Food Keeps you Fit

 🍽️ Smart Eating Made Simple:  A Beginner’s Guide to Portion Control Do you ever feel like eating healthy means eating less or worse, feeling hungry all the time? Good news: it doesn’t have to be that way. Portion control isn’t about starving yourself. It’s about eating the right amount of food for your body, so you feel satisfied, energized, and in control. Let’s break it down in a way that’s easy to understand and even easier to follow.  What Is Portion Control? Portion control means knowing how much food your body actually needs to feel satisfied and stay healthy. It helps you: ✅ Maintain a healthy weight ✅ Avoid overeating ✅ Enjoy your meals mindfully ✅ Balance your nutrients better When you control your portions, you don’t need to give up pizza, rice, or even dessert — you just learn to eat them in smart amounts. Easy Tips to Start Portion Control You don’t need fancy tools or calorie-counting apps. Just a few simple habits can make a big difference: 1. Use Smaller ...

 Fuel Your Day Naturally:  10 Superfoods That Boost Energy Without the Crash Ever feel like your energy dips halfway through the day, even after a full meal? You're not alone. The secret to lasting energy isn’t just about eating more it’s about eating smart. Superfoods are nature’s power-packed ingredients  like vitamins, minerals, and antioxidants that give your body natural energy without the crash you get from junk food or caffeine that help you stay energized, focused, and feeling good from morning to night. Let’s explore 10 easy-to-find superfoods that can transform your daily diet and give your body the fuel it truly deserves. Here are 10 superfoods you can easily add to your daily diet for more energy and better health:  1. Oats Oats are a slow-digesting carbohydrate, which means they release energy gradually. They’re rich in fiber and help keep blood sugar levels stable. Start your day with a warm bowl of oatmeal topped with fruits or nuts for a steady energy...

 Vitamin B3: Benefits, Deficiency, and Food Sources When we talk about staying healthy, vitamins play a big role in keeping our body strong and energized. One of these essential vitamins is Vitamin B3, also known as niacin. This important nutrient helps our body in many ways and is especially important for energy, skin, and brain health. Let's explore what Vitamin B3 does, how we can get it from food, and what happens if we don’t get enough. What is Vitamin B3? Vitamin B3 is a water-soluble vitamin, which means our body doesn’t store it, and we need to get it regularly from food. It comes in three forms: Niacin (nicotinic acid) Nicotinamide (niacinamide) Inositol hexanicotinate (a slower-release version often found in supplements) This vitamin helps convert the food we eat into energy. It supports the function of the digestive system, skin, and nerves. It also helps improve circulation and lower cholesterol levels. Benefits of Vitamin B3 1. Boosts Energy Production Vitamin B3 plays...

 Magnesium: An Essential Mineral for a Healthy Body Magnesium might not always make headlines, but it plays a vital role in keeping your body functioning smoothly. From supporting heart health to helping with muscle movement and energy production, this mineral is a quiet powerhouse. Health Benefits of Magnesium: Magnesium is involved in more than 300 enzymatic processes in the body. Here are some of its major benefits: Supports Muscle and Nerve Health:  It helps control muscle contractions and nerve signals, reducing cramps and spasms. Promotes Strong Bones:  Works with calcium and vitamin D to support bone strength and structure. Protects Heart Health:  Helps regulate blood pressure and maintain a healthy heartbeat. Boosts Energy:  Plays a key role in converting food into usable energy. Reduces Inflammation:  May help lower chronic inflammation, which contributes to many diseases. Improves Sleep and Mood: Encourages better sleep and may reduce stress and a...

 Black Bean Salad A rich, hearty and flavorful vegetarian Weight Loss meal that is rich in nutrients and only take about 30 minutes to prepare. Ingredients: 1 medium onion, chopped 2 cloves garlic, minced or pressed 2 cups cooked black beans (1 15 oz can black beans, rinsed) 115 oz can diced tomatoes 2 TBS chili powder  ½ cup cilantro Directions:  Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties. Place all ingredients except cilantro-in a pot, cover, and let simmer for about 20 minutes,  Top with cilantro and serve. Nutritional value: Calories.        271.68 Carbohydrates  49.9 g Dietary Fiber.       12.24g Soluble Fiber.   0.04 g Fat-Total.        1.33 g Saturated fat    0.13 g Cholesterol.      0mg InSoluble Fiber.  0.73 g Calcium.             121.62 mg Potass...

 Herbed Potato Salad  Fresh vegetables and a light vinaigrette give this salad a lively favor. Ingredients: 1½ pounds red potatoes (about 8 potatoes), cut into cubes ½ cup light Italian dressing ½ tablespoon spicy brown mustard 1 tablespoon chopped fresh parsley 1 teaspoon garlic salt 1/4 teaspoon ground black pepper  ½ cup chopped red bell pepper ½ cup chopped green bell pepper ½ cup chopped green onions Preparation: 1. In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook). 2. Drain well and let cool. 3. Cut potatoes into bite-size pieces and place in a medium bowl. 4. In a small bowl, combine dressing, mustard, parsley, and seasonings; pour over potatoes and toss well. 5. Carefully stir in bell peppers and green onions. Cover and chill until ready to serve. Nutrition information per serving:  Calories 122,  Carbohydrate 24 g,  Dietary fiber 4g,  Protein 2g,  Total fat 4 g,  Saturated Fat 1g,  T...

The Nutritional Value of Walnuts Walnuts, often referred to as "brain food," have been enjoyed for centuries for their rich flavor and impressive nutritional profile. These heart-shaped nuts are not only a delicious addition to various dishes but also offer a wide range of health benefits. In this blog, we'll explore the nutritional value of walnuts, their numerous advantages for your well-being, and creative ways to incorporate them into your diet. Nutritional Composition 1. Rich in Omega-3 Fatty Acids:  Walnuts are a unique source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. These healthy fats support brain health, reduce inflammation, and promote cardiovascular well-being. 2. Protein Powerhouse: Walnuts contain approximately 15% protein, making them a valuable plant-based protein source for vegetarians and vegans. 3. Fiber-Rich:  A 1-ounce (28g) serving of walnuts provides about 2 grams of dietary fiber. Fiber aids digestion, helps maintain a healthy...

 Rice with Chicken Spanish Style   Spanish chicken and rice is the perfect holiday meal not only because it is immensely easy to make, but also because of its incredible taste which will prove to be a true crowd pleaser! This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread. Ingredients: 2 Tbsp olive oil 2 medium onions, chopped 6 cloves garlic, minced 2 stalks celery, diced 2 medium red/green peppers, cut into stripe 1 cup mushrooms, chopped 2 cups uncooked whole grain rice 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed 1 1/2 tsp. salt (optional)  2 1/2cups low-fat chicken broth Saffron or Sazón for color  3 medium tomatoes.chopped 1 cup frozen peas 1 cup frozen corn 1 cup frozen green beans Olives or capers for garnish (optional) Directions: Heat olive oil over medium heat in a non-stick pot. Add onion, garlic. celery, red/green pepper, and mushrooms. Cook over medium heat...

The Essential Guide to Vitamin B2 Vitamin B2, also known as riboflavin, is one of the essential B vitamins that play a crucial role in maintaining good health. It's water-soluble, which means your body doesn't store it, so you need a regular intake of this vitamin through your diet or supplements. In this blog, we'll explore the uses, food sources, and potential deficiencies of vitamin B2. Vitamin B2 Uses: 1. Energy Production:  One of the primary roles of vitamin B2 is to help your body convert carbohydrates, fats, and proteins from food into energy. This is essential for overall vitality and stamina. 2. Cell Growth and Repair:  Riboflavin plays a key role in supporting the growth and repair of tissues, including skin, eyes, and nerve cells. It's particularly important during periods of rapid growth, such as childhood and pregnancy. 3. Antioxidant Defense:  Vitamin B2 is a component of two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Th...

 The Power of Breakfast  A Path to a Healthier You The word "breakfast" itself holds a clue to its significance. It's a compound of "break" and "fast," signifying the end of a fast or abstaining from food and drink during the night. For many people, this fasting period extends for ten to twelve hours before breakfast. However, breakfast isn't just about filling your stomach; it's about nourishing your body and kick starting your metabolism. The Importance of Timing Eating within an hour of waking up is ideal. It provides your body with the fuel it needs to function optimally. On the flip side, if you skip breakfast, you prolong your fast, which can lead to various negative side effects. These can include fatigue, mood swings, and even headaches, including debilitating migraines. So, when you break your fast in the morning, you're not just satisfying your hunger; you're setting the tone for your entire day. Breakfast's Far-reaching B...

The Art of Mindful Eating  In our fast-paced lives, we often view food mere nourishment, a source of energy to keep us going from one task to the next. But let's take a moment to explore the deeper dimensions of food – how it can be a vehicle for connection, celebration, and mindfulness. Food Beyond Fuel: Food as a Social and Emotional Experience Food is not just about nourishing our bodies; it's about nourishing our souls. It has the power to bring people together, to create lasting memories, and to foster deep connections. Whether you're sharing a meal with loved ones or enjoying a solitary dinner, there's more to food than meets the eye. However, in our hectic lives, mealtime often becomes a rushed and frenzied affair. I can relate to this all too well from my own upbringing. In my family, we always had homemade, wholesome meals on the table. Yet, once the food landed, it was a mad dash as my three younger brothers and I voraciously scooped up spoonfuls of curry, ric...

 Lemon-Herb Chicken Breast  Chicken is a versatile and nutritious option for a speedy dinner. It can be transformed in countless ways, and we've explored various recipes. Our love for this lemon herb dish lies in its minimal prep time, yet it boasts the rich flavors that might make you think we slaved away in the kitchen. The zesty punch of lemon, coupled with the warmth of lemon pepper, creates a delightful fusion of tastes that will leave you wondering how such a simple recipe can pack such a flavorful punch. **Ingredients:** - 1 tsp chopped garlic - 1/2 cup (120 ml) olive oil - 1 lb (455 g) boneless, skinless chicken breasts - Salt and pepper - 1/4 cup (10 g) minced fresh basil - 2 tbsp (5 g) minced fresh parsley - 2 lemons - 2 tbsp (28 ml) water **Instructions:** 1. Mix chopped garlic with olive oil in a measuring cup and set it aside. 2. Heat a non-stick skillet over high heat and lightly grease it with cooking spray. 3. Flatten chicken breasts to about 1/2 inch (1.3 cm) ...

 Vitamin B1 Vitamins are essential for our overall well-being, and one such vital nutrient is Vitamin B1, also known as thiamine. While it may not receive as much attention as some other vitamins, its role in our body is indispensable. In this blog, we'll explore the benefits of Vitamin B1, the symptoms of deficiency, and discover a variety of food sources to ensure an adequate intake of this essential nutrient. The Benefits of Vitamin B1: 1. Energy Metabolism: Vitamin B1 is a key player in energy production. It helps convert carbohydrates into glucose, which is the primary fuel for our body. By supporting the metabolism of macronutrients, thiamine ensures that we have sufficient energy for our daily activities. 2. Nervous System Health: Thiamine plays a vital role in maintaining a healthy nervous system. It supports the transmission of nerve impulses, helping to ensure proper brain function. Adequate levels of Vitamin B1 contribute to enhanced cognitive abilities, improved memory,...

  Nutritional Facts of Olives  Olives are small fruits that grow on olive trees . They belong to a group of fruit called drupes, or stone fruits, and are related to mangoes, cherries, peaches, almonds, and pistachios. Olives, with their rich and distinct flavor, have been a staple in Mediterranean cuisine for centuries. These small fruits are not only delicious but also pack a nutritional punch. From healthy fats to antioxidant properties, olives offer a range of health benefits that make them a valuable addition to any diet.  Nutritional Values of Olives Olives are a nutrient-dense food, offering an array of vitamins, minerals, and beneficial compounds. While the exact nutritional profile may vary depending on the type and preparation of olives, here are some key components typically found in a serving of olives (about 100 grams): Nutrient                              Amount ----------------------...

  Vitamin A An essential nutrient that plays a vital role in our well-being is vitamin A. This fat-soluble vitamin is essential for maintaining good vision, supporting a healthy immune system, and promoting the growth and development of various organs in our bodies. However, inadequate intake of vitamin A can lead to a deficiency, which can have severe consequences for our health.  Vitamin A is a micronutrient that exists in two primary forms: retinoids and carotenoids. Retinoids, such as retinol, retinal, and retinoic acid, are found in animal products, while carotenoids, such as beta-carotene, are found in plant-based foods. Once consumed, these forms of vitamin A are converted into an active form called retinol, which is then utilized by the body. Consequences of Vitamin A Deficiency: Vitamin A deficiency is a significant public health issue worldwide, particularly in developing countries where access to a diverse diet is limited. The consequences of vitamin A deficiency ca...

 Tortilla Roll-Ups Tasty little tortilla snacks, with just enough heat to be interesting. Ingredients: 8 whole wheat tortillas 8 ounces (225 g) cream cheese, softened  4 ounces (115 g) black olives, chopped 4 ounces (115 g) diced green chiles 1/4 teaspoon Tabasco sauce Directions: Cream together cream cheese, olives, chiles, and Tabasco sauce.  Spread approximately 2 tablespoons onto a tortilla,  Roll jelly-roll fashion, roll in plastic wrap, and chill.  Before serving cut into 3/8-inch-wide (1-cm) pieces. Nutritional value  Yield: 16 servings Per serving:105 calories   2 g protein;  7 g total fat;  3 g saturated fat;  3 g monounsaturated fat 9 g carbohydrate;  2 g fiber;   34 mg phosphorus;  37 mg calcium;  1 mg iron;  200 mg sodium;  41 mg potassium;  221 IU vitamin A;  51 mg vitamin E; 16 mg cholesterol