aging expert says. 

Cruciferous vegetables 

Cruciferous vegetables—broccoli, brussels sprouts, kale, and cabbage—are rich in phytonutrients crucial for reducing inflammation and the risk of cancer. They also contain magnesium, folate, and fiber to help with digestion.  

“All that stuff contains compounds that activate the cellular detoxification pathways that optimize your mineral status,” Hyman says in the TikTok. 

Hyman eats a cup or two of these vegetables each day. 

Olive oil

The cornerstone of the Mediterranean diet is cooking with olive oil, and Hyman says he prioritizes extra virgin olive oil each day. The healthy fat contains antioxidants touted for reducing the risk of chronic health conditions and heart disease. 

Olive oil can also combat oxidative stress, which harms brain health and can trigger neurodegenerative diseases.  

“Good fats are good for you,” Hyman says. “You need to make sure you get lots of good fats, and olive oil is a great way to do it.”

Nuts 

Nuts, including cashews, almonds, and walnuts, have been associated with a reduced risk for diabetes, improving health and life span, Hyman says. They are rich in fiber, making people feel fuller and stay energized for longer.  

Dan Buettner, the founder of Blue Zones LLC, also found nuts as a key to longevity in his research centered around the diets of those living the longest—and says to eat a daily handful.

Berries

Berries contain a large number of antioxidants and phytochemicals, which can “activate longevity pathways,” Hyman says. They can also keep the gut healthy, fight inflammation, and, therefore, reduce the risk for heart disease and other life-threatening chronic conditions. 

Try a handful of blueberries or blackberries in a morning smoothie or as a pick-me-up snack.  

Green tea 

While tea isn’t technically a food, it is still a key part of Hyman’s day. Beyond the calming feeling of a warm cup of tea, the beverage can reduce oxidative stress. Green tea contains catechins, antioxidants that can protect the brain from disease and help people age well.

When Hyman was in Icaria, Greece, one of the globe’s Blue Zones, he observed the community frequently indulging in wild sage tea, he adds. 

Gooh Groceries will provide healthy foods and affordable living in summer 2023

MADISON, Wis. (WMTV) -Fruits, vegetables and affordable living. Two co-owners are turning a former strip club into a grocery store in one of Madison’s food desert areas.

Friends Jerreh Kujabi and Batch Samba plan to open Gooh Groceries on East Washington Avenue — an area deemed a food desert, which lacks access to healthy food options. The upstairs of the store will become apartment units.

“There’s not just the food shortage in the neighborhood but also housing which is a bigger problem, not just here but in the entire city of Madison,” Kujabi said.

They bought the property, which was a former strip club, in 2021.

Besides a Kwik Trip, the nearest grocery store for residents on East Washington Avenue is a Hy-Vee which is nearly a mile away. This can be a difficult journey for people without cars because they would have to pass through major intersections.

“Most of them are low-income folks. They have challenges with transportation,” Kujabi said. “You can imagine having a single-family living in this neighborhood having two kids to cross East Washington to Hy-Vee and you have your groceries with a vehicle in the process.”

He says finding affordable housing is another issue in Madison.

“We are making major renovations there right now to turn those units into apartments so there would be a grocery store on the main level and the upstairs will be residential,” he said.

Through this journey. The duo found construction workers who understood their goals. Findorff Project Manager Cory Hansen says he enjoys working with Kujabi and Samba.

“They care about their community. they want to turn this building from its lighted past to something that is good for the community,” Hansen said.

As the project unfolded—Findorff Special Project Supervisor Brandon Johnson found remnants of the past, the building began as a casino.

“My favorite part of the project is the terrazzo floors that we discovered,” Johnson said. “We have them protected and covered but they are absolutely stunning. They were completely covered up and you would have no idea they were there.”

Kujabi says there is a high presence of West Africans and Hmong people. He says the store will be a regular grocery store with options that will make people feel at home.

“We’ll be carrying food stuff from different parts of Africa and also cater to the community that is here. it’s going to be mix,” Kujabi said. “You can pretty much find anything when you come here when we open.”

They are planning to finish construction by the spring to open by early summer.

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I’m A Health Coach And These Are The Foods I Tell My Clients To Eat

I’m A Health Coach And These Are The Foods I Tell My Clients To Eat

When you get to the “hangry” degree of starvation, it is tempting to just seize something in just reach—but some food items can do a lot more harm than excellent, especially if you’re trying to shed body weight. We spoke with Joanna Wen, wellness mentor and founder of Spices & Greens, and Cindy Wilson, a certified nutritionist at NutriInspector. They agreed that they recommend fish, nuts, and Greek yogurt to their consumers when they’re hungry. These foods are superior in protein but reduced in calories so you can experience satiated when trying to keep your body weight in look at. Locate out additional below!

Examine Far more: 4 Healthier Snacks You are going to Basically Want To Eat–& They Assistance With Body weight Reduction

Fish

Fish is a single of the healthiest meals you can incorporate to your weekly food strategy. It’s abundant in all varieties of nutrients that benefit your system in various strategies, which includes weight loss. Fish is an vital portion of the Mediterranean eating plan, which is regarded the greatest diet plan for body weight reduction. So it can be quick to conclude that having fish is a huge component of this diet’s achievement.

“Fish is packed whole of healthful fat and omega-3s,” Wen clarifies, “which support minimize irritation in the physique and support in weight reduction.” So, when you insert a protein like fish to meals, you’re far more probable to remain pleased for a longer time. And if you decide on a fatty fish like salmon, you can improve hair thickness and glow, so it can be a get-gain!

Nuts

Wilson endorses nuts for when her clientele are hungry due to the fact they are rich in vital vitamins that support promote body weight loss. The 5 most effective nuts that could assist you reduce body weight are almonds, cashews, pistachios, hazelnuts, and walnuts.

“Nuts these types of as almonds, walnuts, and pistachios are great sources of protein and healthier fat that assistance retain you satiated and total for for a longer period durations,” Wilson states. “They also give various vitamins such as fiber, vitamin E, and magnesium that assist in general wellbeing.” Nuts are a excellent snack alternative, way too! They are superior in protein, fiber, and healthy fats, all of which promote weight loss and hold you fuller, lengthier. Almonds, in unique, make a fantastic addition to a morning bowl of oats.

Greek Yogurt

Wen and Wilson also recommend their consumers try to eat Greek yogurt when they are hungry. Greek yogurt can act as a excellent snack or a delicious and wholesome dessert simply because it is loaded with protein and is metabolism-boosting.

“Greek yogurt is chock whole of probiotics,” Wen suggests, “which are crucial for gut wellness and are useful for digestion and excess weight administration.”

Wilson agrees, incorporating that Greek yogurt is, an exceptional resource of protein, which allows hold you feeling full and happy. It truly is also minimal in energy and substantial in calcium and probiotics, which support gut overall health.” Yum!

The Bottom Line

In the end listening to your system and feeding you when you’re hungry is the healthiest route to take even when you might be doing the job to shed bodyweight. Mindfully having and getting nutrient-dense foodstuff like fish, nuts, and Greek yogurt will help satiate your hunger. On the other hand, Wen and Wilson endorse keeping away from processed meals and sugary beverages if you want to get rid of bodyweight!

A Personal Trainer Shares her Favorite Cheap Healthy Foods

Inflation is really impacting food prices and, therefore, all our wallets are getting skinnier. Many of us have a tendency to assume that healthy food is expensive and it can be easy to feel frustrated when you feel like you have to choose between between saving money and eating healthy.

As a trainer, I believe that nutrition is crucial to good health and no one should have to skimp on that. There are a lot of affordable grocery items that are both healthy and inexpensive. Here are my tips for how to feed yourself — and your loved ones — delicious, nutritious meals that don’t break the bank.

A Personal Trainer Shares her Favorite Cheap Healthy Foods
Contrary to popular belief, frozen veggies are not less nutritious than fresh vegetables.Roberto Machado Noa / Getty Images

A cheap and healthy grocery list

  • Frozen veggies: I buy whatever’s on sale because they’re as nutritious as fresh produce, but don’t spoil. I throw them into a bowl and microwave them or add them to a stirfry.
  • Frozen berries: Whatever type is on sale dictates my smoothie flavor for the week! I’m partial to raspberries — I love the sweetness with a little sour — but if pineapple chunks are on sale then I buy those instead. They also serve as ice so that my smoothies aren’t watered down, and frozen fruit doesn’t spoil like fresh fruit so I don’t have to worry about wasting it. Plus, some berries — like strawberries — are so packed with nutrients that dietitians call them super fruits!
  • Canned tuna: This is a super fast protein I can dump on top of salads or put on top of open-faced peppers with slices of pickles and cucumbers on top for a crunch.
  • Chickpeas: Canned beans are great to have on hand, and I’m partial to chickpeas because, being Lebanese, I can easily whip up hummus for a protein-packed snack, or I can put them in the oven with some seasoning for baked chickpeas as a snack or salad topper.
  • Rotisserie chicken: Shred this already-cooked chicken and make chicken tacos, chicken dip or a chicken stirfry.
  • Tofu: Sub in tofu instead of meat for a vegetarian meal or a Meatless Monday. Or instead of buying pricey eggs, scramble tofu which has a similar texture to scrambled eggs to make your next breakfast scramble! You can also add tofu to smoothies instead of protein powder. If you’re not sure how to cook tofu, check out our guide for how to cook tofu.
  • Lentils: Lentils are another meatless option to get in protein. Whether you make a stew, soup, or are simply looking for a non-meat protein option on top of a salad, these beans are great for your wallet and your protein intake!
  • Store-brand cheese: If you don’t feel bloated after eating cheese, check out non name-brand cheeses at your grocery store that are still reasonably priced. Use cheese as a snack for protein or as a topper for warm casseroles!
Spicy Tofu with red sauce.
Tofu is so versatile that you can use it in everything from smoothies to curries. Wheatfield / Getty Images/iStockphoto

Healthy recipes on a budget

If you want to put some of these ingredients to use right away, here are some delicious recipes to get you started.

Berry-Banana Smoothie

This smoothie calls for strawberries and blueberries, but you can use any frozen berry that’s on sale. You can also sub in spinach or another dark, leafy green for kale.

Spiced Roasted Chickpeas

ClarkandCompany / Getty Images

These chickpeas are super easy to make and you can use them in a multitude of ways. Roasted chickpeas make for a great salad topper, and they’re also a great protein-rich snack.

Barbecue Chicken Quinoa Salad

Courtesy Matt Armendariz

This barbecue rotisserie chicken salad makes for a nutrient-dense meal any time of day and using rotisserie chicken makes it easy to make.

Chickpea and Tuna Salad

Laura Vitale

This chickpea and tuna salad is healthy, delicious and it requires no cooking! Win-win-win.

More meal planning tips from a trainer

5 foods to incorporate into a heart-healthy diet

What do antioxidants and omega-3 fatty acids actually do to protect against heart disease?

PORTLAND, Maine — Certain foods can prevent inflammation in arteries and keep the blood pumping through our bodies. Onycha Carlson is a registered dietician who works with patients at Northern Light Health to form healthier diet plans. 

Carlson walked us through five foods you can incorporate into a more heart-healthy diet:

“Antioxidants work in the body to help decrease oxidation of the cells, so that will help keep the cells in the body healthy,” Carlson said, explaining why blueberries are great to incorporate into diets whenever and wherever you can.

“Any cellular damage that can happen can happen to the arteries and the heart muscle itself, so it helps decrease our risk of creating damage in the body.”

“There’s been a lot of research done, especially in recent years, about avocados and their link to heart health. According to the research, having at least two servings of avocado a week, which is one entire avocado, it decreases your risk significantly for heart disease-related risk,” Carlson said.

“They’re a great source of dietary fiber, as well as healthy fats.”

It’s worth noting, one serving size is half of an avocado. 

“Brown rice is a complex carbohydrate, a whole grain that’s also a really great source of dietary fiber that helps lower your LDL cholesterol in the body—that’s what’s known as the bad cholesterol in the body.”

“That’s another food that has heart-healthy fats in it, specifically omega-3 fatty acids in that. What omega-3 fatty acids do in the body is they help decrease inflammation in the body. So any inflammation in the arteries surrounding the heart, that can decrease our risk for heart disease,” Carlson said about salmon. 

A recommended serving size for salmon is four ounces two times a week. If you’re unsure of what 4 oz. would look like, it’s about the size of a deck of cards.

“A lot of folks that I talk with don’t know about this product, they’re unfamiliar. It’s a great lean protein and in addition to being a complete protein source, it’s a complete source of fiber. It also contains something known as an isoflavone, which has been linked to improve heart health.”

Tempeh is almost like tofu, in the sense that you can marinate it and let it absorb the flavors of whatever dish you’re using it in. Some packages of tempeh need to be marinated overnight or at least for a few hours, while others are ready to use right out of the package. 

Carlson shared one more dish with us that she said could easily be a meal: a mango quinoa salad. 

“I bring it to almost every gathering I go to. It’s a great dish, great year round, it has mangoes, dried cranberries, different herbs, and vegetables, but then quinoa, which is also another complete protein source, which is lean and great for heart health,” Carlson said. 

“Every little bit counts when it comes to choosing the right foods for your heart health,” she added.

To see more heart-healthy recipes and tips for preparing dishes, click here. 

For more wellness tips, including meditations to try for better breathing, click here. 

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