Healthy Smart Changes

Mini Meal Ideas! 💡

Move over Food Pyramid ❎
ℍ𝕖𝕝𝕝𝕠 Health Triangle ✅

Health is more than being fit enough to lift weights and eating a healthy diet.

True health encompasses all aspects of wellness, including 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 health, 𝐦𝐞𝐧𝐭𝐚𝐥 health, and 𝐬𝐨𝐜𝐢𝐚𝐥 health.

Making decisions about what you eat, how you move your body, and who you spend time with affects your risk of disease and your health overall.

For more detailed information, visit this link: https://www.integrativenutrition.com/blog/what-is-a-health-triangle

Hot Summer Days? You're craving something refreshing?

Make your own 𝑯𝒆𝒂𝒍𝒕𝒉𝒚 𝑯𝒐𝒎𝒆𝒎𝒂𝒅𝒆 𝑷𝒐𝒑𝒔𝒊𝒄𝒍𝒆𝒔 and 𝔼𝕟𝕛𝕠𝕪!

✨❗A new low-calorie sweetener could also improve gut health ✨❗

▪️From the wide variety of sodas, candies and baked goods that are sold worldwide, it's clear that people love their sweet treats. But consuming too much white table sugar or artificial sweetener can lead to health issues. In the search for a better sweetener, researchers now report a low-calorie mixture that is as sweet as table sugar and, in lab experiments, feeds 'good' gut microbes.

▪️Galactooligosaccharides -- found in mammalian milk -- are low-calorie sugars with prebiotic activity that can be a source of energy for beneficial gut microbes, but they're not quite sweet enough to replace table sugar.

Alternatively, extracts from the luo han guo fruit contain mogrosides -- compounds 200 to 300 times sweeter than table sugar. But these extracts sometimes have off-flavors, which can be removed with enzymes.

▪️So, F. Javier Moreno and colleagues wanted to take advantage of the best aspects of both natural substances, using enzymes to modify mogrosides while simultaneously producing galactooligosaccharides for a brand-new low-calorie sweetener.

▪️The researchers started with lactose and mogroside V (the primary mogrosidein luo han guo fruit).

When they added β-galactosidase enzymes, the researchers obtained a mixture that contained mostly galactooligosaccharides and a small amount of modified mogrosides.

▪️A trained sensory panel reported that the new combination had a sweetness similar to that of sucrose (table sugar), suggesting it could be acceptable to consumers.

▪️In test tube experiments, the new sweetener increased the levels of multiple human gut microbes that are beneficial, including Bifidobacterium and Lactobacillus bacterial species.

▪️In addition, increases in bacteria-produced metabolites, such as acetate, propionate and butyrate, indicated that the mixture could potentially have a prebiotic effect on the gut microbiome.

▪️The researchers say that the new sweetener holds promise in these initial analyses, and their next step is to more closely study the substance's impact on human gut health.

Date:
August 4, 2022

Source:
American Chemical Society - Journal of Agricultural and Food Chemistry

Ways to increase your water consumption 🥤🧊🍓🍒🍇

☀️

➡️ Everything that exceeds the bounds of moderation has an unstable foundation.

‼️ Therefore, don't put a ban on your favorite foods.
Enjoy the food you love in moderation‼️

🔹Moderation.
🔸Small helpings.
▫️Sample a little bit of everything.
These are the secrets of happiness and good health.

So:

🎈 Getting fit isn't a punishment.
🎉 Satisfaction, in moderation, is the key.
🥂 Everything in moderation, including moderation...

Bon appétit! 🤎🤍🤎

Wondering about healthy snack ideas?

Here are 3 high-protein, low-cal snacks!

1) Avocado, Tomato & Egg Snack Salad:

Servings: 1
7 grams protein
147 calories

INGREDIENTS:
- 1 hard-boiled egg, diced
- ¼ cup avocado, cubed
- ¼ cup tomatoes, diced
- Salt and Pepper to taste

2) Black Bean & Quinoa Snack Bowl:

Servings: 1
7 grams protein
145 calories

INGREDIENTS:
- ¼ cup quinoa, cooked
- ¼ cup black beans
- ¼ cup red onion, diced
- 2 tablespoons corn
- 1 tablespoon cilantro
- 1 teaspoon lime juice
- Salt and Pepper to taste

3) Crunch Peanut Butter Oat Energy Balls:

Servings: 6
1 ball contains:
3.33 grams protein
89 calories

INGREDIENTS:
- ½ cup rolled oats
- ¼ cup crunch peanut butter
- 1 teaspoon honey
- 1 tablespoon dark chocolate chips (optional)
- Pinch of salt

🍊Oranges vs Orange Juice🍊🥤

🔸It is better to eat orange as a fruit instead of juice to maintain vitamins and fiber and to reduce calories.

🔸Source of: vitamin C, Calcium, Potassium, fibers, citric acid and citrates.

🔸Major Health Benefits :

- Anti-inflammatory and antioxidants properties.
- Immunity Booster.
- Kidney stones prevention.

🔸من الأفضل تناول الليمون كحبّة فواكه بدل العصير للمحافظة على الفيتامينات و الألياف و لتقليل السعرات الحرارية.

🔸مصدر: فيتامين ج، كالسيوم، بوتاسيوم، ألياف و حامض الستريك و السترات.

🔸الفوائد الصحية الرئيسية:

- خصائص مضادة للالتهابات ومضادات الأكسدة.
- مقوي للمناعة.
- منع حصوات الكلى.



#صحة #تغذية #ليمون #فوائد

Healthy Special Salad Dressings?

Here are 3 recipes!

🟡 Oil-Free Zesty Tahini Dressing:

▪️1/4 cup tahini
▪️1/4 cup apple cider vinegar
▪️1/4 cup lemon juice
▪️1/4 cup low-sodium soy sauce
▪️1/2 cup nutritional yeast
▪️1 Tablespoon minced garlic

Nutrition per 2 Tablespoons: 84 calories, 5g fat, 5g carbs, 0g sugar, 2g fiber, 6g protein

🟢 Cilantro Lime Dressing:

▪️1/4 cup olive oil
▪️juice of 2 limes
▪️2 Tablespoons fresh cilantro, chopped
▪️2 teaspoons minced garlic
▪️1 teaspoon maple syrup
▪️½-1 teaspoon sea salt
▪️½ teaspoon ground pepper
▪️¼ teaspoon ground coriander

Nutrition per 2 Tablespoons: 87 calories, 9g fat, 2g carbs, 1g sugar, 0g fiber, 0g protein

🟤 Peanut Ginger Salad Dressing:

▪️¼ cup peanut butter
▪️1 clove garlic, chopped
▪️2 teaspoons fresh ginger, chopped
▪️2 Tablespoons vinegar
▪️2 Tablespoons low sodium soy sauce
▪️2 Tablespoons maple syrup
▪️a pinch of cayenne pepper, optional water, to thin.

Nutrition per 2 Tablespoons: 107 calories, 7g fat, 13g carbs, 6g sugar, 0g fiber, 3g protein

Enjoy!