Author: Jane Thompson

My name is Jane and I am a health fanatic! I love to eat healthy as well as live a healthy lifestyle. I live in Los Angeles, California with my two amazing yorkies Tasha and Alexander. Being a So-Cal girl means that I love spending time outside running, riding my bike, and going to the beach.

How a 3-Day Food Log Will Change Your Life

Logging food sounds like a daunting and obnoxious task. Calorie counting and macro-counting are so 2019, right? Right! However, a food log is a bit different. No calorie or macro-counting here. A food log is the quickest way to begin eating what you want when you want, or in other words, intuitively eating.

A food log is a list of the foods you ate at a specific time and the symptoms you felt afterward. You will want to track things like:

-What you ate for breakfast, lunch, and dinner
-How you felt up to 2 hours after your meal
-Did you sleep well / how many hours?
-Did you go to the bathroom today?
-What was your stool like?
-How much water did you drink?
-Did you feel bloated after your meal? Headache? Indigestion? Stomach ache?

Write it all down!

This gives you the best insight into what foods are making you feel good and what foods are making you feel bad. Many people are not in tune with their own body, and logging a food journal for three short days will do just that. It will be easy to review, and you will begin to notice patterns. For example, every morning you drink two cups of coffee, and every morning you log that by 10 a.m., you start feeling sluggish and tired. On day three, maybe you try to only have one cup of coffee and see if that changes how you feel, or maybe you try eating a nutritious breakfast with your coffee and see if that improves your energy. Now you can experiment because you are beginning to understand the patterns of your own body.

Once you understand these patterns and you figure out what works for your body, you can begin eating more intuitively. Intuitive eating is the holy grail of health for your mind and your body. Eating what you want when you want. Sounds awesome, right? It is only achievable if you can listen to your body and what it wants and needs. If you feel a headache coming on, you will begin to recognize what food caused that and maybe eat less of it next time, or you will realize you didn’t drink enough water that day. You will be able to diagnose your own symptoms and help treat yourself so you can live stress-free with childlike energy. Isn’t that the reason everyone wants to get healthy anyway?

8 Reasons to Include Citrus Fruits in Your Diet

In addition to its well-known contribution of vitamin C, citrus fruits such as lemon, orange, tangerine or grapefruit are the source of many other health benefits. In this article we have selected eight of the most valuable nutritional qualities of these delicious fruits.

1. They are anti-ageing allies

One of the most outstanding properties of citrus is its ability to enhance skin care thanks to its vitamin C content. Its daily consumption contributes to the cleaning and hydration of the epidermis.

We suggest you accompany your usual breakfast with a delicious glass of lime juice every morning.

8 Super Healthy Seeds You Should Eat

Source of energy and nutrients: vitamins, minerals and antioxidants, seeds are an original way to enrich any dish and also take care of your health. In this article, you will discover eight of them that you should add to your diet.

1. Poppy

Its most prominent property is that they contain linoleic acid, which helps prevent the formation of tumors.

In addition, they exert a mild sedative effect on the nervous system.

There are two kinds:

Those of the white poppy and those of the black poppy.

The most common are the dark ones, which are used as a cover for breads or in sweet preparations, and also as an ingredient in salads and vinaigrettes.

2. Amaranth

The fiber content of amaranth (6.7%) is higher than that of most cereals, which contributes to the good functioning of the intestine and the balance of the microbiome or intestinal flora.

Continue reading “8 Super Healthy Seeds You Should Eat”

8 Questions About the Glycemic Index Answered

Is it important to know the GI of food when preparing dinner? What exactly does this value tell us? Does it mean that high GI products cause weight gain? Let’s answer the eight most common questions about GI.

1. What is the glycemic index?

This term (IG) is used to measure how quickly carbohydrates in a food pass into the blood as glucose after being digested. The faster this process is done, the more pronounced the blood sugar spikes will be.

The GI is measured with a scale ranging from 0 to 110. It is considered low from 0 to 55, medium from 56 to 69, and high from 70 to 110.

2. Is the glycemic index the same as the glycemic load?

Although they are related, they are not the same. The glycemic load takes into account the grams of carbohydrates per edible portion, while the glycemic index takes into account only the speed with which they pass into the blood.

The glycemic load refers to the intensity of the insulin response that the food we have taken will cause.

3. Is it important to know the glycemic index?

It is a useful fact, but not a determining one. Knowing this value helps predict the glycemic response to some foods and avoid hyperglycemia after meals. However, the GI values of the foods are only indicative.

In main meals it is usual to mix food, which makes it difficult to know what the resulting glycemic index is.

4. What effects do foods with high GI have?

Foods such as sweetened cereals, pasta or cookies made with refined flours contain carbohydrates with a high glycemic index. This means that they quickly transform into glucose causing high blood sugar spikes.

The sudden rise of sugar in the blood can be harmful, especially for people with diabetes, since they must avoid rapid increases in blood glucose.

5. Should I base my diet on foods with low GI?

In no case. The glycemic index does not give us an indication of how healthy a food is or is not. A product can have a very low glycemic index and not be healthy, such as a sweetened soft drink.

A food can have a high GI and be fundamental for health, such as any fruit.

6. The higher the GI, the more calories?

False. The glycemic index only tells us about the speed with which carbohydrates are absorbed, but does not refer to the amount of this nutrient.

A food can be very caloric and have a low glycemic index. This would occur in the case of foods with a high content of complex carbohydrates or with a high intake of proteins or fats.

7. What does it depend on whether the GI is high or low?

Of many factors. But all can be grouped into three: the composition and processing of the food and the speed of digestion.

It does not have the same effect to eat raw corn, in flour or processed starch. The different varieties of corn do not have the same effect either.

8. Can the GI of food be changed while cooking?

Of course. For example, the cooking of the food changes its absorption speed. An al dente pasta dish is absorbed more slowly than another which is over cooked.

Liquid or very chopped foods are absorbed more quickly. The glycemic index of a piece of fruit will be lower than that of a juice.

Effects of glucose peaks

Broadly speaking, consuming a food with a high glycemic index means that the carbohydrates it contains will be absorbed quickly by the body. As a result, a high and sudden peak of blood glucose will occur.

If that rise in sugar is not corrected adequately by insulin (hormone produced by the pancreas and responsible for regulating blood glucose levels), our health can be seriously damaged in the medium and long term.

Avoiding glucose peaks produced by foods with a high GI, not only allows us to better dose the energy we have, but helps to prevent diseases such as diabetes. Now, according to experts, the glycemic index is a fact that can serve as a guide to avoid this pathology, however, it is not enough.

In the article that you have just read, we have collected and solved some of the most common doubts about the glycemic index.

20 Powerful Foods to Protect You From Cancer

The American Society of Clinical Oncology ensures that food factors could explain up to 35% of cancers in industrialized countries. Eating in a balanced way and choosing especially “protective” foods only depends on you and can help you reduce risks. Here are twenty of such foods that can help protect you from cancer.  Click the “Continue” button to keep reading:

13 Foods to Take Care of Your Microbiome

There are foods that favor the growth of the “good” bacteria of the intestine and fight the “bad”, seeking a perfect balance that reinforces your defenses and your health. They are called pre and probiotics. In this article, you will discover some of these foods and how to incorporate them into your diet.

1. Kefir

He is undoubtedly the king of probiotics.

It can be prepared at home with a base of milk, tea or water to which a mass of bacilli and yeast is added, although it can also be purchased made.

Acid-flavored, it is ideal as a drink, in a smoothie with fruit or nuts, as a salad dressing or as part of a cold soup.

2. Kimchi

This probiotic is obtained by fermenting a variety of Chinese cabbage for two weeks to which cucumber, garlic, onion and certain spices are added.

It has a somewhat spicy flavor, so it is ideal to flavor rice, noodles, stews…

Its fermentation favors the production of lactic acid, beneficial for the intestinal flora.

3. Mother yeast

The bread made with mother yeast also provides probiotics to the intestinal flora.

It is a ferment composed of flour and water to which no added yeast is added. And in the flour there is naturally a multitude of bacteria and yeast that help ferment the dough.

The advantage of this type of bread is that it is much easier to digest for your stomach.

4. Apple

Apples contain pectin, a type of soluble fiber that serves as an authentic food for good bacteria in your intestinal flora, which is why it is considered a prebiotic food.

Pectin also helps eliminate bad cholesterol (LDL) through the stool because it performs a “drag” effect on the intestine.

Much of the fiber is in the skin, so wash it well and do not peel it. And if it is better ecological.

5. Soy sauce

Whenever it is of quality, elaborated by slow fermentation and without pasteurizing, it is a great probiotic that contributes to balance the microbiome.

It is ideal as a dressing. It must be used at the end of the cooking and in moderation, because it is salty.

Due to its high sodium content, it is not advisable if you have high blood pressure.

6. Kombucha tea

Known in ancient China as the tea of immortality…

It is a drink made from tea fermented by a set of bacteria and yeast called SCOBY (Symbiotic Culture of Bacteria and Yeast).

Its taste can be reminiscent of apple cider vinegar and has a great probiotic action.

7. Tempe

Tempe is another great probiotic:

It is a whitish and granulated cake rich in proteins and enzymes, which is obtained from boiled soya and inoculated with a fungus.

This derivative of soy, rich in proteins, is not eaten raw: it is fried, roasted, cooked on the grill or stewed.

8. Yogurt

It is probably the most popular and consumed probiotic.

It is important that it be as fresh and natural as possible, preferably ecological, so that it contains a greater number of beneficial bacteria.

It is ideal for dessert, but can also be used as a base for many smoothies or sauces, softener creams and gazpachos…

9. Miso

Miso is a tasty condiment that is made by fermenting soybeans alone or accompanied by barley or rice.

It is used to season broths, soups, stews or patés.

Heat it up only slightly, because if it boils it loses properties.

It is rich in salt: one teaspoon per person is enough.

10. Sauerkraut

It is a typical fermented cabbage and, like all fermented vegetables, has great probiotic properties.

It is excellent accompanied by kefir or yogurt; in salad with pineapple, raisins, apple and carrot; or as an accompaniment to vegetables, potatoes or meat.

You can prepare your own fermented vegetables at home by introducing them in a clean jar of coarse salt and leaving them to marinate for 15 days.

11. Onion

Onions, such as garlic, or spinach, are considered excellent prebiotic foods.

These vegetables contain compounds such as inulin, similar to vegetable fiber that pass undigested to the intestine and serve as food for good bacteria.

Whether raw or cooked, onions contain up to 8% prebiotic substances, so it should be taken daily.

12. Umeboshi plums

It is a fermented plum very popular in Japan for its medicinal virtues, and it has a great probiotic action.

Its flavor is strong, between acid and salty.

They are used to accompany cereals and vegetables, and as a dressing with oil or soy sauce.

Because of its richness in salt, it is not advisable if hypertension is suffered.

13. Germinated seeds

Grains and seeds to germinate intensify their enzymatic activity and exert a certain probiotic effect.

They should be eaten fresh and raw, and are perfect for adding to salads, fillings, patés and sauces.

Almost all the seeds of vegetables, legumes and spices can be consumed germinated, with the exception of solanaceae (tomato, pepper, eggplant and potato) whose geminate is toxic.

The great way to balance your microbiome

An intestinal flora in balance is key to good health. And to maintain or recover that balance, it is essential that the diet be rich in foods that protect it and promote its growth.

In this sense, probiotic foods and prebiotics play a prominent role, so they should be part of your daily menus.

Probiotics

They are, as the name suggests, substances “in favor of life”.

These are microorganisms such as lactobacillus (L. acidophilus, L. bulgaricus, L. casei), bifidobacteria (B. bifidum, B. longum) or streptococci (S. thermophilus, S. lactis) found in foods such as the yogurt or the kefir.

Ingested in the right amounts help to regenerate and maintain the balance of the intestinal microflora. And a balanced microbiome improves digestive health, stimulates the defenses…

Prebiotics

These are non-digestible food ingredients that promote the growth and activity of beneficial bacterial species of the intestine (such as lactobacillus and bifidobacteria of the colon).

It is usually carbohydrates (oligo and polysaccharides), although there are some peptides, proteins and lipids.

Oligosaccharides include inulin (present in garlic, onion, artichokes and spinach), and galactosaccharides. They improve the intestinal flora and combat constipation, among other beneficial actions.

3 Simple and Delicious Nasturtium Recipes

The NCPs (Non-Conventional Plants) are tasty and nutritious, giving the dishes different colors, aromas and tastes, stimulating and new. The garden nasturtium (Tropaeolum majus) is one of these plants.

Its flowers are beautiful and of pleasant aroma and its leaves are large and rounded.

For those who do not know, the nasturtium is edible, you can consume leaves, flowers and pods of this plant.

In this article, you will discover various ways to use the nasturtium as food, and three vegan recipes that take this versatile plant as a main ingredient!

What is nasturtium?

The nasturtium is an annual, perennial (long-lasting) ground plant native to the Andes. The color of the nasturtium flower can range from light yellow to deep red.

The more yellow, the more spicy the flavor. The taste is a mixture of watercress with arugula, with a softer taste. The flower is rich in lutein, a carotenoid with beneficial properties for sight. The plant is a source of vitamins, proteins, antioxidants, fibers, minerals and photochemicals.

Nasturtium consumption tips

The flowers to be used in culinary recipes should be harvested as soon as they are opened, small ones are usually better to eat, while larger ones are best suited for spreading, or being used in torn, chopped or kneaded dishes.

The leaves have a spicy taste and are suitable for salad. They are ideal substitutes for watercress.

The green pod, with seeds of the nasturtium, is used to replace capers. Use them in any dish that uses capers like pizzas and salads. They also look good in preserves; such as pickles with nasturtium pods. The nasturtium pods are popularly known as fake capers, because of this similarity. Another option is to eat the raw pods.

The flowers of the nasturtium can be eaten with stuffing inside them. An ideal filling to eat with the flower of the nasturtium is the guacamole, for this is just put inside the flower teaspoons of this filling, until filling three quarters of it. Then, carefully fold the petals around the filling, you can serve with toasted or cream – cracker biscuits, placing the stuffed flower on top of the toast or the biscuit, a very good way to taste this delicacy. Other alternatives to toast or the cream-cracker biscuit are slices of cucumber, celery stalks or chili flakes if you prefer the stuffed flower can be pure food.

Nasturtium frittata is another delicious option to taste the flower and the nasturtium leaf.

To reduce the bitterness of the nasturtium, you can add a little demerara sugar or cane syrup or fruit juice, such as orange, in sauces and salads that contain nasturtium, to sweeten the taste a little more.

The leaves of the nasturtium look delicious on cucumber sandwiches for a light and healthy snack!

To ensure the freshness of the nasturtium as food, it is best to keep it refrigerated.

An alternative to cooking with nasturtium is to use and put your petals and leaves in olive oil, sauces or vinegar, kneading them before adding them in these foods.

Warning!

Do not consume nasturtiums treated with pesticides , or flowers from the street or any other place where you do not know the origin and the way of cultivation.

Three vegan recipes with nasturtium

For all the recipes below, the main ingredient will be the nasturtium, whether with its flowers, seeds and/or leaves without pesticides:

1. Potato salad with nasturtium mayonnaise

Ingredients:

  • 3 potatoes
  • 1 bunch of edible nasturtium flowers
  • 1/2 cup vegetable milk of your choice, ice cream
  • 1/2 cup sunflower oil
  • 1/2 lemon
  • salt to taste

For potatoes:

Cook potatoes without peeling, with water and a tablespoon of salt until softened

Then drain the water and let the potatoes cool

Peel the potatoes, cut and season to taste.

For the mayonnaise:

In the blender put the well-frozen vegetable milk, the juice of 1/2 lemon to give consistency and the nasturtium flowers and robe.

The more the vegetable milk is chilled, the less cooking oil will be needed for the mayonnaise.

While whipping the ingredients in the blender, add the oil until the mixture is more consistent.

Add the salt and mix with the potatoes. Decorate the plate with nasturtium flowers.

2. Nasturtium omelette

Ingredients:

  • 2 potatoes, cooked and peeled
  • 2 tablespoons vegetable milk of your choice
  • 1/2 cup of wheat flour
  • 2 seeds of nasturtium
  • 2 young leaves of nasturtium
  • 4 nasturtiums, only petals
  • Salt and black pepper to taste
  • 1 tablespoon coconut oil or 1 strand of sunflower oil to fry the omelet

Preparation:

Knead well the potatoes and mix with the vegetable milk and the wheat flour beat well to remain a homogeneous mass

Knead the nasturtium seeds with the back of a fork and add them to the dough.

Add to the dough, leaves and petals of the nasturtium.

Season to taste with salt and pepper.

Put the coconut oil or a strand of sunflower oil in the skillet and set over low heat to heat.

When warm, place the omelet mixture and let it fry over low heat, turn the omelet on the other side to evenly fry.

Garnish with nasturtium petals and can serve.

3. Extra green nasturtium salad

Ingredients:

  • 12 leaves of nasturtium
  • 10 nasturtium flowers
  • 5 leaves of American lettuce
  • 4 leaves of Italian chicory
  • 10 cherry tomatoes
  • 3 tablespoons olive oil to taste

Preparation:

Wash the cherry tomatoes, flowers and leaves of all vegetables in running water and then dip them in a platter with water and vinegar, let them act for five minutes on the flowers and leaves and tomatoes for up to 15 minutes.

Cut it into thin strips, and place it on a platter, adding the other vegetables and assembling the salad in the form of a bouquet, with American lettuces, nasturtium flowers and leaves, and cherry tomatoes.

Add olive oil and salt to taste.

Well, now that you know more about nasturtium’s gastronomic virtues, how about experimenting with it to know its flavor?

5 Super Foods to Recover After the Holidays

Foie gras, smoked salmon, champagne, ice log… The holiday meals, often very rich in fats and sugar, mistreat our body. To recover from these excessive foods, rely on the following detox foods that will become your best allies to regain your vitality.

1. Green vegetables

To regain balance, head for green vegetables! Often neglected during the holidays, they are perfect for treating the acidity of the diet and cleansing the body.

Green vegetables contain the essential nutrients to eliminate: potassium accelerates drainage and antioxidants reduce inflammation. Also rich in fiber, green vegetables facilitate transit and help improve digestion.

Broccoli, spinach, green beans, leek, watercress, lamb's lettuce, celery, Brussels sprouts… The choice is wide and will vary your menus without getting bored.

Continue reading “5 Super Foods to Recover After the Holidays”

10 Foods to Help You Detox Naturally

Did you overdo things during the holidays? Looks like it is the perfect time to make a cure of antioxidant foods, don't you think? Follow this handy guide to learn about detox foods!

Here are the top 10 detox foods to consume without moderation…

1. Birch juice

Depurative and a natural diuretic, birch juice is recommended in cases of excess food to purify the blood and help the body to recover.

A drink with purifying, detoxifying and diuretic properties, birch juice is to be taken over the course of three weeks.

2. The lemon

Lemon is probably one of the best known detox foods. This citrus fruit has the effect of stimulating the activity of the kidneys, which promotes the elimination of toxins.

Continue reading “10 Foods to Help You Detox Naturally”