Menu

Tag: veggies

Healing Takes Time—And a Nutritionally Boosted Diet

Proper nutrition is always best practice. But when you’re wounded, it’s imperative that you pay extra attention to your diet if you want to heal more quickly. The Academy of Nutrition and Dietetics has recently come forward with updated dietary recommendations.

Eat Well, Feel Well Sooner

On a daily basis, the foods you choose to ingest play a factor in how you feel. But if you are hurt and your body is wounded, you actually need to up your nutritional game.

Most wounds, when they remain uninfected, heal pretty quickly, especially if they are minor cuts and scrapes. However, wounds that are, large, too close to bone, or become badly infected will require medical care.

Your body will require boosted nourishment for healing the injury. Nutrients can be depleted from weeping wounds. In order to promote healing from any serious wound, your body will need an increase in vitamins, minerals, proteins, and hydration.

Healthy Healing Dietary Recommendations

The nutritional “wound healing” recommendations of the Academy of Nutrition and Dietetics are fairly similar to what most health experts suggest. Here is an overview:

1 ) Eat an ample amount of calories, proportioned properly between proteins, vegetables, fruits, dairy, grains, and good fats. Your dinner plate should be half-filled with green vegetables. A quarter should be protein. The last quarter should be shared with good carbs and good fats.

Some good veggies: broccoli, kale, spinach, Brussels sprouts, and asparagus

Some good proteins: fish, chicken, turkey, tofu, grass-fed beef, and lentils.

Some good carbs: brown rice, quinoa, beets, sweet potatoes and carrots.

Some good fats: milks: coconut, almond, soy, and rice; flaxseed oil, avocado, and nuts

2) Aim for at least 80 grams of protein. (20-30 grams each meal plus 10 or more for each snack.)

3) Stay hydrated. Drink water, milk: almond, soy, coconut, or rice, fresh-squeezed juices. Avoid caffeine and alcohol as they tend to dehydrate.

4) If you’re diabetic, work with a dietician to keep your blood sugar levels controlled.

Vitamin Recommendations

The Cleveland Clinic proposes upping your intake of protein, vitamin A and C, as well as Zinc to promote wound healing. Here are some suggestions for foods high in those specific vitamin and mineral content.

Vitamin A: Dark green, leafy veggies, liver, fortified cereals, carrots, and orange and yellow veggies.

Vitamin C: Berries, citrus fruits, broccoli, cauliflower, cabbage

Zinc: Beef, kidney beans, oysters, shrimp

For other updates on best health practices, check out www.GetThrive.com

 

 

Superfood? It’s the Gift that Keeps on Giving…

Really a Superfood? It’s not unusual to hear someone declare, “Garlic is really good for you!” Yes, it is. But, here are a myriad of reasons why garlic is an incredible gift to our health.

Herb or Veggie?

Garlic is actually a member of the lily family, which starts as a bulb. It’s similar to onions and shallots, which are considered vegetables. Garlic also has leaves giving it further veggie credence. However, a herb is defined as a vegetable cultivated for medicinal or spiritual values. Hence, garlic must be a herb as well!

Good Stinky Breath and Skin

Garlic can be associated with bad breath, especially if you haven’t eaten any lately. Allyl methyl sulfide (ALM) is the compound that gives off the pungent odor when we eat it. During digestion, the sulfur passes into our blood stream.

The sulfur in garlic makes up vital amino acids used to create protein for cells, tissues, hormones, and antibodies. This is one reason why garlic helps boost our immune system.

When we sweat, the stinky ALM is emitted from our skin. This is beneficial because it helps release toxins. It also repels many types of insects, including some mosquitoes.

Red Tea Detox
Red Tea Detox

Beneficial Cancer-Repelling Compounds

Besides sulfur, garlic contains flavonoids, selenium, oligosaccarides, and arginine. All of these compounds have been linked to decreasing cancer-risk. Many fall into the antioxidant category.

Consumption of garlic has shown to decrease the risk of esophageal, stomach, prostate, breast, and colon cancers. In fact, most studies show the higher the quantity consumed, the lower the risk of developing the cancers mentioned earlier. Some components in garlic have proven to reduce the size and slow the growth of malignant tumors.

Immune Booster

T-Cells are produced in the thymus. The thymus is responsible for creating armies of white blood cells, which help fight infection in the body. Garlic has been shown to stimulate T-cells.

Studies done at the Mayo Clinic show garlic contains properties that help to boost the body’s levels of antioxidants, which work as a defense system against viruses.

Garlic consumption via food source or supplement is recommended for taming yeast infections. It is considered a powerful anti-fungal (along with Oregano, FYI.) Garlic also offers anti-bacterial properties. Some parasites and bacteria become defenseless against the chemical compounds in garlic.

Heart Lover

Garlic has proven to lower bad-cholesterol levels when eaten/taken on a daily basis. Additionally, studies have shown that garlic helps keep the aorta flexible. As we age, the blood vessel managing blood pressure can stiffen. Garlic can help keep your heart’s aorta from aging prematurely or from working too hard.

Clearly, the health benefits of garlic are immense. The best part, however, may be how it tastes mixed with a teeny bit of butter on a warm, just-out-of-the-oven, slice of healthy bread. Yum…

For more details about healthy foods and supplements, check out www.GetThrive.com

Turmeric Curcumin
Turmeric Curcumin

3 Scrumptious Ways to Trick Yourself (or Your Kids) into Liking Veggies

If you’re not in the habit of eating fresh produce, sometimes it requires time (and side ingredients) in order to acquire a taste.

Or maybe you just don’t feel like steaming broccoli florets or making a salad. Here are a few relish-able “treats” that provide nourishment and great taste.

1. Sweet Potato Fries:

Peel and cut two large potatoes, slicing to desired thickness. Rub with EVOO, sea salt, garlic powder, and/or fresh herbs. Bake on a sheet pan in a 450-degree oven for 30 minutes, turning the fries over halfway through.

2. Hummus:

In a food processor, mix a pound of garbanzo beans, ¼ cup EVOO, fresh lemon juice, crushed garlic, and ½ teaspoon paprika. (Feeling adventurous? Add in some roasted red pepper or sun dried tomatoes.)

3. Zucchini Pasta:

Using a veggie peeler, slice zucchini into spaghetti-resembling strips. Boil. Strain, and toss in marinara or pesto. Sprinkle with Parmesan cheese and buon apetito!

 

 

Will Counting Calories Help You Lose Weight?

If you’re trying to lose weight, counting calories matters, but they’re hard to understand. A nutrition professor tries to clear up some of the confusion behind caloric intake and weight gain.

Where They Come From

Marion Nestle, a professor of food studies at New York University, shares her theories on calorie counting. She explains that where your calories come from play a huge part in maintaining your weight and overall health. Whole grains, veggies, and fruits have calories, but they also offer nutrition. You’re also more apt to feel fuller faster, so you’ll eat less.

Calories from sugar are the most harmful to your body. They are also the largest source of “empty” calories. That is, they hold zero nutritional value. There are no vitamins, protein, or fiber. A large cup of soda contains a wealth of sugar and calories, yet it doesn’t “feed” your body. It persuades your body to eat more. When we eat something sweet, we want more of it.

Less is Better

Clearly, the fewer calories you ingest, the more possibility of weight loss—especially if you’re exercising regularly. Nestle warns, however, that even though Chipotle offers more nutritious food, we think we can eat more of it. McDonald’s, she adds, (although unhealthy) they do offer portion control. So, even if you’re eating nutritious foods, some calories you consume still count.

Nestle believes that obesity in America wouldn’t be so rampant if we understood the basic principle of calories. “Larger portions have more calories.” A 20-ounce soft drink can contain up to 300 calories. Think of how much exercise you need to do to work off those empty calories. And you still haven’t even eaten anything.

Best Calories

Enjoying a diet of fresh, unprocessed foods will be your healthiest source of calories. Nestle does not advocate cutting sugar completely out of your food repertoire. Just keep it limited. According to this expert, it’s portion size that will determine your ability to maintain or lose weight.

To check out other articles on diet, health, and nutrition click here.