News.Life

Ditch the Seed Oils? Here's Why You Might Not Need To

Unknown diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

Many common cooking oils found on store shelves are derived from seeds like corn and sunflowers, which tend to be high in omega-6 fatty acids yet deficient in omega-3s. This discrepancy often causes an unbalanced omega-6 to omega-3 ratio. For instance, corn oil typically exceeds a 20:1 ratio, whereas sunflower oil may reach approximately 40:1. A more ideal range would be between 1:1 and 4:1 for better overall health.
Omega-6 fatty acids significantly contribute to immune functionality by initiating inflammation when responding to injuries or infections. This reaction helps draw necessary immune cells to the damaged site, crucial for recovery and protection against pathogens.
Conversely, omega-3 fatty acids become critical post-immune response to counteract lingering inflammation triggered by excess omega-6 levels, thereby averting persistent inflammation issues. Maintaining equilibrium through adequate consumption allows these nutrients to work together effectively within the immune system without fostering long-term inflammations.
Nonetheless, consuming too much omega-6 might result in elevated production of pro-inflammatory agents beyond what omega-3s alone could manage. Consequently, this heightened state increases susceptibility towards various conditions including autoimmunity, heart ailments, insulin insensitivity, along with several metabolic dysfunctions.
While lowering omega-6 ingestion appears advantageous, entirely cutting out plant-based oils isn’t necessarily required; they remain integral for sustaining effective immunity. Insufficient amounts of omega-6 can compromise one’s capability to combat illnesses adequately. Therefore, striking the right balance remains paramount—ensuring appropriate quantities of both types of fats enter your diet regularly.
To keep utilizing popular vegetable oils safely during meal preparation, tracking usage limits becomes imperative so total daily intakes do not exceed safe thresholds set forth. Although switching options such as animal fat sources offer alternative solutions here, each comes with its own limitations regarding suitability.
Rather than removing all forms of seed-derived products outright, emphasizing moderation alongside integrating foodstuffs abundant in omega-3 enhances stability across bodily processes involved in managing normal versus pathological states associated with inflammation. Striving toward intelligent use practices should always guide consumer choices moving forward.
Rebecca Waitanjiji serves currently as faculty member specializing in medical biochemistry at Kirinya University College.
Contact information: waithanji.b@gmail.com
Provided courtesy of Syndigate.info
Syndigate.info
).

Ditch the Seed Oils? Here's Why You Might Not Need To

Unknown diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

Resep Es Buah Segar dan Praktis Tanpa Susu atau Santan

Unknown cooking, food and drink, food science, healthy eating, recipes

<img data-document-id="cms/api/amp/image/AA1zpbnb" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zpbnb.jpg"/>
<p>
 <strong>
 </strong>
 - Jus buah menjadi opsi minuman segar yang pas dikonsumsi setiap saat. Campuran buah dan sirup yang manis menjadikan rasanya lebih memukau.
</p>
<p>
 Tanpa menggunakan susu ataupun santan, es buah masih terasa enak dan segar. Menggunakan bahan-bahan seadanya, sajian ini dapat disiapkan secara mudah dan cepat di dalam rumah.
</p>
<p>
 Ikuti petunjuknya di dalam buku "
 <em>
  Langkah demi Langkah 60 Resep Es Campur dan Es Buah versi Sisca Soewitomo
 </em>
 oleh Sisca Soewitomo diterbitkan oleh PT Gramedia Pustaka Utama.
</p>
<p>
</p>
<ul>
 <li>
  <strong>
   Cara Membuat Es Buah dengan 2 Langkah Sederhana
  </strong>
 </li>
 <li>
  <strong>
   <strong>
    <strong>
     Cara Membuat Es Buah yang Mudah, Enak dan Menyegarkan untuk Menghilangkan dahaga
    </strong>
   </strong>
  </strong>
 </li>
 <li>
  <strong>
   <strong>
    <strong>
     <strong>
      <strong>
       Resep Es Buah Jelly Selasih, Minuman Penyejuk yang Cocok Untuk Dijual
      </strong>
     </strong>
    </strong>
   </strong>
  </strong>
 </li>
</ul>
<h2>
 Cara membuat es buah tanpa menggunakan santan atau susu
</h2>
<p>
 <strong>
  Bahan-Bahan untuk Es Buah
 </strong>
</p>
<ul>
 <li>
  300 gram daging semangka, dipotong menjadi dadu
 </li>
 <li>
  300 gram melon, dipotong menjadi dadu
 </li>
 <li>
  300 gram pepaya, iris menjadi kubus kecil
 </li>
 <li>
  1 buah lemon,ambil sarinya
 </li>
 <li>
  250 gram gula pasir
 </li>
 <li>
  50 ml air
 </li>
 <li>
  Es batu secukupnya
 </li>
</ul>
<h2>
 Cara Menyiapkan Es Buah tanpa Menggunakan Susu atau Santan
</h2>
<ol>
 <li>
  Potong seluruh buah menjadi ukuran seperti yang Anda inginkan. Simpan di lemari es untuk kesegaran tambahan.
 </li>
 <li>
  Siapkan sirop dengan mendidihkan gula bersama air sampai tercampur sempurna. Masukkan air perasan jeruk nipis, kocok hingga merata, kemudian biarkan dingin.
 </li>
 <li>
  Masukkan buah bersegenggam ke dalam wadah besar setelah dibekukan. Siram dengan saus manis yang telah Anda persiapkan sebelumnya.
 </li>
 <li>
  Masukkan es batu secukupnya berdasarkan keinginanmu, kemudian campurkan dengan merata.
 </li>
 <li>
  Sajikan di dalam gelas ataupun mangkuk, konsumsi saat masih sejuk.
 </li>
</ol>
<h2>
 Saran untuk Membuat Es Buah yang Semakin Enak dan Segar
</h2>
<p>
 Sajikanlah buah-buahan fresh dengan variasi warna untuk visual yang semakin menggoda. Tingkatkan teksturnya dengan menambahkannya biji selasih ataupun nata de coco.
</p>
<p>
 Apabila menginginkan sensasi yang lebih segar, tambahkan beberapa helai daun mint untuk memperkaya rasanya. Minuman es buah ini sangat pas dikonsumsi pada hari yang panas atau bahkan dapat dijadikan pilihan untuk membuka puasa.
</p>

Resep Es Buah Segar dan Praktis Tanpa Susu atau Santan

Unknown cooking, food and drink, food science, healthy eating, recipes

- Jus buah menjadi opsi minuman segar yang pas dikonsumsi setiap saat. Campuran buah dan sirup yang manis menjadikan rasanya lebih memukau. Tanpa menggunakan susu ataupun santan, es buah masih …

칼로리별! 가장 인기 있는 빵 순위 확인하세요

Unknown bread, diet and nutrition, food and drink, healthy eating, nutrition

<img data-document-id="cms/api/amp/image/AA1C5wGd" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C5wGd.jpg"/>
<p>
 빵은 아침, 점심, 심지어 저녁까지 우리 일상생활에서 가장 흔한 음식 중 하나입니다.
 <strong>
  그러나 칼로리 측면에서 모든 종류의 빵이 같지는 않습니다.
 </strong>
 무엇은 식이섬유와 비타민이 더욱 풍부하며, 무엇은 당분이나 포화지방이 더 많습니다. 그럼에도 불구하고 어떤 종류의 빵이 가장 열량이 낮을까요? 카로리를 관리 중이라면 어떻게 해야할까요? 정확하게 알아볼 수 있고 신뢰성 있는 정보를 제공하는 등급 리스트를 제시하겠습니다.
</p>
<h2>
 낮은 칼로리를 가진 빵: 영양과 함께하는 동반자
</h2>
<p>
 몇 가지 빵은 열량이 적으면서도 식물성섬유의 양이 많아 배를 채우는 느낌을 줍니다. 그리고 이런 성분들이 과식이나 먹기 원하는 충동을 줄이는 역할을 합니다. 여기에서는 영양학적으로 특히 눈에 띄는 몇 가지 요소들에 대해 설명하겠습니다.
</p>
<h3>
 통밀 호밀빵 (210~230kcal/100g)
</h3>
<p>
 전체보리는 칼로리가 상대적으로 적은 종류의 빵이며, 식이섬유를 많이 포함하고 있습니다. 백색빵에 비해 당 지수도 더 낮기 때문에, 체중 관리를 하거나 혈당 수치를 유지하려는 사람들은 이를 좋게 생각할 것입니다. 단단하면서도 진득한 식감과 독특한 맛은 처음에는 의외일 수도 있지만, 실제로 먹으면 굉장히 만족스러울 것입니다.
</p>
<h3>
 통밀빵 (220~240kcal/100g)
</h3>
<p>
 이 빵은 통밀가루로 만들어져 곡물의 영양소인 섬유질, 미네랄, 비타민 B 등을 그대로 유지합니다. 백색빵에 비교해 열량이 더 높을 수 있지만, 영양면에서 큰 장점이 있어 더욱 매력적입니다.
</p>
<h3>
 사워도우 빵 (230~250kcal / 100g)
</h3>
<p>
 사워도우 빵은 스스로 발효되는 과정을 통해 소화하기 쉬운 식품이 되고 당뇨 지수를 줄입니다. 이러한 빵은 자주 여러 가지 밀가루들(호밀, 백색 밀, 스펠트)로 제작되곤 하며, 여전히 만족감과 건강 사이에서 적절한 중간점을 유지하고 있습니다.
</p>
<h2>
 높은 칼로리를 가진 빵: 조절하여 드세요
</h2>
<p>
 그러나 몇몇 종류의 빵은 지방 함량, 추가된 당분, 그리고 고에너지 밀도 때문에 열량이 상당히 높을 수 있습니다.
</p>
<h3>
 공업용 부rio스 샌드위치 빵 (300~340Kcal/100g)
</h3>
<p>
 이러한 빵은 일반적으로 부드럽고 단맛이 있으며 기름, 버터 등 지방 성분과 종종 설탕을 포함하고 있습니다. 아침식사로 간간히 먹기는 하지만, 하루 동안 골고루 이루어진 건강한 식사를 구성하는 요소로서 이들을 선택하는 것이 바람직하지 않습니다.
</p>
<h3>
 베이글(270~300kcal/100g)
</h3>
<p>
 높은 밀도의 부피 있는 덩어리를 가진 베이글은 고칼로리 식품 중 하나입니다. 체다치즈와 슬라이스된 육류, 그리고 소스를 추가하면 열량이 더욱 증가하게 됩니다.
</p>
<h3>
 씨앗과 시리얼 빵 (250~280kcal/100g)
</h3>
<p>
 전체보리는 때때로 '건강에 좋다'고 생각되지만, 실제로는 칼로리량이 상당히 높을 수도 있어요. 해바라기 씨나 아마 씨 그리고 호박 씨에는 건강에 이롭게 작용하는 포화지방이 많이 들어 있지만, 이것들은 열량 집약적일 수밖에 없습니다. 하지만 이런 이유 때문에 전체 보리를 독특하고 가치 있는 식품으로 유지합니다. 그 안의 다공성 섬유와 필수 불포화 지방산 덕분입니다.
</p>
<h2>
 정말 빵을 피해야 할까?
</h2>
<p>
 아니요, 그것과는 다릅니다. 빵은 특별히 조심스럽게 골라진다면 우수한 복합 탄수화물을 제공합니다. 손쉽고 빠르게 소화되어 혈당 수준이 급상승할 위험이 있는 절단 가공된 백색빵 대신에 식이섬유와 영양분 함량이 많은 전곡 또는 산식용 도우를 고른다면 더욱 유익하겠습니다. 핵심 포인트는 알맞음의 원칙을 지키면서 질좋은 제품을 선택하는 것이라고 할 수 있습니다.
</p>
<h2>
 몇 가지 올바른 빵을 고르는 방법
</h2>
<ol>
 <li>
  <strong>
   성분을 살펴보세요
  </strong>
  좋은 빵을 만들 때는 밀가루, 물, 사워도우 또는 효미 그리고 소금이 전부여야 합니다.
 </li>
 <li>
  <strong>
   산업용 빵은 피하세요
  </strong>
  더 단맛이 강하고, 기름 성분이 풍부하며, 추가 재료들이 포함되어 있기 때문에 그렇습니다.
 </li>
 <li>
  가능하면
  <strong>
   전통적인 제품이나 수제품을 선호하세요
  </strong>
  .
 </li>
 <li>
  <strong>
   밀가루 종류를 다양하게 바꾸세요
  </strong>
  : 향미누리, 스펠트, 에inoacon, 비ს코시아 등. 다양한 맛과 영양소를 얻기 위해서는 여러 가지 밀가루로 조합해 사용하세요.
 </li>
</ol>
<h2>
 결론
</h2>
<p>
 모든 종류의 빵에서 함량이 동일한 것이 아니라서, 그저 열량만 보고 빵을 평가하는 것은 공정하다 할 수 없습니다. 적절하게 선택한다면 빵은 균형잡힌 식사 구성에 유용할 수 있습니다. 다수의 섬유와 덜 가공된 재료를 사용하여 만든 빵을 고르되, 야채나 저지방 육류 등과 같이 건강에 좋은 소스를 추가하면 죄책감 없이 맛있게 즐길 수 있을 것입니다.
</p>

칼로리별! 가장 인기 있는 빵 순위 확인하세요

Unknown bread, diet and nutrition, food and drink, healthy eating, nutrition

빵은 아침, 점심, 심지어 저녁까지 우리 일상생활에서 가장 흔한 음식 중 하나입니다. 그러나 칼로리 측면에서 모든 종류의 빵이 같지는 않습니다. 무엇은 식이섬유와 비타민이 더욱 풍부하며, 무엇은 당분이나 포화지방이 더 많습니다. 그럼에도 불구하고 어떤 종류의 빵이 가장 열량이 낮을까요? 카로리를 관리 중이라면 어떻게 해야할까요? 정확하게 알…

Is Peanut Butter Really High in Protein? Experts Debunk the Myths

Unknown diet and nutrition, health advice, healthy eating, healthy eating and living, peanut butter

<img data-document-id="cms/api/amp/video/AA1BMVfc" data-reference="video"/>
<p>
 Is peanut butter considered a fat?
 protein
 It’s a query that sparks constant discussion within the health and well-being communities on social platforms, yet experts claim it boasts quite a straightforward response.
</p>
<p>
 "Many believe that peanut butter is rich in protein," notes Natalie Rizzo, a registered dietitian and the nutrition editor at DIWIDA. However, despite having some protein content, it might not be as protein-rich as commonly perceived.
</p>
<p>
 "Especially in the
 plant-based space
 Rizzo states that peanut butter boasts a protein-rich image but fails to fully meet this expectation.
</p>
<p>
 This issue often arises for registered dietitian Theresa Gentile, particularly within weight management groups. She hears some individuals argue that peanut butter should be completely avoided since it contains fats, according to Gentile. On the other hand, others classify it as a source of protein and feel free to consume it without limits.
</p>
<img data-document-id="cms/api/amp/image/AA1BN4QH" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BN4QH.jpg">
 <p>
  The reality is that peanut butter does offer protein; however, it is a richer source of fats, which means it can have fairly high calorie content per portion. Still, experts advise against eliminating it from your diet entirely for this reason.
 </p>
 <p>
  This smooth spread is a must-have in many pantries for several valid reasons, and it can be a nutritious addition to your meals—provided you mind what you purchase and how much you consume.
 </p>
 <h2>
  Peanut butter nutrition
 </h2>
 <p>
  As
  DIWIDAreported previously
  In two tablespoons of regular store-bought smooth peanut butter, you will find:
 </p>
 <ul>
  <li>
   191 calories
  </li>
  <li>
   7 grams protein
  </li>
  <li>
   16 grams fat
  </li>
  <li>
   7 grams carbohydrates
  </li>
  <li>
   1.6 grams fiber
  </li>
  <li>
   3 grams sugar
  </li>
 </ul>
 <h2>
  Peanut butter contains protein
  and
  fat.
 </h2>
 <p>
  Therefore, is peanut butter considered a source of protein or fat?
 </p>
 <p>
  The straightforward answer is that since each serving contains 16 grams of fat and 7 grams of protein, it serves both purposes.
 </p>
 <p>
  Certainly, there’s also a more intricate explanation.
 </p>
 <p>
  Since 16 grams out of that two-tablespoon portion come from fat, this indicates that over 76% of peanut butter consists of fat content, according to Gentile, who represents the Academy of Nutrition and Dietetics. She adds, “This makes it more than three-quarters composed of fats,” highlighting her observation.
  The fat content found in peanuts and peanut butter
  is primarily composed of heart-healthy monounsaturated fats.
 </p>
 <p>
  At the same time, the typical serving size of peanut butter contains between 7 to 8 grams of protein, representing approximately 20% of the product’s content, as stated by Gentile. This amounts to roughly 8% of your daily recommended intake.
  recommended daily protein intake
  .
 </p>
 <p>
  This indicates that generally, one should consider peanut butter as a heart-healthy, high-fat food that provides an additional serving of protein, fiber, vitamins, and minerals, according to the dietitians. The dietitians mention that peanut butter includes these nutrients.
  vitamin E
  for example, along with calcium,
  magnesium
  and folate.
 </p>
 <p>
  Actually, considering a food as solely providing one particular nutrient or another is too simplistic. As Gentile points out, "This approach doesn’t work because foods are intricate, and simplifying peanut butter down to merely one category is inaccurate."
 </p>
 <p>
  Even chicken breasts—which are typically regarded as the epitome of lean protein—
  still contains fat
  , Rizzo notes.
 </p>
 <p>
  Although peanut butter contains a higher amount of fats compared to certain other edibles, it does offer beneficial components such as proteins, fibers, and antioxidants, according to Gentile. Categorizing peanut butter—or any type of food—solely based on one nutritional aspect contributes to the
  black-and-white thinking
  "That goes too far when it comes to food," she adds.
 </p>
 <h2>
  Peanut butter can be a nutritious addition to your eating plan — when consumed in moderation.
 </h2>
 <p>
  Rizzo points out that many believe peanut butter has significantly more protein than it really does. This misconception could lead them to consume products with lower protein levels but higher fat content, resulting in greater calorie intake compared to alternatives.
  high-protein foods
  .
 </p>
 <p>
  "You would need to consume a significant portion to achieve the level of protein you likely believe you’re obtaining," Rizzo explains.
 </p>
 <p>
  However, this does not imply that peanut butter is universally unhealthy or that consumption should be avoided. This smooth, savory, pleasing treat can still be included in your meal plan — particularly if you're keeping an eye on calorie intake.
 </p>
 <p>
  The reason peanut butter is highly satisfying, according to Rizzo, stems from the blend of protein and fat. This combination has the potential to maintain your sense of fullness for extended periods, thereby helping with managing your weight effectively.
 </p>
 <p>
  "She mentions that a scoop of peanut butter can keep her satiated for about an hour," whereas having a few crackers would make her feel hungry again within just five minutes," confirms Gentile, who also notes, "In terms of calorie count, I’d prefer someone consume one or two tablespoons of peanut butter instead of a large bag of pretzels.”
 </p>
 <h2>
  Most nutritious methods for consuming peanut butter
 </h2>
 <p>
  Regardless of whether you track your macronutrients or not, you shouldn’t avoid peanut butter solely due to its high-fat content. Similar to other energy-rich foods, the important thing with peanut butter is consuming it in reasonable amounts.
 </p>
 <p>
  To begin with, Gentile advises, “It’s best not to eat it directly from the container.” If you only desire a spoonful of peanut butter, use a proper measuring tablespoon instead of attempting to estimate it.
 </p>
 <p>
  Start thinking of peanut butter as a method to extend the reach of your snacks. For example, you can combine it with whole-grain crackers, slices of banana or apple, or vegetables. Gentile also recommends spreading some on.
  whole-grain toast
  or
  rice cakes
  or incorporating it into smoothies.
 </p>
 <p>
  "Who doesn’t enjoy a great
  PB&J sandwich
  She mentions, 'Provided it’s portion-controlled and consumed in moderation, that qualifies as a healthy food.'
 </p>
 <p>
  Rizzo suggests using it much as you would a condiment, adding small amounts occasionally for taste and richness.
 </p>
 <p>
  Another crucial aspect to remember is the
  components of the peanut butter.
  Preferably, the label ought to simply include peanuts and, optionally, salt. The sole type of oil present in the item should be the natural one found within peanuts; no additional oils or sugars should be included, according to Rizzo.
 </p>
 <p>
  Although it's not certain, experts suggest choosing
  natural peanut butter
  (The version topped with an oily layer) typically indicates that no additional oils have been included. Specifically, hydrogenated oils are employed to achieve creaminess and ensure uniform mixing in peanut butter, as explained by Gentile.
 </p>
 <p>
  While peanut butter might not be the high-protein solution you were hoping for, it remains a versatile, nutrient-packed, and tasty essential item.
 </p>
 <p>
  The article was initially posted on
  DIWIDA
 </p>
</img>

Is Peanut Butter Really High in Protein? Experts Debunk the Myths

Unknown diet and nutrition, health advice, healthy eating, healthy eating and living, peanut butter

Is peanut butter considered a fat? protein It’s a query that sparks constant discussion within the health and well-being communities on social platforms, yet experts claim it boasts quite a straig…

Resep Mudah dan Lezat: Tumis Daging Sapi Giling yang Praktis

Unknown cooking, cuisine, food culture, healthy eating, recipes

<p>
 Ingin menikmati hidangan lezat namun malas untuk bersusah payah? Cobain deh tumis daging sapi giling ini. Proses pembuatannya sangat mudah, tetapi rasa yang ditawarkan tidak kalah menggiurkan. Dijamin tumis daging sapi giling berbumbu sederhana akan membuat nafsu makan Anda bertambah.
</p>
<p>
 Sangat sesuai untuk Anda yang menyukai makanan praktis namun tidak mengorbankan cita rasanya. Rasanya yang gurih dengan sentuhan pedas rempah-rempah sedikit akan memperkaya kelezatan pada tiap kunyahan. Ayo, persiapkan bahannya dan uji keterampilan memasakmu dengan membuat sajian spesial berbahan daging sapi giling ini!
</p>
<h2>
 Bahan untuk Memasak tumisan daging sapi cincang
</h2>
<img data-document-id="cms/api/amp/image/AA1CbEtf" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CbEtf.jpg"/>
<p>
 <strong>
  Bahan untuk menumis daging cincang sapi:
 </strong>
</p>
<ol>
 <li>
  450 gram daging sapi cincang
 </li>
 <li>
  2 buah zucchini berukuran medium, dipotong iris
 </li>
 <li>
  230 gram jamur bella ataupun jamur coklat, dipotong tipis
 </li>
 <li>
  1 wortel, potong julienne
 </li>
 <li>
  Daun bawang, pilihan tambahan, guna hiasan
 </li>
</ol>
<p>
 <strong>
  Bahan saus:
 </strong>
</p>
<ol>
 <li>
  3 sendok makan kecap rendah natrium
 </li>
 <li>
  3 sdm saus BBQ
 </li>
 <li>
  2 sdm sirup
  maple
 </li>
 <li>
  2 siung bawang putih, diparut atau dicincang halus
 </li>
 <li>
  1 sendok teh jahe, diparut (atau 1/4 sendok teh jahe bubuk)
 </li>
 <li>
  1 sdm minyak wijen
 </li>
</ol>
<h2>
 Bagaimana Cara Memasak Daging Sapi Cincang goreng?
</h2>
<img data-document-id="cms/api/amp/image/AA1CbvDo" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CbvDo.jpg"/>
<ol>
 <li>
  Di dalam sebuah mangkuk kecil ataupun gelas ukur, gabungkan seluruh bahan saus kemudian letakkan sampingan.
 </li>
 <li>
  Panaskan sebuah wajan besar atau penggorengan datar pada suhu panas sedang hingga tinggi, lalu tambahkan 1 sendok makan minyak. Tumis daging sapi yang telah dipotong-potong menggunakan spatula selama sekitar 5 menit atau hingga berwarna coklat keemasan dan matang sempurna agar mendapatkan cita rasa lebih baik. Setelah itu pindahkan daging tersebut ke dalam mangkuk tersendiri dan sisihkan, namun jangan buang minyak dari wajannya.
 </li>
 <li>
  Di dalam wajan yang sama, beri sedikit minyak lagi setelah daging sapi sudah matang, kemudian masukan semua sayurannya. Goreng dan kocok campuran tersebut sekitar 2–3 menit hingga zuccini mulai layu namun tetap kenyal. Hindari memasak terlalu lama agar tidak menjadi lembut secara berlebihan, karena nanti sayuran akan semakin empuk ketika bercampur dengan saus; pastikan untuk menjaga teksturnya.
 </li>
 <li>
  Letakkan daging sapi yang telah dimasak di atas wajan, kemudian beri sausnya dan campur hingga merata. Rebus sambil dikocok secara berkala selama sekitar 2 menit atau hingga aromanya keluar. Proses ini bertujuan untuk menyegarkan kembali bawang putih serta jahe secuil mungkin. Zucchini perlu dipertahankan teksturnya agar masih kenyal namun lembut.
 </li>
 <li>
  Taburi dengan garam dan merica menurut keinginanmu kemudian angkat dari kompor. Hidangkan bersama nasi panas ataupun di atas dedaunan selada. Letakkan irisan daun bawang sebagai dekorasi apabila kamu menyukainya.
 </li>
</ol>
<h2>
 Saran Menyiapkan Masakan Daging Sapi Cincang Tumisan
</h2>
<img data-document-id="cms/api/amp/image/AA1CbBUm" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CbBUm.jpg"/>
<ol>
 <li>
  Jika tidak menyukai zucchini, Anda dapat menggantinya dengan terong atau paprika. Sayuran tersebut mampu meningkatkan rasa serta memberikan tampilan yang berwarna pada masakan anda.
 </li>
 <li>
  Jika tidak memiliki jamur bella atau jamur coklat, dapat menggunakan jamur kancing biasa atau jamur.
  shiitake.
  Setiap memiliki rasa khas yang masih sangat enak.
 </li>
 <li>
  Ingin meningkatkan asupan protein dan mencari variasi? Masukkan tahu atau tempe yang sudah diiris halus untuk membuat tekstur masakan menjadi lebih menarik.
 </li>
 <li>
  Ketika menggoreng daging sapi, pastikan bahwa daging tersebut terlihat gorengan dengan sedikit warna coklat kemerahan. Ini akan meningkatkan rasa gurih yang lebih intens.
 </li>
 <li>
  Ubah saus BBQ menjadi saus teriyaki atau kecap asin madu untuk cita rasa yang lebih manis dan agaknya asin.
 </li>
 <li>
  Apabila tidak tersedia jahe segar, Kamu dapat menggantinya dengan 1/4 sendok teh jahe kering. Tetapi, bila mau rasa yang lebih fresh, silakan gunakan jahe segar saja.
 </li>
 <li>
  Apabila menyukai rasa pedas, tambahkan irisannya dengan cabai rawit atau saus sambal. Dengan begitu, tumis daging sapi cincang akan terasa lebih lezat.
 </li>
</ol>
<p>
 Secara singkat, racikan ini bakal jadi favorit buat menikmati masakan enak dengan mudah. Rempah-rempahnya simpel namun cita rasyanya istimewa. Anda bebas mengubahnya sesuai keinginan; mau yang pedas, manis, atau lebih garing, semuanya bisa diatur.
</p>

Resep Mudah dan Lezat: Tumis Daging Sapi Giling yang Praktis

Unknown cooking, cuisine, food culture, healthy eating, recipes

Ingin menikmati hidangan lezat namun malas untuk bersusah payah? Cobain deh tumis daging sapi giling ini. Proses pembuatannya sangat mudah, tetapi rasa yang ditawarkan tidak kalah menggiurkan. Dijam…

Shelf-Stable Snacks That Are Proudly Canadian

Unknown food and drink, healthy eating, healthy eating and living, nutrition, snacks

<img data-document-id="cms/api/amp/image/AA1AVIDX" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AVIDX.jpg"/>
<p>
 <p>
  <em>
   Reviews and recommendations remain impartial, with products chosen independently. Postmedia might generate an affiliate commission from sales initiated via these links.
  </em>
 </p>
</p>
<p>
 <span>
  What do movies, road trips, and all the rest have in common? They're more enjoyable with snacks. Even better, with healthier options — proudly crafted in our wonderful country.
 </span>
</p>
<p>
 <span>
  The snack section, whether at retail locations or available online, often features vibrant, attention-grabbing hues and persuasive promotional tactics. Labels boasting keto-friendly, gluten-free, sugar-free yet supposedly flavorless options—ultimately, checking the ingredient list remains your best bet to determine which snacks suit your preferences.
 </span>
</p>
<p>
 <span>
  Certainly, people have individual tastes and dietary restrictions, but here are some treats that not only taste great but also boast cleaner ingredient lists. Many snacks come with straightforward and minimally processed components, which could be
 </span>
 <span>
  considered a more health-conscious choice
 </span>
 <span>
  while some might be considered "superior" choices for "unhealthy snacks"—like
 </span>
 <span>
  Veggie Crisps
 </span>
 <span>
  Instead of regular chips. All treats are sourced from
  Canadian brands
  and are categorized according to snack food groups.
 </span>
</p>
<img data-document-id="cms/api/amp/image/AA1AVPn3" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AVPn3.jpg"/>
<h3>
 <span>
  Sweet treats
 </span>
</h3>
<p>
 <span>
  <p>
   <strong>
    Awake Chocolate
   </strong>
   — Energizing coffee snacks to conquer the midday tiredness.
  </p>
  <p>
   <strong>
    Chiwis
   </strong>
   — Crispy dehydrated fruits ideal for munching.
  </p>
  <p>
   <strong>
    ChocXO
   </strong>
   — Luxurious chocolate delights, featuring bars and cups packed with unexpected tastes.
  </p>
  <p>
   <strong>
    Dare Bear Paws
   </strong>
   — A variety of cookie flavors that both children and grown-ups will enjoy.
  </p>
  <p>
   <strong>
    Good To Go bars
   </strong>
   (available on
   Amazon
   — Delicious bars crafted from almond flour.
  </p>
  <p>
   <strong>
    Green Sun
   </strong>
   — Organic chocolate-coated fruits and nuts.
  </p>
  <p>
   <strong>
    Madegood
   </strong>
   — Gluten-free granola bars, oatmeal, and cookies flavored with fruits and vegetables.
  </p>
  <p>
   <strong>
    nomz Energy Bites
   </strong>
   — With such minimal components, everything tastes delicious and remains handy in bite-sized balls.
  </p>
  <p>
   <strong>
    OHME!
   </strong>
   — Fruits from B.C. that are freeze-dried without any additional sugar or preservatives.
  </p>
  <p>
   <strong>
    ShaSha Co.
   </strong>
   — Cookies available in bite-sized portions with flavors including gingerbread, lemon, and cocoa.
  </p>
  <p>
   <strong>
    Snack Conscious Bites
   </strong>
   — A delightful snack perfect for busy moments, containing fewer than 2 grams of sugar.
  </p>
  <p>
   <strong>
    Stellar Eats
   </strong>
   — Gluten-free baking blends for whipping up cookies, brownies, and more.
  </p>
  <p>
   <strong>
    Wise Bites
   </strong>
   — Cookie bites that exclude the 11 major allergens.
  </p>
  <p>
   <strong>
    Yumi Probiotique Trail Mix
   </strong>
   — A trail mix featuring a combination of dark chocolate, nuts, and dried fruit.
  </p>
 </span>
</p>
<img data-document-id="cms/api/amp/image/AA1AVTMj" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AVTMj.jpg"/>
<h3>
 <span>
  Salty snacks
 </span>
</h3>
<p>
 <span>
  <strong>
   Angie’s BOOMCHICKAPOP
  </strong>
  <span>
   <p>
    — Gluten-free popcorn in sweet and savoury varieties.
   </p>
   <p>
    <strong>
     CARBS Crackers
    </strong>
    — Crackers made using genuine sourdough discard for a flavorful and nutritious snack option.
   </p>
   <p>
    <strong>
     Dare Veggie Crisps
    </strong>
    — I really appreciate that the first ingredients listed are the vegetables.
   </p>
   <p>
    <strong>
     Frankie’s Organic
    </strong>
    — Naturally organic, gluten-free, baked-in-the-oven treats.
   </p>
   <p>
    <strong>
     Hardbite
    </strong>
    — Chips made with all-natural seasoning and free from GMOs, trans fat, cholesterol and gluten.
   </p>
   <p>
    <strong>
     Ivanhoe Nothing But Cheese
    </strong>
    — Cheese puffs that also provide a good amount of protein.
   </p>
   <p>
    <strong>
     Meridian Smokehouse
    </strong>
    — Beef jerky made entirely from grass-fed cattle.
   </p>
   <p>
    <strong>
     PEACASA
    </strong>
    — Chickpea-based vegan chips for a more health-conscious snack option.
   </p>
   <p>
    <strong>
     Plant Up
    </strong>
    — Protein-rich snacks in irresistibly cheesy flavors.
   </p>
   <p>
    <strong>
     Riz
    </strong>
    — Tender wagyu beef jerky that melts in your mouth with a delicious flavor.
   </p>
   <p>
    <strong>
     Organic Smartbite Thin Brown Rice Cakes
    </strong>
    — Rice cakes made with just a handful of organic components.
   </p>
   <p>
    <strong>
     Twigz
    </strong>
    — Artisanal baked pretzels offering a delightful crispiness.
   </p>
  </span>
 </span>
</p>
<img data-document-id="cms/api/amp/image/AA1AVTMm" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AVTMm.jpg"/>
<h3>
 <span>
  Protein power
 </span>
</h3>
<p>
 <strong>
  Flourish Protein Pancake & Waffle Blend
 </strong>
 <span>
  — Contains 23 grams of protein and 7 grams of fiber, and offered in exciting flavors such as Birthday Cake. Simply add water! It’s also available in different varieties.
 </span>
 <span>
  plant-based protein
 </span>
 <span>
  .
 </span>
</p>
<p>
 <strong>
  Good Protein
 </strong>
 <span>
  <p>
   — Delectable Canadian vegan protein available in various delightful flavors. Read our
   full review here.
  </p>
  <p>
   <strong>
    Jolt Energized Protein Bar with Peanut Butter Brownie
   </strong>
   — 10 grams of protein derived from plant-based sources.
  </p>
 </span>
 <strong>
  KEEN No-Bake Power Ball Blend
 </strong>
 <span>
  <p>
   — A customizable energy ball blend providing 12 grams of protein per serving.
  </p>
  <p>
   <strong>
    Love Good Fats
   </strong>
   — Delicious protein bars that satiate a sweet tooth.
  </p>
 </span>
 <span>
  <p>
   <strong>
    Raw Nutritional
   </strong>
   — A vegan protein powder offering 20 grams of plant-based protein in each serving.
  </p>
  <p>
   <strong>
    Sana Sweet Life
   </strong>
   — Protein bites containing 17 grams of protein per serving.
  </p>
 </span>
 <span>
  <p>
   <strong>
    Simply Protein
   </strong>
   — Satisfy your cravings with bars, shakes, and chips.
  </p>
 </span>
</p>
<h3>
 <span>
  Yummy gummies
 </span>
</h3>
<p>
 <span>
  <strong>
   Healthy Hippo
  </strong>
  — Vegan gummies with low sugar.
 </span>
</p>
<p>
 <span>
  <strong>
   Patience Fruit & Co.
  </strong>
  — Organic fruits coated in delightful candy shells.
 </span>
</p>
<p>
 <strong>
  SmartSweets
 </strong>
 <span>
  <p>
   — A touch of sweetness with plenty of fiber.
  </p>
  <p>
   <strong>
    Squish Candy
   </strong>
   — A provider of more than 100 flavors of incredibly tasty premium gummy candies based in Montreal.
  </p>
 </span>
</p>
<ul class="related_links">
 <li>
  Canadian-made directory: Browse and back local businesses
 </li>
 <li>
  The simplest method to create tasty and nutritious popcorn
 </li>
</ul>
<p>
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 A section crafted by shopping enthusiasts obsessed with research is now available.
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 . Explore in-depth product reviews, expert recommendations and exciting collaborations — plus get behind-the-scenes info on your favourite brands and trending products —
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</p>

Shelf-Stable Snacks That Are Proudly Canadian

Unknown food and drink, healthy eating, healthy eating and living, nutrition, snacks

Reviews and recommendations remain impartial, with products chosen independently. Postmedia might generate an affiliate commission from sales initiated via these links. What do movie…

Seed Oils: Poison or Panacea? Experts Weigh In on RFK Jr.'s Controversial Claim

Unknown diet and nutrition, health, healthy eating, nutrition, nutritionists

<p>
 "Seed oils" – a catchy description coined by internet influencers, wellness gurus and some politicians to refer to common cooking oils, have become a target of dietary concern for many Americans.
</p>
<p>
 These oils, including canola, soybean, and corn oil, have long been kitchen staples, but are now being blamed for fueling inflammation and high rates of chronic diseases like
 obesity
 and diabetes. Some critics even refer to the top refined vegetable oils as "the hateful eight”.
</p>
<p>
 This newfound concern has reached new health secretary Robert F. Kennedy Jr., who has gone so far as to claim Americans are being "unknowingly poisoned" by seed oils, advocating for a return to beef tallow, or rendered animal fat, in fast-food restaurants.
</p>
<p>
 The impact of this movement is already being felt in the food industry. Some manufacturers have reformulated products to remove seed oils, and restaurant chains, such as Sweetgreen, have eliminated them from their menus.
</p>
<p>
 Many Americans say they now avoid seed oils, according to a recent survey International Food Information Council, an industry trade group.
</p>
<img data-document-id="cms/api/amp/image/AA1AQQy2" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AQQy2.jpg"/>
<p>
 The seed oil discussion has exasperated nutrition scientists, who say decades of research confirms the health benefits of consuming such oils, especially in place of alternatives such as butter or lard.
</p>
<p>
 “I don’t know where it came from that seed oils are bad,” said Martha Belury, an
 Ohio State University
 food science professor.
</p>
<p>
 In a Senate hearing, Dr. Marty Makary, nominated to lead the U.S. Food and Drug Administration, called for a closer review of the products.
</p>
<p>
 “I think seed oils are a good example of where we could benefit from a consolidation of the scientific evidence,” he said.
</p>
<h2>
 What are seed oils?
</h2>
<p>
 Simply put, they are oils extracted from plant seeds. They include eight commonly targeted by critics: canola, corn, cottonseed, grapeseed, soybean, sunflower, safflower and rice bran.
</p>
<p>
 Seed oils are typically made by pressing or crushing the seeds and then processing them further with chemicals and heat to remove elements that can leave the oil cloudy or with an unpleasant taste or odor.
</p>
<p>
 The result of such refining is a neutral-tasting oil that is inexpensive, shelf-stable and able to be heated at a high temperature without smoking, said Eric Decker, a food science professor at the University of Massachusetts Amherst.
</p>
<p>
 By contrast,
 olive oil
 and avocado oil are considered fruit oils. They’re often cold-pressed, which retains many of the plant-based compounds that benefit health — but also makes the oils more expensive and prone to smoking at high heat.
</p>
<p>
 Seed oils are composed mostly of unsaturated fatty acids, including monounsaturated and polyunsaturated fat. Most seed oils are high in one type of fatty acid, omega-6, and low in another type, omega-3. Those fatty acids are essential for human health, but our bodies don't make them on their own, so we must get them from foods.
</p>
<h2>
 What are the claims about seed oils and health?
</h2>
<p>
 Critics of seed oils make a range of claims that many scientists say are not borne out by research.
</p>
<p>
 Some critics contend that the way the oils are produced leaves behind toxic byproducts of a chemical called hexane. Hexane is considered hazardous in a gas form, but Decker said the hexane used as a liquid solvent to extract the oil is evaporated off and that the residue that remains “is very low and would not present a risk.”
</p>
<p>
 Another common claim is that the seed oils’ high omega-6 and low omega-3 composition causes an imbalance that may increase the risk of chronic conditions by boosting inflammation in the body.
</p>
<p>
 Belury, who has studied fatty acids for three decades, says that claim is based on an oversimplification and misunderstanding of the science. Studies have shown that increased intake of linoleic acid, the most common omega-6, does not significantly affect concentrations of inflammatory markers in the blood, she said.
</p>
<p>
 “Scientists who study omega-6 and omega-3 think we need both,” Belury said. “Seed oils do not increase acute or chronic inflammation markers.”
</p>
<img data-document-id="cms/api/amp/image/AA1AQOEM" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AQOEM.jpg"/>
<p>
 In addition, research from the
 American Heart Association
 and others has consistently shown that plant-based oils reduce so-called bad cholesterol, lowering the risk of heart disease and stroke, especially compared with sources high in saturated fat.
</p>
<p>
 That's found in new research from Brigham and Women's Hospital scientists as well. A study of more than 200,000 adults over more than 30 years released Thursday found that people who ate the highest amounts of butter had a 15 percent higher risk of dying than those who ate the least. People who ate the most plant-based oils — including seed oils — had a 16 percent lower risk than those who ate the least.
</p>
<p>
 Dr. Daniel Wang, who led the research, said new modeling data suggests that swapping less than a tablespoon a day of butter for equal calories of plant-based oils could lower premature deaths from cancer and overall mortality by 17 percent. Such a small daily change could result in “a substantial benefit,” Wang said.
</p>
<h2>
 Seed oil consumption has risen
</h2>
<p>
 Groups like the Seed Oil Free Alliance, which charges firms to certify their products are free of the oils, note that seed oil consumption in the U.S. has soared in recent decades and that they provide empty calories that “displace other, more nutritious foods.”
</p>
<p>
 Corey Nelson, co-founder of the group, said that just as consumers can buy low-sodium and low-sugar versions of foods, they should be able to choose products that contain no seed oils, if they wish.
</p>
<p>
 Food scientists concur that the intake of seed oils has gone up; however, this increase can be attributed mainly to their widespread use in fried foods, fast foods, and ultraprocessed items, which constitute about seventy-five percent of the American food market. These products, associated with numerous health issues, often contain large amounts of refined grains, added sugars, and salt. Experts clarify that there is currently no proof suggesting that seed oils alone lead to negative health effects.
</p>
<p>
 People worried about seed oils ought to cut down on highly processed items. It’s advisable for them to consult healthcare professionals to tailor their intake of these oils based on individual health conditions, as different individuals may use various types of oils according to their specific needs, noted Decker.
</p>
<p>
 Studies indicate that olive oil is the best option for health; thus, individuals should incorporate it into their diet "according to how much they cook and what they can afford," as mentioned. Additionally, increasing intake of beneficial omega-3 fatty acids can be achieved by consuming more fish such as tuna and salmon.
</p>
<p>
 Proponents and critics of seed oils concur on at least this point: Further nutritional studies are necessary to delve into the complexities and settle ongoing disputes.
</p>
<p>
 Meanwhile, experts indicated that reverting to using beef tallow, which has high amounts of saturated fats, is not the solution.
</p>
<p>
 There is no proof suggesting that beef tallow is more healthful compared to seed oils," Decker stated in an email. "Keep in mind, tallow undergoes processing for purification of the fat.
</p>
<p>
 Self-directed readers are globally aware individuals who transcend conventional categorizations. Instead of being pigeonholed by typical demographic details, these people are characterized by their perspectives. Amidst our ever-dividing world, societies cherish accurate data and candid viewpoints presented directly through an impartial news source they find reliable. Empowered with knowledge and motivation, independent readers feel ready and prepared to advocate for causes they hold dear.
</p>

Seed Oils: Poison or Panacea? Experts Weigh In on RFK Jr.'s Controversial Claim

Unknown diet and nutrition, health, healthy eating, nutrition, nutritionists

"Seed oils" – a catchy description coined by internet influencers, wellness gurus and some politicians to refer to common cooking oils, have become a target of dietary concern for many Americans. T…

Why You Should Think Twice Before Overindulging in Asparagus

Unknown diet and nutrition, health, health advice, healthy eating, healthy living

<img data-document-id="cms/api/amp/video/AA1surXN" data-reference="video"/>
<p>
 Prized for its versatility, taste and nutritional advantages amid an increasing number of
 plant-based diets
 , asparagus is having a moment. With the worldwide asparagus market
 now valued
 at a whopping $28.6 billion, it's a vegetable many people can't get enough of.
</p>
<p>
 "There's a lot to love about asparagus," says Jen Messer, a nutrition consultant and registered dietitian at
 Jen Messer Nutrition
 . "It has a unique flavor and texture, is packed with fiber, vitamins and antioxidants and is great to add to salads, soups or simply roasted as a side dish."
</p>
<img data-document-id="cms/api/amp/image/AA1APxVQ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1APxVQ.jpg">
 <p>
  Here are some of the top nutritional benefits asparagus has to offer — plus why cooking it helps reduce bloating and gas over eating the vegetable raw.
 </p>
 <p>
  <strong>
   Start the day smarter. Get all the news you need in your inbox each morning.
  </strong>
 </p>
 <h2 class="presto-h2 wp-block-heading">
  Is asparagus good for you?
 </h2>
 <p>
  Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium,
  phosphorus
  and niacin — plus nearly two grams of both protein and
  dietary fiber
  in only about seven stalks, per the
  U.S. Department of Agriculture
  . Nutrients like these "are helpful in supporting gut health, immune health,
  blood sugar stabilization
  and improved cholesterol levels," says
  LeeAnn Weintraub
  , a registered dietitian and nutrition consultant based in Los Angeles.
 </p>
 <p>
  Asparagus also contains plenty of vitamin C — an antioxidant that helps protect cells against oxidative stress, "potentially reducing the risk of chronic diseases," says Messer.
 </p>
 <p>
  The vegetable is also a good source of
  folate
  , which can further help "with things like vision, digestion and disease prevention," explains Kristen Smith, a registered dietitian nutritionist and spokesperson for the
  Academy of Nutrition and Dietetics
  . She adds that asparagus also serves as a prebiotic, which means it provides beneficial gut bacteria.
 </p>
 <p>
  Asparagus can aid in healthy weight management as well, Messer says, because it has a low number of calories —
  only about 28
  In seven stems—and its high-fiber composition enhances satiety. She also commends its significant vitamin K levels, stating, "this nutrient plays a crucial role in blood coagulation and skeletal integrity."
 </p>
 <p>
  An unexpected advantage of this veggie is that it includes special characteristics known for boosting the activity of crucial enzymes responsible for breaking down alcohol. This could be why asparagus has been associated with
  hangover relief
  ," says Messer.
 </p>
 <img data-document-id="cms/api/amp/slideshow/AA1Ay59S" data-reference="slideshow"/>
 <p class="related-link">
  <span>
   <strong>
    What is folate?
   </strong>
   Folate is essential for prenatal care. However, it may also extend your lifespan.
  </span>
 </p>
 <h2 class="presto-h2 wp-block-heading">
  What causes asparagus to make your urine smell unpleasant?
 </h2>
 <p>
  However, it's not entirely positive news. Because of its high fiber content, certain individuals might encounter
  bloating
  "With significant intake of asparagus," explains Messer. "Since our bodies do not break down fibers, our intestinal bacteria ferment them instead, which can lead to the production of gas," she notes.
 </p>
 <p>
  Aside from possible stomach unease, this veggie is well-known for altering the scent of urine. According to Smith, this off-putting aroma stems from a substance known as asparagusic acid, exclusive to this plant. She clarifies, "During digestion, this acid converts into sulfur compounds, which then rapidly vaporize upon excretion, leading to a distinct odor."
 </p>
 <p>
  Interestingly, due to genetic differences among individuals, not all people can detect the odor associated with asparagus consumption.
  urine odor
  ," says Weintraub.
 </p>
 <p class="related-link">
  <span>
   <strong>
    Want to go vegan?
   </strong>
   Examine the advantages and disadvantages of this way of life.
  </span>
 </p>
 <h2 class="presto-h2 wp-block-heading">
  Is it possible to consume asparagus without cooking it first?
 </h2>
 <p>
  According to Smith, the health advantages of consuming asparagus remain largely unchanged whether you have it raw or cooked. However, cooking the asparagus prior to consumption may lessen the bloating and gas commonly linked with this veggie. This is due to the fact that heat from cooking softens the plant’s cellular structure, thereby simplifying digestion.
 </p>
 <p>
  According to Weintraub, cooking asparagus can involve roasting, grilling, steaming, baking, or searing. However, she notes that boiling asparagus might result in a waterlogged or mushy texture, which is generally undesirable. Some individuals opt for consuming asparagus raw instead. Raw asparagus can lend a crunchy and invigorating element when added to salads or dishes like
  smoothies
  "And can be savored as an individual treat," notes Smith.
 </p>
 <p>
  Regardless of your preferred way to enjoy it, she notes, "asparagus is a nutrient-rich, low-calorie veggie brimming with fiber, vitamins, and antioxidants — rendering it an excellent component for a healthy diet."
  balanced diet
  ."
 </p>
 <p>
  The article initially appeared on USA TODAY:
  Certainly, asparagus is beneficial for your health. However, here’s why you might want to limit how much of it you eat.
 </p>
</img>

Why You Should Think Twice Before Overindulging in Asparagus

Unknown diet and nutrition, health, health advice, healthy eating, healthy living

Prized for its versatility, taste and nutritional advantages amid an increasing number of plant-based diets , asparagus is having a moment. With the worldwide asparagus market now valued at a wh…

Why a Vegan Diet Isn't Always Healthy: Expert Tips to Get It Right

Unknown diet and nutrition, healthy eating, healthy living, nutrition, vegan diet

Diet specialists offer advice on steering clear of common traps when following a plant-based diet, like consuming excessive amounts of processed items and not getting sufficient vitamins and minerals.
<p>
 Although prominent bodies like the American Medical Association and Harvard Medicine concur that a predominantly plant-based diet enhances heart health, physical well-being, and general wellness, one can still adopt an unhealthy lifestyle even when adhering strictly to a vegan regimen.
</p>
<p>
 Similar to other dietary approaches, it might be tempting to avoid nutrient-rich whole foods and choose heavily processed alternatives. Certain store-bought cookies, chips, and sweets could be labeled as vegan because they contain no animal-derived ingredients like butter, milk, eggs, or meat; however, this doesn’t automatically make them nutritious choices.
</p>
<p>
 Below are some typical methods of a
 vegan diet
 may not always be beneficial.
</p>
<p>
 Are you looking for insights into the most significant issues and developments globally? Find your answers here.
 SCMP Knowledge
 Our latest platform features handpicked content including explainers, FAQs, analyses, and infographics, all provided by our acclaimed team.
</p>
<h3>
 Too many processed foods
</h3>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKM37" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKM37.jpg"/>
</div>
<p>
 Although a 2023 survey conducted by the American data firm Gallup revealed that the number of vegans in the United States hasn’t significantly increased since the early 2000s, the appetite for vegan items certainly has grown.
</p>
<p>
 According to a trend analysis conducted by the market research firm Technavio, the vegan food industry is projected to see significant growth of several billion dollars over the coming years.
</p>
<p>
 Currently, you are quite probable to encounter
 a plant-based Beyond Meat or Impossible Burger
 as a choice at a burger franchise, and you can load up on
 non-dairy ice cream
 , plant-based sausages, vegan alternatives for eggs, and non-dairy cheeses available at major American supermarkets as well as international stores.
</p>
<p>
 However, according to nutrition experts, swapping out animal-based items for plant-based substitutes might not necessarily lead to a healthier diet.
</p>
<div class="blockquote-quote">
 Simply because something is vegan, it doesn't automatically make it healthy.
</div>
<div class="blockquote-author">
 Will Cole, a practitioner of functional medicine and an author
</div>
<p>
 [A] very common mistake with a plant-based diet," notes Dr. Michelle Thompson, who specializes in lifestyle medicine at the University of Pittsburgh Medical Center (UPMC) in Pennsylvania, "is consuming excessive amounts of processed foods.
</p>
<p>
 "They might start their day with a bagel for breakfast, followed by a peanut butter and jelly sandwich for lunch, and end the day with a frozen vegetable burger for dinner. I advise folks to consume items derived from plants rather than those manufactured in facilities," she states.
</p>
<p>
 Many of these plant-based substitutes include food additives that categorize them as "
 ultra-processed
 category—which may result in metabolic problems and hormonal imbalances—including oils, modified food starches, and added sugars.
</p>
<p>
 "Simply being vegan does not guarantee that something is healthy," states Will Cole, a functional medicine physician and writer based in Pennsylvania.
</p>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKQwM" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKQwM.jpg"/>
</div>
<h3>
 Looking for an increase in vitamins and minerals
</h3>
<p>
 Individuals adhering to a vegan diet may face shortages of certain vitamins since several essential nutrients primarily originate from animal-based products.
</p>
<p>
 "No matter what you eat, some people still do not get all the essential vitamins and nutrients required for their daily needs," explains Alianna Anselmi, who leads the dietary team at Allegheny Health Network located in Pennsylvania and New York.
</p>
<p>
 Deficiencies in
 vitamin B12
 and
 iron
 Vitamin B12 deficiencies are more frequent with a vegan diet. This vitamin aids in producing red blood cells and ensures proper nerve function; signs of insufficiency might involve numbness in the fingers or hands. Iron plays a vital role in blood formation and oxygen transport within the body, impacting your energy levels if concentrations fall below normal.
</p>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKTa1" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKTa1.jpg"/>
</div>
<p>
 Those following a
 plant-based diet
 One can obtain Vitamin B12 from enriched food items like nutritional yeast, soy milk, breakfast cereals, and vegetarian meat substitutes, according to Caroline Passerrello, a dietitian and nutritionist affiliated with the Pitt School of Health and Rehabilitation Sciences in Pennsylvania.
</p>
<p>
 Vegetarians can obtain B12 from dairy products and eggs as well.
</p>
<p>
 "For omega-3 fatty acids,
 linseed, chia seeds, and walnuts
 Are choices," Passerrello states. "Regarding iron, eating foods such as lentils,
 tofu
 and
 spinach
 Along with a source of vitamin C — such as bell peppers or oranges — this can enhance the body’s ability to absorb plant-based iron more effectively.
</p>
<p>
 Some dietitians also encourage
 vitamin supplementation
 when adhering to a vegan diet.
</p>
<p>
 Cole states, 'I don’t think a vegan diet offers the highest nutritional density for most individuals, but given our current era, thanks to supplements and readily available foods, we can create an optimal vegan meal plan tailored to personal preferences. It’s entirely possible to craft a nutritious and easily absorbable vegan diet.'
</p>
<h3>
 Too many refined carbs
</h3>
<p>
 A lot of bread items are vegan – and quite tasty – which might result in relying too heavily on carbohydrates, followed by a potential energy slump.
</p>
<p>
 Cole points out that some vegans rely heavily on carbohydrates for energy since these are more accessible and pleasurable for the human body—they taste good and activate reward centers in the brain. However, he adds that this approach might not necessarily promote sustained energy levels or overall well-being over time.
</p>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AL0pk" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AL0pk.jpg"/>
</div>
<p>
 It's not about eliminating everything
 junk food
 , carbohydrates and sugars, but rather about being more deliberate regarding the origins of your food and considering it in a well-rounded manner.
</p>
<p>
 This is one aspect of what Thompson covers in lifestyle medicine, which emphasizes
 food as medicine
 .
</p>
<p>
 She might occasionally advise her patients to liken their bodies to cars, pondering over what they require to function smoothly and efficiently.
</p>
<p>
 "If you add sugar to the fuel tank and motor oil into the reservoir meant for the windscreen washer fluid, obviously the vehicle will perform badly," she explains.
</p>
<p>
 They shouldn’t be surviving off packaged goods; we’d rather see their expenses going towards supermarkets rather than drugstores.
</p>
<h3>
 Gut health overlooked
</h3>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKTak" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKTak.jpg"/>
</div>
<p>
 Doctors such as Thompson and Cole in functional medicine dedicate significant time to enhancing their patients' gut health.
</p>
<p>
 A discontented digestive system has been associated with
 anxiety and depression
 ,
 irritable bowl syndrome
 , inflammation and hormonal imbalances. Similar to any dietary choice, adopting a vegan lifestyle may not yield benefits if your gut health is compromised.
</p>
<p>
 Cole often says, "You need to connect with your instincts wherever they stand."
</p>
<p>
 He states, 'We become what we take in.' And if your digestive system isn’t functioning optimally... then you must consider whether your food is being used effectively by your body when you treat your meals like medication.
</p>
<p>
 A lot of foods that inherently do not contain animal products are also rich in
 FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols
 Bacteria in the intestines thrive when they break down high-FODMAP foods, which leads to poor absorption of these substances by our bodies. Consequently, this may result in an imbalance within your gut microbiota and trigger symptoms such as constipation, cramps, diarrhea, excessive gas, and bloating.
</p>
<p>
 Wheat gluten, legumes, garlic, onions, cashew nuts, bananas, apples
 broccoli
 And processed soy proteins are merely a few instances of Fodmap-rich foods — items that might be everyday necessities for those following a vegan diet.
</p>
<p>
 This might place individuals following a vegan lifestyle due to moral beliefs in an awkward position. Cole occasionally advises his patients to adopt a more meat-centric diet when aiming to recover from gastrointestinal issues; however, this poses challenges for vegans dealing with similar concerns.
</p>
<h3>
 A sign of a broader pattern
</h3>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKOln" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKOln.jpg"/>
</div>
<p>
 According to Cole, the issues faced by people adhering to plant-based diets stem from a broader tendency towards highly processed foods aimed at providing more convenience and reducing costs.
</p>
<p>
 As a society, we are confronting epidemic-levels of
 intestinal well-being and problems related to gut bacteria
 , leading to various inflammatory health issues," he explains. "Our ancestors, going back to our grandparents and great-grandparents, never encountered the substances we are now exposed to.
</p>
<p>
 Herbicides, pesticides,
 forever chemicals
 ,
 microplastics
 And ultra-processed components have been garnering increased scrutiny as potential contributors to chronic conditions like obesity, diabetes, and hormonal issues.
</p>
<p>
 "Blaming the plant-based diet isn’t entirely fair; instead, we should consider the significant impact of the assault on both our own microbiomes and those found in the soil,” says Cole. “This disruption hinders the ability of the human body to effectively process and absorb nutrients. So, this issue shouldn’t be seen primarily as related to plant-based diets but rather as a broader concern for overall human health.”
</p>
<h3>
 Be open to change
</h3>
<p>
 Cole, Thompson, and Anselmi do not recommend a particular diet for every one of their patients.
</p>
<p>
 Thompson emphasizes that each person is unique, hence having varying requirements—much like individual eyeglass prescriptions.
</p>
<p>
 Anselmi expresses her hope that vegans won’t be deterred from consulting a dietitian if they seek advice. “There are numerous excellent plant-based dietitians who can help ensure this dietary approach remains both nourishing and engaging,” she states.
</p>
<p>
 Nobody will dictate how you must approach this," Thompson states. "Just because you've followed one dietary pattern throughout your life doesn’t mean it has to be permanent.
</p>
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 <em>
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</p>
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<p>
 Copyright © 2025. South China Morning Post Publishers Ltd. All rights reserved.
</p>

Why a Vegan Diet Isn't Always Healthy: Expert Tips to Get It Right

Unknown diet and nutrition, healthy eating, healthy living, nutrition, vegan diet

The Top Chef-Approved Potato for Perfect Roasts

Unknown culinary arts, foodies, healthy cooking, healthy eating, roasting

<p>
 The Goldilocks of potatoes? Culinary experts claim that yellow varieties are "just right" for roasting. Discover their tips for achieving perfectly crisp yet creamy potatoes.
</p>
<strong>
 Reviewed by Registered Dietitian Emily Lachtrupp, M.S.
</strong>
<img data-document-id="cms/api/amp/image/AA1yBmU2" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBmU2.jpg"/>
<p>
 Potatoes may not seek the limelight, but they've consistently been unassuming high achievers in the culinary world. Frequently consigned to supporting role status, these adaptable and fulfilling tubers play an essential part.
 nutrient-packed
 Vegetables have sustained civilizations for centuries, and they still provide solace at dining tables across the globe today. Even though potatoes often receive criticism due to low-carbohydrate fads, they come with remarkable advantages.
 higher in potassium content compared to a banana
 , a good amount of vitamin C and a subtle touch of protein. These items are inherently free from fats and gluten, and are packed with complex carbohydrates. Additionally, they possess an exceptional capability to absorb various flavors, which makes them incredibly adaptable for use in numerous recipes. By simply altering the method of preparation, these elements can transform from being crispy and crunchy to smooth and creamy.
</p>
<p>
 When it comes to achieving the perfect roasted potato—crispy on the exterior yet wonderfully soft within—a single type emerges as the top pick. Chefs nationwide were consulted, and their verdict was unanimous: yellow potatoes, particularly Yukon Golds, reign supreme. These spuds aren't limited in use; they excel beyond this application too.
 roasting
 , however. They similarly excel in
 smashed potatoes
 ,
 hasselback potatoes
 ,
 melting potatoes
 and
 more
 !
</p>
<p>
 Related:
 We Consulted 5 Chefs to Find Out the Best Potato for Mashing—Turns Out They All Agreed on This One
</p>
<h2>
 Why Yellow Potatoes?
</h2>
<p>
 The reason these golden gems stand out lies in their distinctive molecular composition. These potatoes boast a delicate, silky exterior that turns wonderfully crispy when cooked, along with an optimal level of starch which contributes to a tender inside. Additionally, they possess a natural richness reminiscent of butter, and unlike russets, they stay whole and maintain their form exceptionally well during baking. Essentially, they strike the perfect balance between consistency and flavor.
 Michelle Wallace
 , who won the "Fan Favorite" accolade from
 <em>
  Top Chef
 </em>
 In Season 21, the chef, owner, and pitmaster from B’tween Sandwich Co., a pop-up eatery based in Houston, clarifies that yellow potatoes fall under the category of "all-purpose potatoes." According to her, these potatoes possess a specific makeup that places them squarely between being waxy and starchy. They have sufficient waxy qualities to maintain their form when cooked and ample starch content to achieve a smooth consistency. It’s this inherent balance that elevates ordinary roasted potatoes to something exceptional.
 <em>
  great
 </em>
 One, and what Wallace mentions provides them with "an edge for enhancing the overall taste of mashed potatoes."
</p>
<p>
 Aside from their impeccable texture, yellow potatoes also boast the best taste, according to them.
 Suzanne Podhaizer
 The former farm-to-table restaurant Salt Café in Montpelier, Vermont was run by a chef who now owns it. These potatoes stand out due to their exceptionally creamy texture, subtle sweetness, and abundant richness. They have a stronger flavor compared to many other types of potatoes. As such, these spuds often retain great taste even with very little added seasoning.
</p>
<p>
 Related:
 We Consulted 3 Chefs About Making Perfect Egg Salad—Their Advice Was Identical
</p>
<h2>
 Yellow Potatoes Versus the Rest: What Sets Them Apart?
</h2>
<p>
 When it comes to roasting, different types of potatoes vary greatly. Although they excel in baking,
 russet potatoes
 contain a significant amount of starch which may lead to drying out when roasted. Although russet potatoes are often preferred for various cooking methods, Podhaizer mentions using yellow potatoes in many dishes that required russets, without ever feeling disappointed about it. Conversely, fingerlings possess a delicate skin that becomes wonderfully crispy; however, their petite size restricts their adaptability in different recipes.
 red potatoes
 Are starchy and maintain their form effectively; however, they do not achieve the same delightful crispy outer layer as some other types. "Unpeeled, red-skinned potatoes can occasionally be somewhat bitter," notes Podhaizer, who also mentions, "Peeling potatoes isn't something I endorse." This makes opting for yellow potatoes a more dependable choice. Versatile indeed!
</p>
<p>
 Ultimately, yellow potatoes assumed the mantle of the Goldilocks for roasting—possessing qualities that render them just right.
 <em>
  just right
 </em>
 For achieving the perfect roasted potatoes, Yukon Golds offer a sweeter taste, according to
 Rachael Narins
 <br/>
 A Los Angeles-based chef who has authored three cookbooks and is also one of the founders of Chicks with Knives shares her insights. She mentions that certain types of potatoes are quite accessible but highly praises Ozette potatoes — a type of yellow fingerling potato — as her preferred option. "These are simply amazing!" she enthusiastically states.
 <br/>
 For those interested in exploring different kinds of golden potatoes, another contributor suggests trying German Butterball, Rose Gold, and Russian Banana fingerlings. However, according to the first chef, so long as the chosen potatoes have an even texture without visible imperfections, they should work wonderfully; after all, preparing good dishes from them isn’t complicated at all.
</p>
<p>
 Related:
 We Consulted 3 Chefs About the Optimal Method to Prepare Cabbage—and Their Answers Were Identical
</p>
<h2>
 How to Roast Your Potatoes Like a ProChef
</h2>
<p>
 Wallace adheres to the principle that "less is more." As she excitedly explains, you don’t have to overcomplicate things to create a standout dish. For her recipe, she lightly dresses the potatoes in garlic-infused oil along with some salt and pepper, then subjects them to high-temperature roasting. To cap off this simple yet flavorful preparation, she adds a fragrant mix of herbs—rosemary, thyme, parsley, and chives—for added zest.
</p>
<p>
 For Narins, achieving perfectly cooked potatoes begins even before they reach the oven. She initially partially cooks them through either steaming or boiling, followed by cutting them into pieces and tossing these with olive oil and salt prior to placing them in the oven at 450°F on a sheet lined with foil and coated in oil. The reason this technique works so well—aside from aesthetic appeal—is because pre-cooking makes their exteriors slightly rougher and causes some of the surface starches to release. These factors create an excellent base for getting a crisp outer layer, enhancing the inherent nutty flavor of the potatoes, and ensuring a delightful mix of textures.
</p>
<p>
 Podhaizer puts in additional preparation time primarily for cutting tasks. Favoring small, crunchy potato pieces, she mixes diced golden potatoes with melted butter along with her own concoction of spices: salt, black pepper, celery seeds, and smoked paprika. These are roasted at 425°F. However, Podhaizer emphasizes that the secret to achieving maximum crispiness lies in avoiding agitation until the potatoes effortlessly detach from the baking sheet.
</p>
<p>
 Related:
 We Quizzed 3 Chefs About Their Preferred Veggie—They All Chose the same One
</p>
<h2>
 Simplifying the Professionals' Grilling Advice
</h2>
<p>
 To achieve roasted potatoes that can compete with your go-to restaurant's version, adhere to these professionally recommended methods.
</p>
<ul>
 <li>
  <strong>
   Crank Up the Heat:
  </strong>
  Temperatures ranging from 425°F to 450°F are essential for achieving a perfectly crisp potato. This temperature range triggers a chemical process known as the Maillard reaction, where the naturally occurring sugars and amino acids in the potatoes turn brown and acquire richer flavors.
 </li>
 <li>
  <strong>
   Precook:
  </strong>
  Slightly precooking potatoes makes them softer, causes some starch to be released, and creates an uneven surface, which leads to extra crispiness when they're roasted in the oven.
 </li>
 <li>
  <strong>
   Room to Breathe:
  </strong>
  Crowded conditions cause steaminess rather than crispness. Distribute your potatoes properly to ensure adequate airflow.
  to circulate
  For optimal crunchiness, use a large baking sheet (or two) for the best outcome.
 </li>
 <li>
  <strong>
   Fat Is Your Friend:
  </strong>
  Heavily cover your potatoes with oil.
  high smoke-point oil
  Similar to using oils like avocado, canola, or safflower to form that crispy, golden exterior. The ideal proportion is 2 tablespoons of oil for each pound of potatoes.
 </li>
 <li>
  <strong>
   Flavor Every Bite:
  </strong>
  Potatoes serve as blank canvases. Enhance their flavor by seasoning them prior to roasting so the seasonings can seep in and form a delicious outer layer. While basic options such as salt and pepper suffice, consider taking your potatoes up a notch using either dried or fresh herbs; spices including garlic powder, onion powder, smoked paprika, and chili powder; or perhaps some flavored oils for an extra touch.
 </li>
 <li>
  <strong>
   Let Them Be:
  </strong>
  Potatoes require some time to become crispy. Stirring them prematurely will interfere with the caramelization process and result in losing their ideal crust.
 </li>
</ul>
<p>
 Related:
 We Questioned 6 Chefs About the Key to an Excellent Vinaigrette—Their Answers Were Identical
</p>
<h2>
 The Bottom Line
</h2>
<p>
 Crunchy, smooth, and utterly delightful, yellow potatoes—as varied as they come—are perfect for roasting. Be it German Butterballs, Russian Bananas, Ozettes, Rose Golts, or common Yukon Golds found at your neighborhood market, these spuds guarantee an intricate and scrumptious outcome. "Regardless of which type of golden potato you pick, purchasing one from a nearby farm tends to result in exceptional flavor," notes Podhaizer. Just keep in mind; potatoes are quite forgiving when cooking them!
</p>
<p>
 Read the initial article on
</p>

The Top Chef-Approved Potato for Perfect Roasts

Unknown culinary arts, foodies, healthy cooking, healthy eating, roasting

The Goldilocks of potatoes? Culinary experts claim that yellow varieties are "just right" for roasting. Discover their tips for achieving perfectly crisp yet creamy potatoes. Reviewed by Registered…

¿Cómo Debes Alimentarte Antes del Entrenamiento para Maximizar tu Energía?

Unknown diet and nutrition, health and exercise, healthy eating, healthy living, nutrition

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 <div class="gc-col-12 gc-row">
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   <div class="articleBody_a12v6gcb HolaBodyContent_h1apapzz ldJsonContent">
    <p id="e4K1LZuHu2">
     La formación constituye un elemento clave en nuestra rutina cotidiana. Practicar ejercicio cada jornada por un período mínimo de treinta minutos ofrece numerosas ventajas. Entre estas se destaca:
     la disminución del estrés,
     El mejoramiento de nuestro sistema inmunitario, el incremento en la calidad del descanso nocturno y, sin duda, un exceso saludable de dopamina y serotonina perfecta para nuestras actividades diarias.
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    </div>
    <p id="eGLWcGs5wps">
     No obstante, al iniciar la capacitación nos deshidratamos y empezamos a gastar calorías; estas últimas las sacamos de los víveres que ingerimos durante toda la jornada. Cuanto mayor sea la intensidad del entrenamiento que efectuemos, mayores serán las probabilidades de que se quemen un número mayor de calorías.
     <strong>
      Sin embargo, no todo gira en torno a la quema y pérdida de esas calorías; también debemos asegurarnos de nutrir adecuadamente nuestros cuerpos para evitar cualquier tipo de desequilibrio.
     </strong>
    </p>
    <p id="eaziiyACuHB">
     Muchas veces se menciona los beneficios del entrenamiento en ayunas, pero qué sucede si carecemos de la energía y las calorías necesarias para desempeñarnos bien durante el entreno. Es probable que en algún momento hayas experimentado debilidad, vértigos e incluso nauseas mientras haces ejercicio.
     <strong>
      Esto ocurre porque tu cuerpo carece de los nutrientes adecuados para proporcionar la energía que requieren tus músculos durante el ejercicio; esto es particularmente evidente en sesiones de resistencia o alta intensidad.
     </strong>
    </p>
    <div class="fr-embedded">
     <div>
      <img data-document-id="cms/api/amp/image/AA1AfPRL" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfPRL.jpg"/>
     </div>
    </div>
    <p id="e4ysPH7fhEx">
     ¿Significa esto que debemos hacer un gran almuerzo justo antes de ir al gym? La respuesta es "no". El alimento anterior al ejercicio no se trata tanto de la cantidad como de la calidad de los alimentos consumidos.
     <strong>
      La clave reside en obtener los nutrientes adecuados para desempeñarse bien durante el ejercicio sin experimentar sensación de peso o malestar.
     </strong>
    </p>
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     Una elección ideal, particularmente para quienes entran en forma temprano por la mañana, es
     <strong>
      una bowl de yogur griego acompañado de frutas, granola y una driza de miel de abeja pura.
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     El salvado es una opción preferida entre los atletas cuando buscan mantenerse satisfechos durante sus sesiones de entrenamiento. La puedes consumir en forma de copos hervidos junto con alguna fruta fresca o bien remojarla por completo durante la noche.
     overnight
     De avena (una combinación de avena, leche, yogur y frutas). Si careces de tiempo antes del ejercicio o saliste apresuradamente de tu hogar por alguna razón, se sugiere lo siguiente:
     <strong>
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     <strong>
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      De proteína mezclada con agua o leche vegetal, o una barrita de proteínas libres de azúcares adicionados.
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     <strong>
      Dos rebanadas de pan tostado acompañadas de crema de cacahuete natural o queso cottage, junto con una porción de fruta.
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¿Cómo Debes Alimentarte Antes del Entrenamiento para Maximizar tu Energía?

Unknown diet and nutrition, health and exercise, healthy eating, healthy living, nutrition

La formación constituye un elemento clave en nuestra rutina cotidiana. Practicar ejercicio cada jornada por un período mínimo de treinta minutos ofrece numerosas ventajas. Entre es…

Discover the Magic of Chaat Masala: Make Your Own Spice Blend and Unlock Unexpected Health Benefits

Unknown food and drink, health benefits, health tips, healthy eating, spices

<p>
 <img data-document-id="cms/api/amp/image/AA1A4RjC" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1A4RjC.jpg"/>
</p>
<div class="container-wrapper one_column">
 <div class="column-wrapper">
  <div class="control-wrapper">
   <div class="jg_paragraph">
    <p>
     Chaat masala is an extraordinary spice blend capable of elevating ordinary meals into delightful and flavorful experiences. Known for its zesty, hot, and fragrant combination, this ingredient is essential in Indian cooking, especially when it comes to street food such as chaat. Featuring a distinctive mixture of spices, chaat masala imparts a strong flavor that can revamp various dishes—from fruit salads to grilled veggies, snack items like bhel puri and even curry recipes. A mere dash of chaat masala can swiftly convert bland fare into tantalizing options with rich taste profiles that keep you craving for more.
    </p>
    <p>
     If you want to refresh an old favorite recipe or bring some zest into a novel meal, chaat masala is your ideal choice. In this section, we have detailed a simple method for making chaat masala from scratch that you should definitely attempt.
    </p>
    <h2>
     <strong>
      Chaat Masala Recipe
     </strong>
    </h2>
    <p>
     <strong>
      INGREDIENTS:
     </strong>
    </p>
    <ul>
     <li>
      1 cup coriander seeds
     </li>
     <li>
      2 tbsp cumin seeds
     </li>
     <li>
      1 tsp black pepper
     </li>
     <li>
      5-6 cloves
     </li>
     <li>
      10-12 dried red chillies
     </li>
     <li>
      1 tsp hing
     </li>
     <li>
      1 tbsp melon seeds
     </li>
     <li>
      1 tsp nutmeg powder
     </li>
     <li>
      1 tbsp ginger powder
     </li>
     <li>
      2 tablespoons of amchur (dried mango powder)
     </li>
     <li>
      1 tablespoon of dried mint powder
     </li>
     <li>
      2 tbsp salt
     </li>
     <li>
      2 tbsp rock salt
     </li>
     <li>
      2 tbsp black salt
     </li>
    </ul>
    <p>
     <img data-document-id="cms/api/amp/image/AA1A52WZ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1A52WZ.jpg"/>
    </p>
    <div>
     <em>
      Homemade chaat masala recipe (Image Credits: Canva)
     </em>
    </div>
    <p>
     <strong>
      STEPS:
     </strong>
    </p>
    <p>
     1. Start with dry-roasting the coriander seeds in a pan over medium-low heat, stirring frequently, until they become aromatic and slightly toasted.
    </p>
    <p>
     2. Include cumin seeds, black pepper, cloves, dried red chilies, asafoetida, powdered nutmeg, and melon seeds in the pan, then keep roasting with frequent stirring until they release a comforting and aromatic scent.
    </p>
    <p>
     3. Take the pan off the heat and allow the mixture to cool down entirely, enabling the flavors to combine thoroughly.
    </p>
    <p>
     4. Move the cooled spice blend to a mixer grinder jar and process until you achieve a fine powder, making sure all the spices are thoroughly mixed and ground.
    </p>
    <p>
     5. Include dry ginger powder, dried mango powder, dried mint powder, salt, rock salt, and black salt in the grinder jar and blend thoroughly. Process the ingredients once more till the spices are uniformly mixed.
    </p>
    <p>
     6. Sift the chaat masala powder using a fine mesh sieve to eliminate any clumps or larger pieces. Keep the powder in an airtight jar to maintain its freshness.
    </p>
    <p>
     <strong>
      Benefits of Consuming Saunth Churna
     </strong>
    </p>
    <p>
     Garam masala helps with digestion by soothing the stomach and decreasing bloating, indigestion, and acid reflux. The cumin within it enhances bile production, which assists in breaking down fats, while its inherent qualities calm the stomach, fostering better digestion and alleviating unease.
    </p>
    <p>
     The antioxidants present in spices like cumin, coriander, and fennel strengthen the immune system by tackling free radicals and reducing inflammation. Amchur, which is high in vitamin C along with other spices, helps the body ward off infections and enhances immune performance.
    </p>
    <p>
     Garam masala may assist with weight reduction through an increased metabolic rate and calorie burn. Ingredients such as black pepper and cumin help elevate your body’s metabolic process, facilitating smoother fat breakdown and contributing to a healthier approach for shedding pounds.
    </p>
    <p>
     <span>
      FURTHER READING: 5 Easy Ways to Ensure Your Kitchen Spices Stay Fresh for Longer
     </span>
    </p>
    <p>
     <span>
      ALSO EXPLORE: 5 Spices That Can Boost Metabolism and Aid Weight Loss This Season
     </span>
    </p>
   </div>
  </div>
 </div>
</div>

Discover the Magic of Chaat Masala: Make Your Own Spice Blend and Unlock Unexpected Health Benefits

Unknown food and drink, health benefits, health tips, healthy eating, spices

Chaat masala is an extraordinary spice blend capable of elevating ordinary meals into delightful and flavorful experiences. Known for its zesty, hot, and fragrant combination, th…

What TikTok Gets Right and Wrong About the Anti-Diet Trend of Intuitive Eating

Unknown diet and nutrition, healthy eating, healthy eating and living, nutrition, nutritionists

<img data-document-id="cms/api/amp/image/AA1A3vDR" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1A3vDR.jpg"/>
<div>
 <p>
  <strong>
   Warning: This article mentions eating disorders, disordered eating and restrictive eating practices.
  </strong>
 </p>
 <p>
  When registered dietitians Evelyn Tribole and Elyse Resch sat down to write an anti-diet book that promoted intuitive eating in the 1990s, it felt bold — radical even.
 </p>
 <p>
  Beauty and fashion trends at the time were dominated by a thin obsession, spotlighting the heroin-chic aesthetic along with an intense focus on weight loss and fad diets.
 </p>
 <p>
  Their book, Intuitive Eating: A Revolutionary Anti-Diet Approach, released in 1995, encouraged readers to abandon this mentality and instead tune into their bodies' natural hunger and satiety patterns.
 </p>
 <p>
  "I knew I had to write something that was going to be anti-diet," Ms Resch says.
 </p>
 <p>
  Thirty years later, the intuitive eating movement has attracted a large online following, from celebrities like Demi Lovato and Gwyneth Paltrow to body acceptance advocates and anti-diet influencers.
 </p>
 <p>
  "You can think of it as a guide," one
  TikToker
  explains in one of nearly 200,000 posts about intuitive eating on the platform. Others have popularised the movement in "what an intuitive eater eats in a day" diaries.
 </p>
 <p>
  However, despite its widespread adoption online, many people remain unclear about what intuitive eating actually entails. They wonder if it grants permission to consume anything at will and question whether it’s effective for everybody.
 </p>
 <h4>
  Intuitive eating and the Tao of Pooh
 </h4>
 <p>
  In the 1990s, Ms Resch and Ms Tribole were working with patients on calorie-driven diets and prescriptive meal plans.
 </p>
 <p>
  But some were having a hard time sticking to the diets and losing weight, which was impacting their self-esteem and body image.
 </p>
 <blockquote>
  <p>
   "What we found is that our skill set, what we were traditionally taught as dietitians, was not being impactful, and that people were blaming themselves," Ms Tribole says.
  </p>
 </blockquote>
 <p>
  "So we did a deep analysis of the research, we considered our own clinical experience. We also looked at what was going on in consumer books … And so together, that's how we came up with this concept [of intuitive eating]."
 </p>
 <p>
  Around the same time, Ms Resch began reading Benjamin Hoff's Tao of Pooh, which teaches readers about the eastern belief system of Taoism using excerpts from A.A. Milne's Winnie the Pooh series.
 </p>
 <p>
  "I went, 'Oh my goodness, this is what I have to do with eating'. Not tell people what to eat, even though I was a dietitian, [but] help them understand what is going on with their bodies … and have them be in a process, rather than a straight line," she says.
 </p>
 <p>
  Both dieticians felt traditional calorie-driven diets were making people obsessed with eating. This was
  based on research
  regarding the psychological effects of deprivation and restrained eating.
 </p>
 <p>
  "When we're deprived of something, that's all we want. If we are told that something is bad and we still want it, we're going to go after it and feel bad about ourselves," Ms Resch says.
 </p>
 <p>
  "But if you have the privilege to be able to get food reliably, and you take away all that judgement, all that negativity, no 'good' foods, no 'bad' foods, what ends up happening is something called habituation."
 </p>
 <p>
  Habituation is a psychological concept which roughly means the more you have of something, the less exciting it is.
 </p>
 <p>
  "Think about when you [buy] a pair of shoes, how exciting that is, and after a while they're just your shoes," Ms Tribole says.
 </p>
 <p>
  "Same thing with food … When someone's been chronically restricting their eating to lose weight, they don't habituate food, it stays very exciting … and so this vicious cycle gets amplified with every diet as they go on."
 </p>
 <p>
  Importantly, intuitive eating does not encourage individuals to eat whatever they want, whenever they want with no regard to nutrition.
 </p>
 <p>
  Rather than restricting themselves, intuitive eaters allow themselves to consume foods they enjoy, all while paying attention to their hunger and satiety signals and considering scientifically-backed nutritional advice.
 </p>
 <p>
  In fact, one
  study has found
  Intuitive eating correlates with increased consumption of fruits and vegetables in adults.
 </p>
 <h4>
  What is the process behind intuitive eating?
 </h4>
 <p>
  Intuitive eating emphasizes the manner of eating rather than the specific foods consumed. People are guided to reconnect with their innate sense regarding food, enabling them to better understand and respond to their own desires and hunger signals.
 </p>
 <p>
  A set of ten guidelines forms the foundation for intuitive eating, covering aspects such as 'listening to your hunger,' 'embracing dietary flexibility,' and maintaining your well-being through 'moderate nutritional choices.'
 </p>
 <p>
  Other guidelines — which do not need to be adhered to in any specific sequence — encompass 'movement,' instead of concentrating solely on the calorie-torching aspect of physical activity, as well as 'honoring your body.'
 </p>
 <blockquote>
  <p>
   "It’s a process of exploration. There’s no pass or fail here. Instead, it involves learning new things, letting go of old ideas, and getting back in touch with your body and the vital… signals it communicates," states Ms Tribole.
  </p>
 </blockquote>
 <p>
  The increasing popularity of intuitive eating on the internet has paralleled the emergence of GLP-1 medications like Ozempic, which have been praised as
  the "skinny pen"
  as well as the "obesity epidemic" conclusion.
 </p>
 <p>
  Critics contend that the strong emphasis on using Ozempic for weight loss frequently promotes damaging body standards and creates an environment where people feel compelled to prioritize slimness rather than health.
  "holistic well-being"
  .
 </p>
 <p>
  Intuitive eating serves as an opposition to such mindsets, encouraging individuals to release their focus on attaining specific body forms or dimensions and allowing them unrestricted freedom to consume food.
 </p>
 <p>
  "Consider what would constitute a fulfilling meal for you? How do you wish to feel afterward? What appeals to your taste? It all comes down to individual preferences," Ms Tribole suggests.
 </p>
 <p>
  This aligns with the Health at Every Size initiative, which downplays weight as an indicator of someone’s well-being. Additionally, it complements the body neutrality movement, suggesting that our bodies are merely vessels that transport us through life.
 </p>
 <p>
  And
  numerous studies show
  Eating based on internal cues positively affects psychological health, such as boosting self-esteem and enhancing overall quality of life, but it doesn’t influence weight loss.
 </p>
 <p>
  Although there isn’t one correct approach to embracing intuitive eating principles, the initial step often involves discarding the guidelines of diet culture.
 </p>
 <p>
  Ms Tribole suggests that after years of dieting, restricting particular foods, and ignoring your body’s innate signals, eating can become quite perplexing.
 </p>
 <p>
  She mentions that it can seem as though everything is askew.
 </p>
 <p>
  People are likewise invited to reassess their views on nutrition and well-being.
 </p>
 <p>
  "In order to truly adopt intuitive eating, you must understand that it shouldn’t merely rely on instinct alone, as our instincts are influenced by emotions and our thoughts regarding food," explains Ms Resch.
 </p>
 <p>
  Lyndi Cohen, a dietitian recognized as the "Nude Nutritionist" on Instagram, credits intuitive eating for helping herself and her clientele escape from the clutches of diet culture.
 </p>
 <p>
  Ms Cohen was raised as a constant dieter, leading to what she describes as a binge eating disorder during her teenage years.
 </p>
 <p>
  The concept of intuitive eating truly clicked for me; it was like a light bulb turning on. It was incredibly refreshing to find a method that seemed achievable without needing to meticulously count or weigh all my food intake.
 </p>
 <p>
  She mentions that she experienced solace in the structure which doesn’t push for weight reduction, but instead promotes understanding that all individuals' body types function uniquely.
 </p>
 <p>
  The most challenging part is beginning again and relearning how to eat whilst also learning to trust your body; however, it becomes more manageable with practice over time.
 </p>
 <h4>
  Criticisms of intuitive eating
 </h4>
 <p>
  The rise in popularity of intuitive eating has sparked criticism from bloggers as well as discussions on platforms such as Reddit.
 </p>
 <p>
  "Swipe through the #intuitiveeating hashtag on Instagram, and...it gives the impression that intuitive eating is solely for those who are slim," Christine Byrne
  contributes to the Ruby Oak nutrition blog
  .
 </p>
 <p>
  She mentioned that this was largely due to the overarching influence of the nutrition sector, an area predominantly shaped by petite Caucasian females.
 </p>
 <p>
  "For my part, I try to spread messages about intuitive eating without centering myself or my own body," she wrote, before providing a list of dietitians in diverse bodies, with various gender, racial, and ethnic identities to follow on social media.
 </p>
 <p>
  Other reviewers concentrate on the genuine structure. Healthcare experts have
  contended that intuitive eating dismisses scientific evidence
  about the mechanisms through which the body controls weight and the possible advantages of shedding pounds.
 </p>
 <p>
  Just like anything that evolves over time, the core message of intuitive eating has occasionally been misinterpreted by those promoting its advantages.
 </p>
 <p>
  A widespread misunderstanding is that intuitive eating aids in weight loss for individuals.
 </p>
 <blockquote>
  <p>
   Ms Resch mentions that some individuals may shed pounds, others might put on weight, while some remain unchanged.
  </p>
 </blockquote>
 <p>
  Ms Tribole observes that people often overlook the "dynamic integration of all the principles" and tend to concentrate solely on one or two aspects instead.
 </p>
 <p>
  She notes that describing this approach as centered on hunger and satiety isn’t incorrect, yet it might suggest that one must strictly eat only when hungry and halt immediately upon feeling full… Not at all; rather, it’s an exploratory process,” she explains.
 </p>
 <p>
  Maybe the most significant issue arises when critics perceive intuitive eating as an open invitation to disregard fundamental nutritional requirements and indulge in "junk food constantly."
 </p>
 <p>
  "When you allow yourself to enjoy the chips without feeling guilty, judged, or thinking they are scarce, what typically happens is that you come to understand that consuming an entire bowl doesn’t leave you feeling great," explains Ms Cohen.
 </p>
 <p>
  So, rather than following a food guideline, and instead of nutrition seeming like an obligation or penalty, it feels more like making a selection.
 </p>
 <h4>
  Does intuitive eating suit everybody?
 </h4>
 <p>
  Intuitive eating is an approach without dieting that promotes self-care and a healthy appreciation of one’s own body.
 </p>
 <p>
  However, Ms Cohen states that it is usually not advised for individuals who have been diagnosed with anorexia nervosa, as they cannot rely on their feelings of hunger and fullness in the same manner as others.
 </p>
 <p>
  Nonetheless, intuitive eating can prove extremely beneficial for individuals grappling with other eating disorders, according to her.
 </p>
 <p>
  A 2021
  longitudinal study found
  Intuitive eating resulted in improved psychological and behavioral well-being for individuals with bulimia, as well as reduced likelihoods of engaging in binge eating and fasting behaviors.
 </p>
 <p>
  “If individuals suffer from an eating disorder, experience trauma, or have a medical condition, they can still practice intuitive eating. However, this typically requires working with a specialist,” according to Ms Tribole.
 </p>
 <p>
  Ms Resch admits that eating intuitively also involves having a wide range of food options available and being financially capable of purchasing them, which is a luxury not shared by everybody.
 </p>
 <blockquote>
  <p>
   "To enter the domain where one can consume anything at any time they desire, you must possess the luxury of having access to such options," Ms Resch states.
  </p>
 </blockquote>
 <p>
  However, if that’s not the case, we should also show empathy towards individuals who are giving their best effort and aren’t being criticised by a society that believes one should exclusively consume kale and sip on smoothies.
 </p>
 <p>
  Although their book is three decades old, Ms Tribole and Ms Resch feel that the principles of intuitive eating continue to hold equal relevance today.
 </p>
 <p>
  "Given the widespread use of GLP-1s, we’re noticing that many individuals are experiencing significant conflicts regarding their bodies and body sizes once more," Ms Tribole states.
 </p>
 <p>
  Ms Resch further suggests that there might be an increased acceptance of the concept of autonomy and following what one believes is best for themselves.
 </p>
 <p>
  This information is provided generally only. For personalized guidance, consult a qualified healthcare provider.
 </p>
</div>

What TikTok Gets Right and Wrong About the Anti-Diet Trend of Intuitive Eating

Unknown diet and nutrition, healthy eating, healthy eating and living, nutrition, nutritionists

Warning: This article mentions eating disorders, disordered eating and restrictive eating practices. When registered dietitians Evelyn Tribole and Elyse Resch sat down to write an an…

Top 5 Full-Fat Foods That Boost Gut Health – Including Delicious Recipes

Unknown diet and nutrition, gut health, health, healthy eating, healthy living

<img data-document-id="cms/api/amp/image/AA1zZjEq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zZjEq.jpg"/>
<p>
 Gut health
 It plays an enormous role in my daily existence. This field wasn't around back when I was studying medicine roughly ten years ago; we never received instruction on the gut microbiome’s functions. The gut was described as quite a passive organ: it takes in nutrients, nothing more. Frankly, it seemed rather dull at the time.
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<p>
 However, as I specialized in gastroenterology, science concurrently progressed with new insights into how the gut microbiome is a highly dynamic living ecosystem and significantly influences various bodily functions. This led us to discover that
 The brain and intestines are interconnected.
 Through microorganisms, nerve signals, and hormonal influences, along with the practical outcomes of these interactions on health and illness. This has truly been a revelation for me since I had been attempting to bridge the gap between diet and digestive well-being; the gut microbiome served as the crucial connection linking them together. Additionally, this newfound knowledge has provided profound insights into comprehending my patients and their conditions.
</p>
<p>
 When we talk about
 gut health
 When we refer to the bacteria, fungi, and yeasts that mainly reside in your small and large intestine, though scientifically speaking, your gut encompasses everything from your mouth to your anus.
</p>
<p>
 We possess over a hundred trillion gut bacteria, which we often call microbes and collectively refer to as our gut microbiome; together, these organisms tip the scales at more than 2 kilograms (4 pounds).
</p>
<p>
 Their role involves extracting nutrients from the food we consume, sustaining a healthy intestinal lining, preventing inflammation, and interacting with the remainder of our body via nerve signals, hormonal activity, and immune responses. We now consider our microbiome an unseen organ due to its substantial impact on our overall bodily functions and well-being.
</p>
<p>
 The meals you consume can affect the makeup of these microorganisms. Studies indicate that a greater variety in your gut microbiome (which means having many differing types) tends to be beneficial.
 species of gut bugs
 The more variety in our diet, the better, as it helps reduce the risk of weight gain, type 2 diabetes, heart disease, and surprisingly, depression and anxiety. Thus, the food we consume and the health of our gut microbiome can genuinely impact the rest of our bodily functions.
</p>
<p>
 Fat plays a crucial role in overall well-being. It serves as a vital macronutrient providing essential energy. Additionally, beneficial fats form the foundation of excellent digestive health.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 The five most beneficial high-fat foods for your gut health
</h2>
<h2 class="u-heading-size-medium u-heading-style-colour">
 1. Full-fat Greek yogurt
</h2>
<p>
 Using full-fat Greek yogurt is an excellent method for including fermented dairy items in your meals and supporting digestive well-being.
</p>
<p>
 It is a fermented and probiotic food, meaning that it’s full of beneficial bugs and works to restore the balance of bacteria in our gut for the better. As an added bonus, it also has a lot of protein in it, which helps with fullness.
</p>
<p>
 This is why yogurt is a key ingredient in all of my recipes, like in my coronation chicken pasta salad, where it is used as a mayonnaise replacement.
</p>
<p>
 To pick a
 healthy yogurt
 , check the ingredients list and pick one that has only yogurt or milk and a live culture listed.
</p>
<p>
 I wouldn’t recommend low-fat yogurt. Once the fat is gone, emulsifiers have to be added back in to stabilise the structure, which aren’t good for our health. Likewise, flavoured yogurts have sweeteners and additives that are thought to harm gut health.
</p>
<p>
 To add flavour to plain Greek yogurt, I blend frozen fruit and mix it in. It’s all natural, not got any added nasties and kids will love it as well.
</p>
<h2 class="u-heading-size-medium u-heading-style-colour">
 2. Extra virgin olive oil
</h2>
<p>
 I’m generous with olive oil, drizzling it on most of my meals.
</p>
<p>
 That’s because, while it is high in fat, these are good fats, and it’s full of polyphenols and other helpful ingredients that act as antioxidants in the body, which are important for our gut and heart health.
</p>
<p>
 Antioxidants and other bioactive molecules in olive oil neutralise harmful molecules called free radicals, which can cause inflammation and damage cells in the gut lining.
</p>
<p>
 If the lining of the gut becomes compromised, persistent mild inflammation can occur. Numerous researchers think this ongoing inflammation could result in various bowel-related issues such as swelling and tummy pain — often referred to as the "leaky gut syndrome".
</p>
<p>
 Nonetheless, I typically avoid heating olive oil to high temperatures in my dishes because doing so breaks down the fats and produces compounds that may not be good for our well-being.
</p>
<h2 class="u-heading-size-medium u-heading-style-colour">
 3. Cottage cheese
</h2>
<p>
 I'm thrilled that cottage cheese has undergone a transformation. It wasn't popular until about one or two years ago when people discovered that it's high in protein, affordable, and tasty.
</p>
<p>
 It undergoes fermentation and may include probiotics – beneficial microorganisms that enhance gut biodiversity – to aid digestive well-being. It serves as a delicious, simple foundation that you can customize with various ingredients. I always keep some at home.
</p>
<h2 class="u-heading-size-medium u-heading-style-colour">
 4. Fish
</h2>
<p>
 I often prepare salmon and mackerel since, besides being incredibly tasty, they are rich in omega-3 fatty acids.
</p>
<p>
 These kinds of fats have consistently been associated with improved heart health and decreased inflammation, even within the gut lining. They also aid in repairing damage. Some
 studies
 propose that omega-3s might also have a direct beneficial effect on our gut microbiome.
</p>
<p>
 Linseed and chia seeds are among the botanical sources of omega-3 fatty acids that I incorporate into my dishes as well.
</p>
<img data-document-id="cms/api/amp/image/AA1zZexS" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zZexS.jpg"/>
<h2 class="u-heading-size-medium u-heading-style-colour">
 5. Sour cream
</h2>
<p>
 Sour cream excels at enhancing the flavor of dishes, thanks to its slight fermentation which introduces beneficial bacteria that boost microbial variety in your digestive system. Additionally, it offers a light and delightful taste with an added tanginess to meals.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 Gut-friendly eats for filling up your pantry
</h2>
<h2 class="u-heading-size-medium u-heading-style-colour">
 Fresh fruit and vegetables
</h2>
<p>
 Since they are rich in fiber, which nourishes beneficial bacteria in the intestines, fresh fruits and veggies are essential for maintaining a healthy digestive system. This means I dedicate quite a bit of time during my trips to the grocery store to browsing these sections. Frequently, I visit the clearance area to pick out items that will expire within the next day. These can later be sliced and stored in the freezer at home.
</p>
<h2 class="u-heading-size-medium u-heading-style-colour">
 Tins and packets
</h2>
<p>
 Pre-cooked grain packs can be a real time-saver. Although they cost more than their dry counterparts, having them stored away in your pantry ensures you’ve got something ready for speedy meals. This way, you avoid resorting to getting takeaways. Additionally, I ensure my shelves are well-stocked with cans of lentils, chickpeas, and legumes along with bags of nuts and seeds.
</p>
<h2 class="u-heading-size-medium u-heading-style-colour">
 Frozen
</h2>
<p>
 Frozen peas, carrots, cauliflower, spinach, onions, and fruits are essential. Additionally, I discover that using frozen garlic greatly speeds up my cooking process and requires just a few minutes to thaw.
</p>
<h2 class="u-heading-size-medium u-heading-style-colour">
 Condiments and spices
</h2>
<p>
 Curry paste, harissa pasta, and gochujang paste offer quick and easy flavours. By shopping around, you can discover options without additives and unwanted ingredients.
</p>
<h2 class="u-heading-size-medium u-heading-style-normal">
 Four gut-healthy recipes
</h2>
<p>
 <em>
  As relayed to Emily Craig
 </em>
</p>
<p>
 <strong>
  Enjoy The Telegraph’s extensive collection of Puzzles – gaining sharper insights daily. Sharpen your mind and enhance your spirits with PlusWord, the Compact Crossword, the challenging Killer Sudoku, and even the traditional Cryptic Crossword.
 </strong>
</p>

Top 5 Full-Fat Foods That Boost Gut Health – Including Delicious Recipes

Unknown diet and nutrition, gut health, health, healthy eating, healthy living

Gut health It plays an enormous role in my daily existence. This field wasn't around back when I was studying medicine roughly ten years ago; we never received instruction on the gut microbiome’s f…