Diet
-
Summer’s Healthiest Fruits
Summer fruits not only provide a refreshing treat during the hotter months, but they also bring a myriad of health benefits. Packed with vitamins, minerals, fibre, and antioxidants, fruits can contribute significantly to overall health and well-being. This article focuses on the health benefits of the top three seasonal summer fruits: watermelon, mango, and berries.
Watermelon
Nothing screams summer like a juicy, sweet slice of watermelon. This quintessential summer fruit is not only thirst-quenching but also offers an array of health benefits. Comprising about 92% water, watermelons serve as an excellent hydration source, making them a perfect treat for those sweltering summer days.
Watermelon is also known for its high lycopene content, a powerful antioxidant that gives the fruit its vibrant red color. Lycopene plays a significant role in heart health and may help protect against certain types of cancers. Moreover, watermelon is rich in Vitamins A and C, which bolster the immune system, promote eye health, and enhance skin quality.
Mango
Mango comes to full ripeness during the summer season, offering its unique flavor and sweetness to fruit lovers. But its enticing taste is not the only reason to add it to your summer diet. Mangoes are loaded with Vitamins A and C, promoting a healthy immune system. They also contain a high amount of dietary fiber, aiding digestion and contributing to feelings of fullness, which can help manage weight.
One of the more intriguing benefits of mangoes lies in their high content of the antioxidant zeaxanthin. Zeaxanthin has been shown to play a protective role in eye health, potentially defending against age-related macular degeneration.
Berries (Blueberries, Strawberries, Raspberries)
Summer is berry season, with a variety of these small, flavorful fruits available, including strawberries, raspberries, and blueberries. Berries are an excellent source of fiber and vitamin C. The fiber aids digestion, while Vitamin C boosts immune function and skin health.
Perhaps most notably, berries are rich in antioxidants, particularly flavonoids, which help reduce inflammation and oxidative stress. Certain types of berries also contain compounds that have been shown to improve memory and cognitive function.
To top it all off, berries are a low-calorie option, allowing you to satisfy your sweet tooth without overloading on calories. This makes them an excellent choice for those looking to maintain or lose weight during the summer months.
In conclusion, summer offers an array of fruits that not only taste fantastic but also provide significant health benefits. Watermelon, mango, and berries should be on everyone’s summer shopping list, providing hydration, essential nutrients, and disease-fighting antioxidants. Enjoy them in salads, smoothies, or just on their own to make the most of the summer season while boosting your health.
-
The Science-Backed Benefits of Protein
Protein is considered one of the most important food elements (also known as a macronutrient) for the normal, healthy growth of the human body, and there are many science-backed reasons as to why you should eat more of it. Your hair and your nails, for example, are made up of mostly protein. Your body also needs protein to create hormones, enzymes and other types of chemicals, and is essential in the building of our muscles, bones, cartilage, blood and skin. While most people consume enough protein to avoid becoming deficient in it, it’s never a bad idea to increase your protein intake – as whether you’re wanting to lose weight or just create a healthier environment for your body, it has many benefits.
Staying on the subject of weight loss, protein can be significantly helpful in assisting with this as it is more filling, meaning you’ll notice reduced levels of hunger which ultimately means you’ll also be less likely to crave unhealthy snacks (i.e. sugary or salty foods, like candy, chocolate or potato chips) in-between meals. According to one study, increasing your protein intake to 30% can result in eating as many as 400 fewer calories each day. Muscle loss is also a problem for some, and there are a few different reasons why that can happen – one being too much cardio exercises and not enough strength training. If you’re focusing on low-impact, non-weight bearing exercises, you’ll find it’s not enough to tone and define your muscles, so you should consider a combination of the two in your workout routine. If this isn’t enough to help build muscle then that’s where protein comes in, as it not only works as a good building block, but it also helps you maintain your muscle mass as well as strengthen them. If you’re someone who plays sports, you’re likely all too familiar with sports-related injuries. These types of injuries can set you back weeks, if not months at times, particularly if you’re prone to them or if your body isn’t able to heal as quickly on its own, which can also lead to loss of muscle mass, and is also another reason why a protein-rich diet is important.
If you’re overweight or obese, this can pose many dangers to your health – including increasing your risk of developing diabetes and having high blood pressure, which is also known to cause strokes. Studies have shown that individuals who have increased protein intake had lower systolic blood pressure readings by as much as 1.76 mm Hg, and a diastolic blood pressure reading of 1.15 mm Hg. Along with causing strokes, high blood pressure can also contribute to weakening or narrowing of the blood vessels, heart failure, and even heart attacks, so it’s important to keep your blood pressure at a healthy level. If you’re still unable to get your blood pressure where it needs to be by increasing your protein intake and making other healthy lifestyle changes on your own, you should speak with your physician as they may need to prescribe you medication to help keep it under control.
If you have a slower metabolism, eating more protein can help boost it which will also increase the amount of calories you’ll burn. One study conducted showed that those with a low-protein diet burned around 100 more calories per day, while those on higher-protein diets burned, on average, approximately 250 more calories per day compared to those who had less protein intake.
You can learn more about why protein is good for you via Canada’s Food Guide.
As for the best sources of protein, it can be found in meat (beef, pork, lamb and veal), poultry (chicken, turkey), fish/seafood (salmon, sardines), legumes (beans, peas, soybeans, lentils), nuts and seeds, eggs, and low-fat dairy products (milk, cheese, yogurt.)
-
Nutritional Strategies for Stress Reduction
Stress can impact us in a number of ways and for a number of different reasons. There are also many different ways to deal with stress, including everything from trying different relaxation techniques to speaking with a counsellor. Stress can also be a common contributor to both anxiety and panic attacks, which sometimes need to be managed with medication. What you might not be aware of, however, is the role your diet can also play when it comes to stress management.
When you’re stressed out, your body produces hormones that can cause a temporary increase in your blood pressure. If your high blood pressure is, in fact, related to stress, then try adding bananas and avocados to your diet. Both are loaded with the mineral known as potassium, which has been known to help lower and maintain healthy blood pressure levels. Pomegranates, beets, and whole grains are also great to incorporate into your diet if you are concerned about high blood pressure.
Leafy green vegetables are also great for fighting stress – particularly spinach, kale, and swiss chard. They are all rich in folate which can help balance out the stress hormone known as cortisol, and they produce the pleasure-inducing brain chemical known as dopamine. Back in 2012, a study published in the Journal of Affective Disorders found that those who consumed more of these leafy greens had a lower risk of stress and other mental health issues, such as depression, and also tended to feel more energetic.
Foods that are high in protein can also have an effect on stress, such as turkey. This is because turkey contains an amino acid known as tryptophan, which is often to blame for that feeling of fatigue you get after consuming it. However, that’s not necessarily a bad thing, as tryptophan not only helps to regulate feelings of hunger but can also improve your overall happiness and wellbeing. It’s also high in things like B vitamins, zinc, potassium, phosphorus and selenium, and is low in both saturated fat and cholesterol, making it a good food to incorporate as part of a healthy diet plan. Foods such as eggs, nuts, seeds, beans, tofu and oats are also high in tryptophan.
Foods that are rich in omega-3 fatty acids are also beneficial in combating stress and anxiety, and have also been found to be helpful in improving mood disorders such as depression (including postpartum depression) and bipolar disorder thanks to their anti-inflammatory properties as well as their ability to easily travel through the brain cell membrane and interact with the brain’s mood molecules. Some of the best food sources of omega-3s include fish such as salmon, tuna, mackerel and sardines, nuts and seeds such as walnuts, flax and chia seeds, as well as oils that are plant-based, such as canola and soybean oil. You can also take a fish oil supplement, which can be found at most pharmacies, health food or vitamin stores.
If you’re someone who tends to skip breakfast, this is something I recommend avoiding. Why? Because breakfast is considered to be one of the most important meals you can eat as it provides you with the fuel you need to get through your day. If you’re going to consume carbohydrates, you should make it oatmeal. This is not only a quick and easy breakfast food to make, but it also contains a dietary fibre known as beta-glucan, which has been strongly linked to improved heart health. A carbohydrate like oatmeal has also been known to help the brain create serotonin, and serotonin is what boosts your mood.
Click here for a list of even more stress-fighting foods!
-
Fast Food: Harmful Effects, Healthy Alternatives
Fast food may be popular in today’s busy world because of its convenience, affordability, and speed, but it comes with several drawbacks. The adverse effects of regular fast food consumption can have long-lasting and serious implications for one’s health. In this article, we will discuss why it is crucial to say “no” to fast food and explore healthier alternatives.
Harmful Effects of Fast Food
1. Nutritional Deficiency: One of the major issues with fast food is the lack of essential nutrients. Fast food meals are often high in calories but low in vital nutrients like vitamins, minerals, and fibre. This can lead to nutritional deficiencies, which can cause health problems over time. Lack of proper nutrients may affect energy levels, immune function, and overall wellbeing.
2. High in Unhealthy Fats and Sodium: Many fast food items are deep-fried or cooked in unhealthy oils, leading to an overabundance of trans fats and saturated fats. Excessive consumption of these fats can raise bad cholesterol levels, increasing the risk of heart disease and stroke. Additionally, fast food is typically high in sodium, which can contribute to high blood pressure and increase the risk of heart disease, stroke, and kidney disease.
3. Excessive Sugar and Unhealthy Carbs: Fast food often contains excessive sugar and refined carbohydrates, which can lead to weight gain, insulin resistance, and diabetes. The overconsumption of sugary drinks, desserts, and processed foods can lead to an increase in blood sugar levels, increasing the risk of type 2 diabetes. Consuming too many refined carbohydrates, such as white bread and fried foods, can also cause an unhealthy spike in blood sugar levels.
4. Weight Gain and Obesity: Fast food is calorie-dense but not satiating, leading to overeating and weight gain. The excessive consumption of fast food can contribute to obesity, a significant public health concern in Canada and worldwide. Obesity increases the risk of various chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
5. Negative Effects on Mental Health: There is a growing body of research linking poor diet and mental health. A diet high in fast food and processed foods may increase the risk of depression, anxiety, and other mental health issues. The lack of essential nutrients can affect brain function, mood, and overall mental wellbeing.
6. Environmental Impact: Choosing to avoid fast food is not only beneficial for your health but also for the environment. Fast food chains are major contributors to environmental pollution, deforestation, and waste. The large-scale production of meat, packaging waste, and energy consumption associated with fast food restaurants contribute to greenhouse gas emissions, deforestation, and pollution.
Healthy Alternatives to Fast Food
Making healthier choices can benefit your physical and mental health and help you avoid the risks associated with fast food consumption. Consider the following alternatives:
- Home-Cooked Meals: Preparing meals at home allows you to control the ingredients and portion sizes. Cooking can be enjoyable and provides an opportunity to try new, healthier recipes.
- Meal Planning: Planning your meals in advance can help you avoid the temptation of fast food. Prepare and pack healthy lunches and snacks for work or school to save time and money.
- Choose Healthier Options: If you find yourself in a situation where fast food is the only option, opt for healthier choices like grilled chicken, salads, or wraps instead of deep-fried items.
- Practice Portion Control: If you occasionally indulge in fast food, be mindful of portion sizes. Opt for smaller portions and avoid supersizing your meals.
- Stay Hydrated: Drink water or unsweetened beverages instead of sugary drinks. Staying hydrated can help control your appetite and prevent overeating.
Saying “no” to fast food and opting for healthier alternatives can have a positive impact on your physical and mental health. Making informed food choices and being mindful of your diet can help you avoid the long-term risks associated with fast food consumption and contribute to a healthier and happier life.
-
Fighting Unhealthy Food Cravings
Fact: When we feel hungry, we eat.
Also fact: We eat when we aren’t necessarily hungry but have certain cravings for foods, like salty potato chips or sugary sweets such as chocolate, cakes, and candy; and sometimes these temptations can be hard to resist. However, these food cravings are often an indicator that our bodies are missing something.
Below are some of the most common reasons as to why we might experience food cravings, and what you can do to crush them and ultimately replace certain unhealthy foods with ones that are better for you.
LACK OF WATER: Also known as dehydration, this can often manifest itself as hunger. Common reasons as to why one might become dehydrated include sweating, diarrhea, vomiting, frequent urination, burns, as well as diabetes. Symptoms of dehydration often include increased thirst, darker urine as well as decreased urine production, dry mouth, fatigue, headache, muscle weakness, and, as mentioned, hunger. Therefore, if you do become dehydrated, instead of reaching for something to eat you should first increase your fluid intake with a glass of H2O. Not only will water rehydrate you and help you curb cravings, but it has many other health benefits too.
HORMONES: During a woman’s menstrual cycle, it’s not uncommon to develop cravings – especially for things like chocolate or salty foods. This is because during your period, your body is going through physiological changes and your hormones become temporarily out of whack. While cravings related to hormones are out of your control, you can still opt for healthier food options. Alternatively, some women may notice a decrease in their appetite during their period, though this can sometimes be blamed on other symptoms related to menstruation such as nausea, bloating, fatigue, constipation and/or diarrhea.
EMOTIONS: Hormones can certainly send your emotions spiralling, but we can also feel emotional for a multitude of other reasons. This can come from being in an unhappy relationship, feeling uninspired, lacking spirituality, feeling lonely, disappointed, or even stressed. All of these can lead to what’s known as “emotional eating.” When your emotions are at an all-time high, stop and ask yourself why instead of using food as a crutch. If you’re having trouble with mental health, such as feeling anxious, depressed, or suicidal, never feel ashamed to reach out for help.
NUTRITIONAL DEFICIENCIES: When the body is deficient in certain nutrients, it sometimes tries to make up for that lack of nutrients by making us crave other unhealthy foods, such as sugar and caffeine – or, if you’re not getting enough minerals, salty foods. In order to fully function, the body needs a variety of macro and micronutrients.
To find out whether or not things like nutritional deficiencies, hormones, and other health factors are contributing to your cravings, it’s a good idea to book an appointment with your family physician. There are also other things you can do to keep those cravings at bay. Firstly, you need to be mindful of the foods you eat. Mindful eating can help you distinguish the difference between cravings and actual hunger, and teaches you awareness about your eating habits. It’s also not a good idea to let yourself get to the point where you are starving, or skip out on meals, as this will only increase your hunger and cravings. Always make sure you eat three healthy, well-balanced meals each day and have healthy snacks on hand. Eating more protein at breakfast time can also significantly reduce your cravings. Another great way to curb them is through meal prep. Spontaneity is one of the biggest reasons why people indulge in foods they shouldn’t, so by planning meals ahead of time you’re able to make healthier choices and will be less likely to experience cravings. When you do find yourself craving a certain food, try to distance yourself from it by finding a distraction. A distraction can be anything from going for a walk, talking a shower, or reading a book; anything that takes your mind off of the foods you know you shouldn’t be eating.
-
Hidden Dangers of Unhealthy Carbohydrates
Carbohydrates, often referred to as “carbs,” are a macronutrient found in various foods and beverages. They are a primary source of energy for the body, essential for fuelling our daily activities and bodily functions. However, not all carbohydrates are created equal. While some carbs are beneficial and necessary for optimal health, others can be detrimental, contributing to a range of health issues, from obesity to diabetes and cardiovascular disease. This article delves into the world of unhealthy carbohydrates, exploring why they are harmful and identifying the specific types of carbs you should avoid to maintain a healthy lifestyle.
Understanding Carbohydrates
Carbohydrates are one of the three macronutrients, alongside proteins and fats, that the body needs in substantial amounts. They are categorized into three main types: sugars, starches, and fibre. Sugars are simple carbohydrates that provide quick energy, while starches and fibre are complex carbohydrates that offer sustained energy and various health benefits. However, the health impact of these carbs largely depends on their source and how they are processed.
1. Simple Carbohydrates:
Simple carbohydrates are made up of one or two sugar molecules. They are quickly broken down by the body, leading to rapid spikes in blood sugar levels. Common sources include table sugar, honey, and high-fructose corn syrup. While not all simple carbs are unhealthy, those that are highly processed and refined can be particularly harmful.
2. Complex Carbohydrates:
Complex carbohydrates consist of longer chains of sugar molecules and are found in foods such as whole grains, legumes, and vegetables. They take longer to digest, providing a steady release of energy and helping to maintain stable blood sugar levels. However, when complex carbs are refined, they lose much of their nutritional value and can become just as harmful as simple sugars.
The Impact of Unhealthy Carbohydrates
Unhealthy carbohydrates, particularly those that are refined and processed, can have numerous adverse effects on health. Here are some of the key reasons why these carbs are bad for you:
1. Blood Sugar Spikes and Insulin Resistance:
When you consume refined carbs, they are rapidly absorbed into the bloodstream, causing a sudden spike in blood sugar levels. This triggers the pancreas to release insulin, a hormone that helps cells absorb glucose from the blood. Frequent spikes in blood sugar and insulin levels can lead to insulin resistance, where cells become less responsive to insulin. Over time, this can result in type 2 diabetes, a chronic condition characterized by high blood sugar levels and an array of associated health complications.
2. Weight Gain and Obesity:
Refined carbohydrates are often high in calories but low in nutritional value. They can contribute to weight gain and obesity by promoting overeating. These carbs lack fibre, which means they do not provide the same feeling of fullness as whole, unprocessed carbs. As a result, you may consume more calories than necessary, leading to weight gain. Obesity is a major risk factor for various health problems, including heart disease, diabetes, and certain cancers.
3. Increased Risk of Heart Disease:
Diets high in unhealthy carbohydrates are linked to an increased risk of cardiovascular disease. Refined carbs can raise levels of triglycerides, a type of fat found in the blood, which is a risk factor for heart disease. They can also lead to higher levels of LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol, and lower levels of HDL (high-density lipoprotein) cholesterol, known as “good” cholesterol. This combination can contribute to the build-up of plaque in the arteries, increasing the risk of heart attack and stroke.
4. Inflammation and Chronic Diseases:
Refined carbohydrates can promote inflammation in the body, a key factor in the development of many chronic diseases. Inflammation is the body’s natural response to injury or infection, but chronic inflammation can damage healthy tissues and organs. Diets high in refined carbs are associated with increased markers of inflammation, which can contribute to conditions such as arthritis, inflammatory bowel disease, and even certain types of cancer.
5. Poor Digestive Health:
Fibre is essential for healthy digestion, helping to regulate bowel movements, prevent constipation, and support a healthy gut microbiome. Refined carbohydrates are typically stripped of their fibre content, leading to poor digestive health. A diet lacking in fibre can result in digestive issues such as constipation, bloating, and an increased risk of diverticulitis, a condition where small pouches in the colon become inflamed or infected.
Types of Unhealthy Carbohydrates to Avoid
1. Sugary Beverages:
Sugary drinks, including soda, fruit juices, and energy drinks, are some of the worst offenders when it comes to unhealthy carbs. These beverages are loaded with added sugars, providing a significant amount of calories with little to no nutritional value. They can lead to rapid spikes in blood sugar and insulin levels, contributing to weight gain and an increased risk of diabetes and heart disease. Moreover, liquid calories do not provide the same feeling of fullness as solid foods, which can lead to overconsumption and additional calorie intake.
2. Refined Grains:
Refined grains, such as white bread, white rice, and pasta made from refined flour, have been stripped of their bran and germ, which contain fibre and essential nutrients. This process results in a product that is high in simple carbohydrates and low in nutritional value. Consuming refined grains can lead to rapid blood sugar spikes and increased hunger, promoting overeating and weight gain. Opting for whole grains, such as brown rice, whole wheat bread, and quinoa, can provide more fibre, vitamins, and minerals, supporting better health.
3. Pastries and Baked Goods:
Pastries, cakes, cookies, and other baked goods made with refined flour and added sugars are high in unhealthy carbohydrates. These treats are often loaded with trans fats and saturated fats, further increasing their negative impact on health. Regular consumption of these foods can contribute to weight gain, insulin resistance, and an increased risk of chronic diseases such as diabetes and heart disease. Choosing healthier alternatives, such as baked goods made with whole grains and natural sweeteners, can help satisfy your sweet tooth without compromising your health.
4. Breakfast Cereals:
Many commercially available breakfast cereals are marketed as healthy options, but they are often high in added sugars and refined grains. These cereals can lead to rapid spikes in blood sugar and insulin levels, followed by a crash that leaves you feeling hungry and fatigued. Reading the nutrition labels and choosing cereals that are low in sugar and high in fibre can help you make better choices for your morning meal. Opting for whole grain cereals, oatmeal, or homemade granola can provide sustained energy and keep you feeling fuller for longer.
5. Snack Foods:
Snack foods such as chips, crackers, and pretzels are typically made from refined grains and contain added sugars and unhealthy fats. These snacks are high in calories and low in nutritional value, making them a poor choice for those looking to maintain a healthy diet. Instead, opt for snacks that are high in fibre and protein, such as nuts, seeds, and fresh fruits and vegetables. These options can help you feel satisfied between meals and provide essential nutrients to support overall health.
6. Sweets and Candies:
Sweets and candies, including chocolate bars, gummy candies, and lollipops, are packed with added sugars and unhealthy carbohydrates. These treats provide a quick source of energy but can lead to rapid spikes in blood sugar and insulin levels, contributing to weight gain and an increased risk of chronic diseases. Enjoying sweets in moderation and choosing healthier alternatives, such as dark chocolate or fruit-based snacks, can help you satisfy your cravings without negatively impacting your health.
Making Healthier Choices
Transitioning to a diet that limits unhealthy carbohydrates and emphasizes whole, unprocessed foods can have numerous benefits for your health. Here are some tips for making healthier choices:
1. Focus on Whole Foods:
Prioritize whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are naturally rich in fibre, vitamins, and minerals, providing sustained energy and supporting overall health. Whole foods are less likely to cause rapid spikes in blood sugar and are more filling, helping to prevent overeating.
2. Read Nutrition Labels:
Pay attention to nutrition labels and ingredient lists when shopping for packaged foods. Look for products that are low in added sugars and high in fibre. Avoid items with refined grains, high-fructose corn syrup, and other added sugars. Choosing products with minimal ingredients and recognizable names can help you make better choices.
3. Cook at Home:
Preparing meals at home allows you to control the ingredients and avoid hidden sugars and unhealthy fats. Cooking from scratch using whole, unprocessed ingredients can help you create nutritious and delicious meals that support your health. Experiment with new recipes and cooking techniques to keep your meals interesting and satisfying.
4. Practice Portion Control:
Even healthy foods can contribute to weight gain if consumed in excess. Practicing portion control and mindful eating can help you avoid overeating and maintain a healthy weight. Pay attention to hunger and fullness cues, and try to eat slowly and without distractions to fully enjoy your meals.
5. Choose Healthy Snacks:
Stock your pantry and refrigerator with healthy snack options, such as fresh fruits, vegetables, nuts, and seeds. Having nutritious snacks readily available can help you avoid reaching for unhealthy options when hunger strikes. Preparing snacks in advance, such as chopping vegetables or portioning out nuts, can make healthy eating more convenient.
6. Limit Sugary Drinks:
Cutting back on sugary beverages can have a significant impact on your overall health. Instead of soda, fruit juices, and energy drinks, opt for water, herbal teas, or sparkling water with a splash of lemon or lime. Staying hydrated with healthy beverages can help you maintain energy levels and support overall health.
Unhealthy carbohydrates, particularly those that are refined and processed, can have numerous adverse effects on health. By understanding the impact of these carbs and making healthier choices, you can support better overall health and reduce the risk of chronic diseases. Focusing on whole, unprocessed foods, reading nutrition labels, cooking at home, practicing portion control, choosing healthy snacks, and limiting sugary drinks are all strategies that can help you avoid the hidden dangers of unhealthy carbohydrates and maintain a balanced, nutritious diet. Making these changes may require some effort and adjustment, but the benefits to your health and well-being are well worth it.
-
The Healthiest Fruits and Vegetables for the Spring
With the spring season (and warmer weather) comes more options for us to make easier, healthier choices when it comes to the foods that we are putting into our bodies each and every day. The healthier, more nutrient-rich foods that we eat, the better we will ultimately feel. Among the best sources of nutrients are fruits and vegetables. While you can enjoy any fruit or vegetable all year round by purchasing them canned, frozen, or even dried (which makes for a great healthy snack), nothing quite beats the quality and taste of produce that is fresh. That being said, it’s important to remember that when purchasing fruits and vegetables, there are also a few other factors that you should take into consideration, such as price as well as the types of fresh produce that you are choosing. Certain fruits and vegetables might cost a bit more than usual during certain times of year, such as winter, as this is a time when they aren’t as easily produced; while some grow better in the spring and summer, and also taste better depending on the season.
Below is a list of some of the best in-season fruits and vegetables for this time of year, in addition to the different ways in which they can benefit your health.
• Strawberries: This fruit is one you can never really go wrong with. It’s not only one of the most popular fruits of all, but did you know that there are as many as 10 different types of strawberries differing in everything from flavour, size, texture, and even colour.
Strawberries are also low in calories, fat, carbs, and are, of course, packed with nutrients, including being an excellent source of vitamins C and K, in addition to fibre, potassium, manganese, and folic acid. They are also known to help regulate blood sugar levels. Strawberries can be eaten as a standalone fruit, blended in a smoothie (along with other fruits), added to salads, in yogurt, and more.
• Pineapple: While oddly shaped – almost similar to that of a cactus – this is another fruit that is widely consumed during the spring and summer months. Despite their sweet taste, pineapples are also low in calories and packed with nutrients – including high compounds of both vitamin C and manganese. They’re also a good source of dietary fibre, as well as the enzyme known as bromelain, which can aid with digestion. While there’s no scientific evidence to back this up, there has been some thought that this particular enzyme can also help things like muscle soreness and other types of pain. Because of their high levels of vitamin C and thiamine, you may also find that the more pineapple you eat, the better your mood will be the more energy you’ll have. Pineapples can be incorporated into meals such as ham and pineapple pizza (when making this at home, try opting for a cauliflower-based crust), and more.
• Mango: This fruit, like the others, is rich in vitamins (everything from vitamin A to C, and D all the way to K) and other important nutrients. Studies have also linked mangoes and these nutrients to having the ability to improve things like digestive health, boost immunity, improve eyesight, and even potentially decrease the risk of developing certain cancers. Like strawberries, mangoes can also be added into smoothies, made into sorbet, or eaten alone.
• Avocado: While avocados might look and taste like they’re a vegetable, they actually belong to the fruit family. They’re considered high in fat, but monounsaturated fat, otherwise known as the “good” type of fat which can help to lower bad cholesterol, while containing close to 20 other vitamins and minerals that can help you fight off disease and infection, control blood pressure, improve your eye health, and also aid in cell repair during pregnancy.
• Carrots: This vegetable can be incorporated into a number of different meals in different ways. They’re also a good source of antioxidants, potassium, vitamin K, fibre, and beta carotene. They’re also a good vegetable to include in your diet if you’re someone who is trying to lose weight. In addition, carrots are also linked to decreased cholesterol levels, and are also great for your eye health.
Click here to learn more about eating smart in the spring season.
-
How to Eat Healthy
Whether you’re looking to lose weight or not, healthy eating is something that we all need to do. To ensure your diet is as healthy as it can be, it should consist of the following: Protein (found in things like meat, poultry, fish, dairy products, eggs, beans and nuts), fat (also found in animals and dairy products, nuts, as well as oils), and complex carbohydrates (found in whole grains, seeds, fruits and vegetables.) You also need vitamins and minerals, including vitamins A, B, C, D, E and K, as well as calcium, iron and potassium. Water is also something you should drink more of, as it keeps you hydrated and has a number of health benefits.
Another key factor when it comes to healthy eating is avoiding foods that are processed. When a food is processed, this means that it either comes packaged, canned, baked or dried – and while not all processed foods are unhealthy (milk, for example, as it needs to be pasteurized in order to remove harmful bacteria), many of them contain high levels of things like sugar, salt and fat, which are not only bad for the waistline, but can when eaten in excess can also contribute to things like high blood pressure, high cholesterol and diabetes. Among some of the most common processed foods include things like breakfast cereal, breads, meats (such as bacon, ham, salami, sausage), snacks (such as potato chips), baked goods (such as cookies, cakes, pies and pastries), foods that are microwavable (also known as “tv dinners”), and carbonated beverages.
Portion control is also important. While you shouldn’t starve yourself, you need to pay attention to what you’re putting on your plate and how much. The best way to do this is to make sure each meal you’re eating consists of at least 3 to 4 different food groups – i.e. a balance of proteins, fats, and complex carbohydrates. If you decide to not include a particular food group in one of your main meals (i.e. breakfast, lunch or dinner), then you can incorporate what you miss into your snacks throughout the day – for example, raw fruits and vegetables or nuts and seeds make for healthy snacks in between meals. As for just how much you need to eat of certain food groups, Canada’s Food Guide recommends getting at least 7 to 10 servings of fruits and vegetables per day, 6 to 8 servings of grain products per day, 2 to 3 servings of meat and meat alternatives per day, and 2 to 3 servings of milk or milk alternatives per day.
Your perspective is also crucial when it comes to eating healthy. Because many people often look at healthy eating as more of a “chore” and equate it to foods that are bland or boring, this is also one of the top reasons why you might find yourself gaining more weight as opposed to losing it, as a negative outlook can have an impact on the way you look at food along with which foods you put into your body – but it doesn’t have to be that way. The great thing about healthy eating is that you can choose from a variety of different foods that can either be eaten as standalone foods or incorporated into other meals – and the more variety of foods that you’re choosing, the more likely you are to want to stick to a healthy diet. Remember, consistency is key to being healthy.
It’s also a good idea to keep healthy foods as readily available as possible. To do this, most like to go grocery shopping for the week and plan out what they’re going to eat ahead of time, as last-minute meals are also when we tend to make less healthier food choices. If you’re someone who eats lunch at work or at school, instead of buying your snack from the vending machine or from the cafeteria, make your food at home. Foods bought from vending machines and cafeterias are usually full of things like added sugar, salt and other unhealthy ingredients in addition to being high in calories, so those are typically things you’ll want to avoid.
Embracing healthy eating is more than a series of dietary choices; it’s a lifestyle adjustment that requires awareness, preparation, and a positive mindset. By focusing on nutrient-rich foods across all food groups and minimizing processed items, you can significantly enhance your overall health. Remember, the variety in your diet not only keeps meals exciting but also encourages long-term adherence to healthier living. Keeping healthy options accessible and making informed choices even during busy times are key strategies that will help you sustain a nutritious and balanced diet.
-
Food’s Impact on the Brain
In order to stay as healthy as we can, we need to ensure that we’re always making healthy choices and be conscious of how we treat our bodies from both a mental and physical standpoint. This can mean doing things like getting regular exercise, getting adequate amounts of sleep each night, avoiding bad habits (such as smoking tobacco or drinking alcohol in excess), as well as having a diet that is rich in essential nutrients – including vitamins and minerals, proteins, healthy carbohydrates and fats, and water.
Eating well is fundamental for our overall health and wellbeing, as the healthier foods we eat, the less likely we are to develop serious health problems – including diabetes, high cholesterol, high blood pressure, cardiovascular disease, and even certain types of cancer. When we don’t eat healthy, there can be significant changes. For example, you might start to gain weight or find yourself feeling more fatigued and lacking the same level of energy you once had. Through making healthy meal choices, these are things that can be prevented.
Foods can also have a significant impact on your mood. This is because 90% of your serotonin receptors (which not only influence just your appetite but also influence other biological and neurological processes including memory, anxiety, cognition, and learning, just to name a few) are found in the gastrointestinal tract, and there is two-way communication that occurs via the gut and the brain via the vagus nerve, which is responsible for various internal organ functions, including digestion, as well as vasomotor activity. Our brains are also always on, which means they constantly require fuel, which we get from the foods that we eat. If you’ve ever heard the famous saying, “You are what you eat,” this is actually true, as the foods you put into your body affects the structure of your brain and the way it functions. If you’re constantly eating foods that are high in unhealthy fats or high in sugar, your brain is going to begin to feel deprived of those essential healthy nutrients that I mentioned before.
While you may not initially be aware that some of the foods you’re eating are playing a role in your mental wellbeing, it’s important to start paying close attention to determine how the different foods you eat make you feel. One day to do this is by giving your diet a do-over, so to speak, by cutting out things like sugar and processed foods from your diet – also known as an elimination diet – and then slowly start to reintroduce different foods, one by one, and see how you feel. If a certain food you’ve reintroduced makes you feel unhealthy in any way, eliminate that food again – and while it’s okay to indulge in a treat every now and then, it’s important to be mindful and not over-indulge, as this is where trouble begins. It’s also important to be aware of what foods are good for your mental health, vs. which foods are bad and should be avoided, as outlined below.
Best:
• Berries
• Bananas
• Walnuts
• Whole grains
• Yogurt
• Salmon
• Leafy Greens
• Sweet potatoes
• Green teaWorst:
• Refined white starches (rice, bread, crackers)
• High caffeine intake
• Fried foods
• Fast food
• Processed meats -
Vitamin C: A Key Player in Immunity and Beyond
Vitamin C is often the go-to vitamin for people suffering from a common cold or flu. But does it actually stop illness all together? The short answer is no. While Vitamin C can’t stop a cold in its tracks, it can shorten the symptoms of a common cold, the duration, as well as decrease the frequency in which you get colds – but only if you consume Vitamin C on a regular basis. Think of it as an immune booster rather than a cure.
Common colds aren’t all Vitamin C is good for, however. It’s also beneficial for the growth and repair of skin, bones, teeth and other tissue, can reduce your risk of developing certain cancers, and it can even help with the absorption of iron.
Because our bodies cannot produce Vitamin C on its own, it’s recommended that males and females aged 19 or older have an intake of anywhere from 75 to 90 milligrams of Vitamin C per day, while pregnant women should have an intake of 85mg, and breastfeeding women have an intake of 120. To compare, a medium orange would be the approximate equivalent of 70mg of Vitamin C. You should always stay below 2000 milligrams, as taking too much Vitamin C can lead to digestive problems. It’s also possible to be Vitamin C deficient, though this is usually rare. Symptoms of a Vitamin C deficiency include rough or dry skin, bleeding gums, nose bleeds, swollen joints, and bruising.
Along with oranges, fruits that contain high levels of Vitamin C include guava, papaya, kiwi, strawberries, raspberries, blueberries, blackberries, pineapple, cantaloupe, mango and grapefruit (but be careful with this, as grapefruit can interact with certain medications.) Vegetables such as red, green and yellow peppers, broccoli, cabbage, snow peas, kale, asparagus and tomato also contain Vitamin C.
