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Why it is important to keep a Food Diary...

12/20/2022

 
​If you want to maintain a healthy diet, the importance of keeping a food diary should not be ignored. It not only helps you keep track of your daily intake of calories, but it can also help you to understand your eating habits.

Keep track of your eating habits
Keeping a food diary can help you gain a clear understanding of your eating habits. It can also give you the opportunity to track intolerances to particular foods. 
You can also use the information to find patterns and triggers that may lead to unwanted overeating.  ​You can record the time you eat and drink, as well as the quantity. You should include any condiments, dressings, and toppings. You should also note when you are hungry and when you are full.

You can keep a food diary in paper or on your smartphone. Some apps are designed specifically for tracking your diet. However, before using any suggestions made by any application, you should always consult your doctor.

Whether you keep a food diary yourself or seek the advice of a nutritionist or dietitian, it is important that you do it on a regular basis. Writing down your food intake will help you to stay on track with your calorie goals.

Observe your food sensitivities
A food diary can help you understand how you feel after eating different foods. It can also aid in identifying food sensitivities. A food sensitivity is a serious condition that can cause a wide range of unpleasant symptoms. These can include headaches, stomach pain, and indigestion. The good news is that you can improve your condition by eliminating certain foods from your diet. However, it can be difficult to determine what is and isn't an allergen.

A food sensitivity test can help you identify the culprit. The process can be completed in your own home. It will measure your IgG immune response to various foods. Although you won't get the exact same results, this test can provide you with a more comprehensive list of foods you are allergic to.
​Help you understand your eating habits
Keeping a food diary can help you learn more about your eating habits and make better decisions about the foods you eat. You can also use a food journal to help you lose weight. It can be very useful for people who want to increase their intake of fruits, vegetables, and healthy nutrients.

While a food journal may not be suitable for every person, it can be a great way to track your eating. 
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If you are considering starting one, find a method that works for you. You should also be honest about what you are writing in it.   ​You can use a notebook, a pen and paper journal, or an app on your smartphone.

You can also keep a list of restaurants you visit and recipes you try. These can be used to make gradual changes to your eating habits.

Capture your experience
Keeping a food diary is a great way to track what you eat and when you do so. The same is true of your exercise routine. Keeping track of your nutritional intake is a great way to shed unwanted pounds or at least make you fitter in the short term. Having a solid food and fitness plan is a must to achieve and maintain a healthy weight and diet. A calorie count is a great metric to measure your progress and to stay on track during the winter months. Using a food diary as a guide can ensure that you don't overdo it.

Avoid eating disorders
Keeping a food diary is an easy way to track your eating habits. You can learn more about your own health and eating patterns, and make better choices for yourself. You can also detect allergies and food sensitivities.

Having an eating disorder can lead to other health problems, including heart problems, digestive disorders, and other diseases. If you suspect you have an eating disorder, seek professional help immediately. You can get help for anorexia, bulimia, and binge-eating disorders. Often, people with anorexia and bulimia will also have a problem with depression.

You can also keep a food and beverage diary to track your eating and drinking. Your food and drink diary will let you know when you are feeling hungry or thirsty. Your diary can also help you track your thoughts and feelings.

This is why you should include more fibrous foods in your diet...

12/18/2022

 
The health benefits of eating more fibrous foods include lower cholesterol levels and a reduced risk of heart and colon cancer. In addition, these types of foods also aid in weight loss.

Prebiotics
Including prebiotics in your diet is beneficial for your gut health. These are naturally occurring fibers that feed your good bacteria. They also help with digestion and can boost your immune system.

Most prebiotics are found in foods rich in high-fiber. However, they are also available in dietary supplements. You can increase your prebiotic intake by focusing on whole food sources. You can find prebiotics in fruits, vegetables, legumes, nuts, and whole grains.

In addition to increasing your intake of prebiotics, you can make your favorite foods even more nutritious by replacing them with prebiotic-rich ingredients. A great example is using portobello mushrooms to replace burger patties. You can also use chopped mushrooms in stir-fry recipes.
Another way to boost your intake of prebiotics is by adding onions to your meals. Onions are high in fiber and are good for digestion. They are also rich in vitamins and minerals. They can be added to salads or baked like French fries.

Lowers cholesterol
When it comes to lowering cholesterol, one of the best ways is to eat more fibrous foods. This can improve the blood's lipid balance, decrease triglycerides, and reduce your risk for heart disease. 
However, many Americans do not get enough fiber. In fact, more than 90% of men and women do not meet the recommended daily fiber intake.

To lower cholesterol, you should include foods rich in soluble and insoluble fiber in your diet. Soluble fiber is found in fruits and vegetables. This type of fibre lowers total cholesterol and LDL (bad) cholesterol. The amount of soluble fiber you should eat depends on your body's needs. It can be as little as five grams per day, or as much as ten.

Soluble fiber helps your intestines by absorbing bile salts. This makes the bile easier to digest. It also decreases the amount of cholesterol you absorb from food. In addition, it can help you lose weight.

Reduces risk of heart disease
Several recent studies have suggested that eating more fibre can reduce the risk of heart disease. This may be because of its ability to lower cholesterol, blood pressure, and inflammation. It also fills people up, making them more likely to eat less. Among other things, it can ferry excess cholesterol out of the body before it can clog the arteries.

The current study evaluated the inverse association between dietary fiber and cardiovascular disease (CVD) risk using meta-analyses. These analyses are a powerful statistical method to assess the evidence. They include quality assessment, number of publications, and pooled treatment effects on clinical endpoints.

The results showed a significant inverse association between dietary fiber intake and major coronary events, including coronary death, stroke, and heart attack. This effect was stronger for the total dietary fiber versus soluble fiber, and strongest for cereal fiber.
​Reduces risk of colon cancer
One of the most common dietary components that may reduce the risk of colon cancer is fibre. Fiber comes from a variety of sources including fruits, vegetables, whole grains and legumes. It can be either soluble or insoluble.

Many studies have investigated the relationship between dietary fiber and colon cancer, but the results have been mixed.
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In most studies, people who ate more fibre decreased their risk of colorectal cancer. However, this doesn't mean that all fiber intakes have the same effect. It's important to remember that the benefits are independent of the type of fiber and the amount of intake before diagnosis.

The most recent study found that people who ate at least 10 grams of dietary fibre daily had a lower risk of colorectal cancer. This was true both in the overall population and in certain subgroups.

Helps maintain a healthy weight
A high fiber diet can have a big impact on weight loss. You'll feel full faster, which will help you avoid overeating or snacking. It also helps keep your digestive tract running smoothly, which will lower your risk for diseases such as heart disease. In addition, fiber is often associated with a number of other health benefits.

There are two types of fiber. One type is soluble, which is found in foods like oatmeal, barley, dried beans, and grapes. Soluble fiber also helps control your blood sugar and cholesterol levels. In contrast, insoluble fiber is found in things like whole grains and wheat bran.

Fiber is a good way to boost your metabolism, which can help you burn fat at a higher rate. It can also be useful in fighting obesity and constipation.

These are the many health benefits of eating blueberries

12/18/2022

 
If you are looking for a way to get more antioxidants in your diet, you might want to start eating more blueberries. Not only is this fruit a great source of antioxidants, but it also contains several other properties that can help your body maintain a healthy immune system and fight cancer.

Antioxidants
Blueberries are a rich source of antioxidants, phytochemicals, minerals and fiber. 
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These nutrients have been shown to protect against inflammation, oxidative stress and chronic diseases. These compounds may also inhibit the growth of cancer cells.

The phenolic acids and flavonoids found in blueberries contribute to their antioxidant capacity. Interestingly, the amount of these compounds is higher in wild blueberries than in other varieties.

These compounds help the body neutralize free radicals that cause aging and disease. They also stimulate the immune system and reduce the risk of several types of cancer.

Besides being high in antioxidants, blueberries contain vitamin C and vitamin K, which are needed to promote healthy blood clotting and bone health. This makes them an excellent choice for cardiovascular and bone health.

Anti-cancer properties
Blueberries are a nutrient-dense superfood with antioxidant properties, which can help prevent cancer. Among the many antioxidants found in blueberries are resveratrol, gallic acid, and peonidin. These compounds can help protect the body from free radicals, which damage cell membranes and DNA. In addition to the antioxidants, blueberries also contain proanthocyanidin, which is an anti-inflammatory agent. This compound can help stave off digestive problems. It is known to have strong prebiotic and beneficial metabolic effects, particularly when it comes to weight gain and insulin sensitivity.

There are numerous studies showing the beneficial role of phytochemicals in protecting humans from various forms of cancer. Some of the most important include resveratrol, ursolic acid, and anthocyanins. Blueberries are very rich in these phytochemicals.

Researchers have studied the antioxidant effects of blueberry extract on gastric cancer cells. The compounds inhibited the growth and migration of cancer cells. Interestingly, they also showed a reduction in the expression of carcinogenic proteins.

Blood sugar regulation
Blueberries are a sweet fruit that can reduce blood sugar spikes. They are loaded with antioxidants and fiber. They are also a great source of Vitamin C. The vitamin helps to protect your cells and prevent infections.

Research has shown that blueberries can be an effective tool in reducing glucose spikes in people with type 2 diabetes. ​
Researchers at the University of Michigan have found that blueberries can improve the way your body processes insulin and glucose.

Another study published in Nutrition, Metabolism & Cardiovascular Diseases suggests that blueberries may help to reduce the risk of developing coronary heart disease.

​This is because blueberries contain a substance called polyphenols, which are powerful antioxidants. The polyphenols help to lower inflammation and prevent cell damage.
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Defend against aging
One of the best ways to slow the aging process is to consume a diet containing plenty of fruits and vegetables, especially blueberries. These small berries are packed with antioxidants, fiber and vitamins A, C and K. They may also improve your memory and reduce the risk of heart attack and stroke.

One of the most impressive effects of consuming berries is that they can help reduce inflammation. This is because they are an excellent source of flavonoids, a family of antioxidants. These nutrients help fight cell-damaging free radicals, which contribute to the degenerative effects of aging.

Blueberries are also rich in pterostilbenes, which prevent wrinkles and reduce the damage of UV exposure. These compounds may also be responsible for their impressive anti-aging properties.

Reduce inflammation
Blueberries contain anti-inflammatory compounds and antioxidants. Research has shown that these phytochemicals can help treat inflammation and other inflammatory diseases. These compounds may also help protect against oxidative damage.

The antioxidants found in blueberries are called flavonoids. They are important components of berries because of their anti-inflammatory properties. These molecules may be responsible for the blueberry's blue color.

These berries are packed with nutrients, including vitamins, minerals, fiber, and phytochemicals. Consumption of berries is linked to a reduced risk of Alzheimer's disease, cardiovascular disease, and cancer.

In addition to their antioxidant activity, berries are also rich in fiber. They may help reduce blood pressure and blood sugar levels. They are also rich in manganese and vitamin C.

Negative calories and fat burning effect
There are some foods that claim to have a negative calorie and fat burning effect. This is because they require more energy to digest than they give out. They also have other useful properties, such as vitamins and antioxidants. Some of these include grapefruit and blueberries.

These foods have been shown to have a number of health benefits, such as preventing the formation of fat in the first place. They can also help protect your heart and brain. Some studies have suggested that they may help combat cancer, reduce inflammation and even stave off cognitive decline.

They are typically low in calories and fat, making them a good choice for people trying to lose weight. They also contain antioxidants, which can have many health benefits, including the ability to prevent or at least reduce the risk of certain types of cancer.

Health benefits of eating tomatoes during pregnancy

11/22/2022

 
During pregnancy, it is recommended to consume tomatoes for their nutritional benefits. These fruits are a great source of antioxidants, vitamins, and minerals. They also aid in detoxification and have been known to fight infection.

In addition to providing essential vitamins, tomatoes are also a good source of fiber. This fiber helps improve digestion and promotes efficient intestinal transit. It also aids in stool formation, which is especially important during pregnancy.
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Tomatoes are also a good source of calcium, which is important for the development of your baby's bones. They are also a good source of potassium, which aids in the control of blood pressure. They also contain folic acid, which is a vital nutrient for pregnant women.

Tomatoes are also enriched with vitamin A and C. These vitamins are great for promoting healthy skin and hair. They also help in protecting your heart and preventing the development of cancer.

They are also a good source of vitamin K. Vitamin K is important for blood clotting and helps prevent hemorrhages. It is also essential for promoting healthy tissue development.

Tomatoes also contain some vitamin B9, which is a type of folate. Pregnant women require foliate for healthy tissue development.

Tomatoes are also rich in vitamin K1 or phylloquinone, which is important for preventing structural alterations in the body. They are also a good source of beta carotene, which has been shown to have a number of health benefits.

Tomatoes are a good source of the antioxidant lycopene. Lycopene is a carotenoid that has the ability to protect your heart and reduce your cholesterol levels. Lycopene has also been shown to have some anticancer properties.

Herbs and Herbal Remedies for Health and Wellness

11/21/2022

 
The best way to improve your health and wellbeing is with herbs. Many herbs are rich in powerful antioxidants and anti-inflammatory compounds that can help fight many diseases, such as heart disease, cancer, Alzheimer's, diabetes, and other conditions. Some herbs can also be anti-microbial. This means they protect your body against harmful bacteria.

Phytonutrients
Phytonutrients are natural, bioactive compounds found in plants. ​
Although not essential to our diet, phytonutrients can have many health benefits. Increasing research is being done to determine how these compounds can help us stay healthy and prevent diseases. These chemicals are found in many fruits, vegetables, and herbs and have a variety of beneficial properties. Many have been found to have antioxidant, anti-inflammatory, and blood-thinning properties.

Phytonutrients are abundant in vegetables and fruits. The produce aisle is filled with these compounds. Phytonutrient-rich foods are also found in cereals, crackers, and breads. Phytonutrient-rich foods are a healthy addition to any diet.

Although phytonutrients have numerous benefits, they are still understudied and not proven to be completely effective. Supplements containing phytonutrients have been developed and tested for a variety of conditions, but they are not the best source of phytonutrients. Supplements may not contain the same phytonutrients as whole foods and may have negative side effects. It is advisable to consult your doctor before using these products.

Another beneficial benefit of phytonutrients is their ability to protect the eye against sun damage. Studies have shown that foods high in lutein protect the retina from damage caused by ultraviolet rays. This helps protect the eye from developing age-related macular degeneration.

Phytonutrients can also lower blood pressure. Tomatoes, for instance, contain lycopene, which is a powerful antioxidant that helps to protect against heart disease. Flavonoids and phenolic compounds are also useful in protecting the heart from damage.

Anti-inflammatory properties
Herbs have the ability to heal and soothe the body. They can also be used to treat wounds, and many have been used in traditional medicine for centuries. Those with anti-inflammatory properties include turmeric, licorice, cayenne pepper, and Boswellia. They are available in a variety of forms, including tinctures, capsules, and teas.

In addition to their medicinal properties, herbs have many other uses. For example, they can add flavour to foods and cut down on the amount of salt needed to enhance the taste. Some herbs are popular for their enticing fragrance and taste. Adding herbs to your food will also boost its nutritional value. Thyme, for example, is a great herb to add to savory dishes. Its strong aromas make it an excellent addition to chowders.

Studies have indicated that basil helps reduce inflammation produced by fat cells. Sage has also been shown to reduce inflammation and improve brain health. And sesame is another herb (it is the seed of an annual herb) with strong anti-inflammatory properties. It goes well with Asian and Middle Eastern foods. Turmeric, a bright yellow spice, is also believed to reduce inflammation and pain. Curcumin is the active compound in turmeric.

While spices and herbs can not only reduce inflammation in our bodies, they can also increase the flavor of our foods. By adding spices and herbs to our dishes, we can increase our daily intake of healthy healing plants. And because herbs and spices are versatile in aromatic essence, you won't feel deprived of flavor.
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These herbs and spices can help your heart health

11/21/2022

 
Herbs are a great way to boost your health and wellness.

​Many of them are packed with potent antioxidants and anti-inflammatory properties, which help combat many diseases and conditions, including heart disease, cancer, Alzheimer's disease, and diabetes.


If you want to improve your heart health, you will need to eat better and exercise more. Several heart-healthy herbs can help. ​
Hawthorn is a good example. Hawthorn berries have an impressive antioxidant profile and can help lower blood pressure. It can also dilate the coronary arteries, improving blood flow and supply to the heart.

Your heart is very sensitive to your lifestyle and diet. Poor heart health can lead to a variety of health issues, including heart disease, which is the number one killer of men and women in the United States. Three-quarters of a million Americans will suffer from a heart attack during their lifetime.

Turmeric has numerous benefits for heart health. Its anti-inflammatory and antioxidant properties have been backed by more than 200 studies. It helps the heart pump blood around the body, reduces cholesterol, and heals the lining of the blood vessels. It also prevents blood clots. Turmeric extracts may even improve blood vessel function.

Garlic is another herb that has shown promise. It has been proven to lower blood pressure and lower LDL cholesterol. You can add it to your favorite soups, stews, and casseroles, or take it as a supplement. Garlic has also been shown to improve overall heart health, which is important for those who want to prevent heart attacks and strokes.
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