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Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!  Zucchini is loaded with vitamins and minerals Zucchini...For a long time, fat was considered bad in any form and supermarkets were flooded with a variety of low-fat items. The truth of the matter is that they didn’t really do anything to improve health! Our bodies need fat to function properly. It just needs to be eaten in moderation and the right kinds of fat need to be consumed. Some fats are actually really good for you, some are kind of in-between, and others are downright bad for you!  Is fat bad for your health? Trans FatsDo you love the aromatic, spicy flavor of ginger? I have to admit that I didn’t used to love it, but it has grown on me and now I love it! Did you know that ginger’s amazing flavor comes along with a host of health benefits?  Ginger helps regulate your digestion Ginger and Digestive HealthDo you ever feel really sluggish after a big meal, especially after Thanksgiving dinner? There is a solution that’s both healthy and enjoyable – take a walk! Taking a walk speeds up digestion faster than alcohol or coffee, multiple studies have found. The walk helps burn calories and helps moderate blood sugar. It doesn’t have to be a long walk, either! Just a 15-20 minute walk gives you all the benefits!  Walking is not only fun, its good for you! With all the buzz about quinoa (pronounced keen-wah) in the last decade, the odds are that you have tried it. Did you feel like it lived up to all the hype? This naturally gluten-free whole grain has a very mild, nutty flavor, so for flavorful quinoa you must add plenty of seasonings. Eating 3 servings of whole grains every day can help reduce the risk of cardiovascular disease, type 2 diabetes, colon cancer, high blood pressure, and obesity. Quinoa is packed full of nutrients, so it is considered a superfood. Plus it is one of the least allergenic grains, so it’s great for those with wheat allergies.  Quinoa is so packed full of nutrients, it is considered a superfood! Quinoa is a Complete ProteinDid you grow up thinking you needed to drink at least a glass of milk a day to be healthy? The problem is, a large number of people have trouble digesting milk. In fact, milk allergies are the most common allergy in children. The negative effects of milk consumption can range from digestive symptoms to allergies to a possible increase in risk of diabetes and certain cancers. This is why many people have opted to consume non-dairy milks out of necessity or for health reasons. Almond MilkPros:
 Almond milk contains only about 1/3 the calories of cow's milk Have you ever wondered what all the hype is about kale? Have you ever tried it? Kale is a nutrient-packed leafy green that has lots of health benefits. In fact, kale makes spinach pale in comparison to its nutrient content.  Kale can increase insulin sensitivity Kale and DiabetesKale has lots of fiber, which can benefit both type 1 and type 2 diabetics. A high fiber diet helps keep blood sugar levels down in both type 1 and type 2 diabetes, and people with type 2 diabetes may have improved cholesterol and insulin levels. Kale also contains an antioxidant, known as alpha-lipoic acid, that has been shown to lower blood sugar levels, increase insulin sensitivity, prevent oxidative stress changes, and decrease neuropathy.
Do you reach for that bag of potato chips or a handful of Oreos when you get stressed? Eating these kinds of foods may be worse for you than when you eat them when you are not stressed! Stress can even upset the way your body handles both healthy and unhealthy foods. The Research on Stress and DietA new study from Ohio State University has revealed that stress affects the way your body processes food. A stressful day can actually lower your metabolism and increase your insulin.  Reduce stress to lose weight Chia seeds are having a moment right now. In fact, they are one of the most talked about superfoods, but what makes them so super? They are packed with rich in fiber, omega-3 fats, protein, vitamins and minerals, all of which are necessary for energy. Chia seeds were originally grown in Mexico and were highly valued, even being used as money. Aztec warriors used them as an energy and endurance source and claimed that chia seeds could give them energy for 24 hours! In fact, chia seeds were known as “runners’ food” because they were used by runners and warriors when they had to run long distances or during battle.  Chia seeds are great for energy! A recent study in Journal of Strength and Conditioning found that chia seed provided the same energy benefit as a sports drink without all the added sugar or sugar substitutes. An added benefit is that chia seeds help boost your metabolism and help burn belly fat! Studies show that by adding chia seeds to your diet, you can actually lower your visceral adipose tissue (or belly fat), which contributes to a lowered metabolism. Chia seeds also absorb a lot of water, so they help keep you hydrated and keep you feeling full for longer. They are also high in Zinc, which increases leptin, a hormone that your body uses to regulate your appetite.  Chia seeds are loaded with health benefits Added benefits of chia seeds:
 Add chia seeds to your salad! There are several ways to eat chia seeds.
Chia Seed RecipesBeets benefit your body in a number of ways. They are very nutritious, yet low in calories. Beets’ rich purple color comes from betacyanin, a powerful cancer fighting agent. It has been found to be especially effective against colon cancer in several studies.  Beets help fight cancer. Beets are rich in folate, which helps prevent anemia and neural tube birth defects, such as spina bifida. In studies done on animals it was found that the antioxidant activity from beets could help prevent heart disease by lowering total cholesterol and triglycerides and raising HDL (good) cholesterol. Beets also help reduce chronic inflammation, which has been linked to conditions such as Alzheimer’s, heart disease, osteoporosis and diabetes.  Beets reduce inflammation. Beets have a somewhat sweet taste which comes from their high sugar content. In fact, beets are used in the production of refined sugar. Raw beets are crunchy and can be somewhat tough, but when cooked their texture becomes soft and buttery. Look for beets that come in a bunch rather than loose beets. Bunch beets are fresher and will cook faster. Their leaves can also be cooked and eaten and have a flavor similar to chard.
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Tonya CruzI am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire. Archives
April 2017
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