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*This post contains affiliate links.
Do you like avocados?
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
You may be wondering, is an avocado a fruit or a vegetable? In fact, avocados are actually a fruit. They are great in both savory and sweet dishes. I collected 30 delicious recipes for you. Enjoy!
Click here to see all the recipes.
You don´t need an Evernote account to see the notes, but I´m sure you´ll love the app. You can get it here 😉
Lamb is richer in iron than chicken or fish. Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet.
The protein content of lean, cooked lamb is usually 25-26%. The fat content may range from 17-21%. Contains slightly higher levels of saturated fat than beef and pork. Lamb is a rich source of Vitamin B12, Selenium, Zinc, Niacin and Phosphorus.
Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2. The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.
These are my favorite recipes where the egg is the main ingredient. I strongly recommend you the painted boiled eggs 🙂
Click here and get all the recipes 🙂
The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.
Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).
Click here and get the recipes.
Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.
Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.
Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.
I hope you enjoy these healthy recipes!
Salmon are considered “anadromous” which means they live in both fresh and salt water. They are born in freshwater where they spend a few months to a few years (depending on the species) before moving out to the ocean. When it’s time to spawn, they head back to freshwater.
Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.
Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D.
Fresh or canned, have salmon any night of the week with these easy recipes:
Atlantic halibut is one of the largest bottom-dwelling flatfish in the world. It is considered very good quality seafood thanks to its firm texture and relatively few bones.
Atlantic halibut is larger than its cousin, Pacific halibut. Both fish taste similar!
The word “halibut” is derived from haly (holy) and butte (flat fish), for its popularity on Catholic holy days.
Halibut are often boiled, deep-fried or grilled while fresh. Smoking is more difficult with halibut meat than it is with salmon, due to its ultra-low fat content. Eaten fresh, the meat has a clean taste and requires little seasoning.
I hope you enjoy these recipes, as usual in a public notebook 😉
Squid is eaten worldwide. Depending on where squid is hunted and prepared the types of meals that can be made by them can vary significantly. They may be steamed or fried and eaten alone or mixed into a salad.
These are some interesting nutritional facts:
Check these 30 healthy recipes, you´ll find new ideas to prepare squid.
Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.
“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.
The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension. Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.
However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:
As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.
According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.
Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.
As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.
New Year, New Service 🙂
Also, because I´m going to reach 1500 WP followers soon and I want to celebrate and appreciate your unconditional love and support. So, I´ve decided to give free fitness advice instead of a cheesy post.
If you are already struggling with your Resolutions, you want a professional judgment, a fresh look or/and a sincere opinion, I would love to hear from you. Click on the image below to fill the test, and I´ll be back to you as soon as possible.